HEALTHY LIFESTYLES: A good diet, proper rest, walking key to a healthy body
Back to the basics this week. This is our final week of Superior's Spring Shape-Up and you have come far. We talked about keeping a journal, improving your diet, setting realistic goals, finding support and planning. For our final week, we go bac...
Back to the basics this week.
This is our final week of Superior's Spring Shape-Up and you have come far.
We talked about keeping a journal, improving your diet, setting realistic goals, finding support and planning.
For our final week, we go back to basic ways to increase activity, cut calories, and with the previous five weeks' skills practiced and in place, continue our Superior Spring Shape-Up for as long as we want.
Remember, health does not have to hard, bad tasting, weird, annoying or involve deprivation. Many who make the commitment wonder why they didn't do it sooner. When the body is fueled well, moved often and rested it feels better, works more efficiently and improves quality of life.
Sleeping most of the day doesn't return great memories and skipping activities because you are limited by your size, joint pain, or other out-of-condition reason is selling yourself short. There are three easy steps you can do everyday which will help you keep your lifestyle on track.
First, pay attention to what you are putting in your mouth. Do you restrict too many calories or skip meal s in order to lose weight? I see this often and it contributes to extra weight, too. Are you filling up on foods which have little or no nutrients your body needs? Don't. Instead, eat as many whole foods as you can -- the less processed the better. Do you know portion sizes? Learn them. Quit equating value with more. More crap is still crap.
Pay attention to what you are eating. Many scarf down food only to realize it doesn't satisfy. Eat foods that satisfy your body's needs when you physically need to, not emotionally. If you pay attention to what, when, and why you are eating the word diet does not even enter the equation.
Second, walk more every day. Park your car further away from the store. The 30 minutes you wasted looking for a closer parking spot will never come back. You could have used it to walk the beach at Wisconsin Point, which is a more enjoyable than circling a parking lot. Take the stairs instead of the elevator. Aim for a 30-45 minute walk each day if possible.
Where will you find the time? Use your work breaks as opportunities movement. Quit circling the parking lot for a choice spot, waiting for an elevator or munching on whatever is in the office conference room. If your boss knew the brainpower junk food saps, it would no longer be allowed as normal office etiquette.
Third, get enough sleep. Your waistline, running times, and overall ability to focus on a task is hampered by too little sleep. Sleeping less does not make you a smarter or more productive. It makes you crabby. We all have different sleep needs and it is important for our bodies to use this time to recover. If you have trouble sleeping see a specialist. Remember, our needs change as we age, cycle through life events and our daily activities. Respect yourself and rest.
Spring Shape Up Week 6:
Saturday, Tuesday and Thursday: Cardio, strength, flexibility
Monday and Sunday: Cardio, flexibility
Wednesday and Friday: Off
You may take any two nonconsecutive days off each week.
To see exercise form and explanations, go to www.superiorworkout.com . Click on Members and enter this login and password at the top of the page: Login: Telegram Password: myfitlife
This will open our homepage. Click on workouts to view the exercises below. If you do not have access to the Internet, the Superior Public Library and some businesses have free wireless Internet access.
Strength exercise: Complete three full body strength training workouts this week. Three sets of six to 10 repetitions. If you can do more than 10 go up in weight. We are building functional strength this week.
Functional training is about training the body in movements done on a regular bases to be stronger. We typically add an unstable surfaces to elicit more core work and build strength from the inside out. You can always increase stability during any movement that is too challenging.
Week 6 workout exercises: Add an unstable surface, ball, BOSU, single leg balance to any of the movements from previous workouts or check out the online workouts for new exercises to keep you motivated.
Intermediate and beginner workout directions posted online: www.superiorworkout.com (see above)
Cardio exercise: Forty to 60 minutes of cardiovascular at a moderately difficult level.
Flexibility exercise: Flexibility training comes at the end of your workout when your muscles are warm. Spend 10 to 15 minutes stretching each muscle group.
All I am asking you to do everyday is eat well, move often and sleep enough. If you keep focused each day on these activities you will feel better creating a positive cycle of self care. The rest of your life is worth living well.
Pay close attention to your food choices and how they effect you. Eliminate those which are not positive. Move more everyday. Add exercise (moving for specific fitness goals and levels) and activity (moving because you can) everyday. Move within in your level and be patient with yourself. Practice is important for anything we wish to become better at. Sleep enough to allow your body to rejuvenate. This is an important time to help your body function optimally -- do not skimp.