Fit in the City - Leigh Ann Root
Feel Better this Summer!
Summer is just around the corner and many people are trying to get in a little better shape, as they prepare for the season where they wear less clothing. Although I am a firm believer in getting fit for life, not a season, here's a fitness program anyone can try. This program just happens to coincide with bathing suit season! This is a way to jump start you into a healthier life. If you want results in eight weeks follow these 10 simplified steps. The positive physical changes you'll experience, are a side effect of good choices made. I promise, this will work, if you're willing to work! If you have any health issues, consult with your physician before beginning this fitness challenge.
10 Steps to Looking Sexier in your Speedo:
1.) Walk everyday. Lace up your sneakers and get your heart pumping. You can take a day off, but DO NOT go more than two days with out it! Your body will respond to the repeated message of exercise. This speeds up your metabolism, the rate at which you burn food. Cardiovascular conditioning, like walking, is the only way you'll burn body fat. The pace is up to you. Go as fast as you can without causing yourself pain. You can alternate a fast pace with a recovery pace. This interval work and can be very effective. Don't under estimate yourself. Be willing to push yourself, your results will be a direct reflection of what you put into your workouts. Own your work outs! Find something that'll keep you motivated. Walk with a friend or put on a headset and listen to uplifting music. Maybe a book on disc will help keep you going. Aim for at least 20 minutes each day.
2.) Limit processed foods and fast foods. Replace these foods with fresh fruit, vegetables, and whole foods. Basically, be smart about what you put in your mouth. Shop the perimeter of your supermarket where many of the healthier foods are found. Don't complicate it, eat when you're hungry and listen to your body when you're full. Also, don't deny yourself those occasional treats. Life's too short not to reward yourself a little, especially when you are working out regularly. If you become to rigid about what you eat, you may suffer from food cravings and obsessions over foods. Practice moderation.
3.- 5.) Strengthen your muscles. Use them or lose them! No equipment is required for the following exercises. Each day, do one of the following muscle toning exercises. Alternate push ups, sit ups and squats. These are effective and basic exercise to begin with. Successful strength training is done slow and controlled, don't allow momentum (speed) to take over. The faster you go the less your muscles are involved. This means you'll not get the most from the exercises. Make the mind/body connection, think about what area you're working. Don't allow your muscles to just go along for the ride, engage them and make them stronger! Allow for a 1 minute break between each of your exercise sets.
On the first day do 3 sets of 10 push ups. A push up can be modified and done on your knees, be careful to not allow a sway through your back. You can avoid this by keeping your stomach muscles tight the entire time. This will protect your back and even work your stomach muscles too! As you begin the exercise, your arms are straight but not locked. Bending your arms, bring your chest toward the floor, over your hands. Once you've come quite close to the floor, "push up" slowly. Repeat 10 times, rest for 1 minute. Repeat sequence 2 more times.
On your second day do 3 Sets of 10 sit ups. Begin by first engaging the abdominals, think about tightening them as if someone was about to punch you in the gut. Keep holding them tight but continue to breathe. Now lift the top part of your shoulder blades off the floor, this is your start and finish point. Move your rib cage coming closer to your hip bones, pushing your belly button toward your spine. As you come back down toward the floor, don't allow your abdominal muscles to release, keep your shoulder blades off the floor. Repeat. Your range of motion will be small, don't try to come up too far. Many people will strain their neck muscles in order to get up. Remember this is an abdominal exercise, not a neck exercise. If you find yourself doing this, stop, take a break and re-adjust. You can put your fingers behind your head to help support and cradle your head, but not push it up. If you're continuing to pull with your neck, try pushing your head toward your finger tips instead. Focus on your stomach muscles initiating this movement and making the crunch happen. Do this 10 times, rest for 1 minute. Repeat sequence 2 more times.
On the third day you will do 3 sets of 10 squats for the legs. When squatting, you may want to use a chair in front of you for support. A squat involves bending at the knees and sitting back with your body weight on your heels. Your knees will remain behind your toes and your feet will be hip width apart. Imagine yourself sitting in a chair and getting back up. You'll bring your rear end toward the floor, not allowing it to go lower than your knees. As you come back up to a standing position squeeze your butt muscles. Don't to lock your knees, keep them "soft" as you come back to a standing position. If you lock your knee joints this will take the tension off the muscles and put pressure onto your knees instead of the muscles you're intending to work. Repeat 10 squats and rest for one minute. Repeat this sequence 2 more times. This is one of the best exercises for you back side and thighs, if done properly.
Continue to alternate these three exercises every day. It'll take you a total of 5 minutes a day. Can you spare it? It's a small sacrifice for a stronger body. Add additional repetitions or sets if you feel you are ready for more. You can do them during the commercials of your favorite television show. Be proactive about strengthening your muscles. A body comprised of more muscle than fat is optimal.
6.) Get off the scale once and for all! The scale doesn't define you. It's VERY unhealthy, mentally, to get on the scale every day! In my opinion, it's not a very good form of measurement or success. If your body is made up of more muscle than fat, you'll weigh more. A body with more muscle is more efficient at burning food. Personally, I am proud to weigh more. Who really care how much you weigh? If people are placing judgement on you because of a number on the scale, please, find new people to hang out with! Most fit people I know, don't even know what they weigh unless they've just come back from an annual physical at their doctor's office. If you want to gage your success , pick up a tape measure to really chart your progress. This is a true sign of a healthy fitness plan working. Watch those numbers shrink instead.
7.) Drink more water. Limit the other things you normally drink. Many people drink tons of calories without realizing it. Try to drink half your body weight in ounces every day.
8.) Get 7-8 hours of sleep on a regular basis. This will leave you feeling refreshed. You'll have more energy. You'll be able to focus better.
9.) Think you can. Think yourself to success. If you think you can or you think you can't you're probably right. You've heard that one before, right? It's so true. Positive thoughts about yourself can move you closer to a healthier you. Negative thoughts will only bring your self-esteem down. Every time you're tempted to think or say something negative about yourself, someone or something, stop and ask yourself why you're really doing it. Is it for temporary satisfaction? Are you a poor me looking for pity? Try replacing that way of thinking with good thoughts. It'll allow you to have a better and happier existence. Cut out this thought process and other self-destructive activities in your life. Whether it's people, places or habits. Kick them out of your life, one at a time.
10.) Allow yourself to be imperfect. You'll have set backs, just make up for them. If you slacked off or splurged, forgive yourself and get back on track. Workout a little harder on the days after you fell off the health wagon! After all, you're only human.
A healthy lifestyle is about balance and keeping everything in check. It's not about obsessive behavior and restrictions. It's about movement, nourishing your body and spirit, as well having fun. Stop the craziness of measuring portions, buying gadgets, and taking pills. You've always had everything it takes to become a fit person. It's inside you, it's all about your desire. Do you have it? Take each day as it comes and stay focused on being healthy and not being a certain size. A shrinking waistline is a side effect of a healthy lifestyle, just as much as lower blood pressure and a stronger body is. It's your life, your choice. No one else can do it for you. It's all about you. Maybe it's time to get selfish!
If you honestly attempt these 10 steps, you'll feel and look better. You'll want to continue down the road to a better life. I hope this column serves as your spring board into action. The action of taking charge of your health, the realization that being fit is a way of life. This is a way of life that is full of challenges and successes. As you become successful the challenges become easier. You'll begin to live a healthier life without struggle. Your quality of life will improve. E-mail me at gettwisted@twistedfitness.com. I want to know what kind of positive difference you're making in your lives and the lives around you. I want to hear about your successes as well as set backs. I'm here to support you as you face challenges. I believe you can do it. Prove me right or prove me wrong! It's always been up to you!
