HEALTHY LIFESTYLES: Toss the junk food to get that perfect summer body

For the second week of our Spring Shape Up 2007, we'll be spring cleaning your diet.

Last week's task was to begin journaling. Look back over your week and note any patterns of eating you have. Do you have a tendency to eat at the refrigerator door because you are bored? Do you eat when you are upset or at a particular time of day? Many clients can pinpoint a time during the day when they tend to choose less healthy snacks. Many blame the office vending machine, being hungry with nothing good to choose from or when traveling between work, school, home, daycare, etc. These are the places you can make easy changes for big results.

Using last week's journal log, note when you need better food planning. Record what you used to eat and list what you could be eating instead. Fruits and vegetables are a good snack. Most American adults do not get enough daily servings of either. Pair them with a protein source and you've got a great balanced snack.

Open your cupboards and toss anything which sabotages your eating patterns. Can you see a pattern in unhealthy snacking? Toss it or give it away. Think of it this way: A 99 cent heart attack is still a heart attack. Get it out of your house and out of your reach. Do not buy more junk food during the spring shape up. Instead buy foods which will support your new lifestyle.

If family are a bit freaked out, I would say ignore them, but this may sabotage you, too. So do your best to help them understand it is for a short period of time. They may be able to keep these foods in their car or office away from you. Tell them to hide it and not tell. And do not go looking for it! Who knows, maybe you will inspire them to change their eating habits too. Then you have a built in buddy, which enhance successful life changes.

Spring shape up week two

Saturday: Cardio, strength, flexibility

Monday: Cardio, flexibility

Tuesday: Cardio, strength, flexibility

Wednesday: Off

Thursday: Cardio, strength, flexibility

Friday: Off

Sunday: Cardio, flexibility

You may take any two non-consecutive days off each week. If you are a regular exerciser you may prefer one day off per week. Rest is important and your body needs time to recuperate. If you are training for an event take enough days off, especially the week of your event. See a personal trainer to help you determine your event training schedule.

To see exercise form and explanations see: www.superiorworkout.com . Click on Members and enter this login and password at the top of the page: Login: Telegram Password: iameatingwell. Each week this password will change and the exercises will be posted. People may access the page by Sunday morning.

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 has free access to area residents and many businesses have free wireless Internet access.

Strength exercise: Complete three full body strength training workouts this week. Three sets of eight to 10 repetitions. If you can do more than 12 you must go up in weight. We are continuing to build strength this week. If you are an experienced strength trainer you may want to modify exercises to your level.

Lower body: Basic squats, leg extension and leg curls

Upper body: Push-ups, bent over rows, frontal Raise, bicep curl and triceps extension

Middle body: Basic abdominal crunch, oblique crunch, Superman back extension

Cardio exercise: Twenty to 35 minutes of cardiovascular work this week. Anything that raises your heart rate for an extended period of time. You should be breathing heavy but still able to carry on a short conversation. On a scale from 1-10, one being the easiest, work between between five for as long as you can this week. Check to make sure you are working hard enough.

Flexibility exercise: Flexibility training comes at the end of your workout when your muscles are warm. Spend 10-15 minutes stretching each muscle group. Hold your stretch for 10 seconds and repeat three times.

Remember you can do anything for a short period of time. Clean out your cupboards, clean out your body this week. Continue to journal your food intake and exercise routine. Note any differences you feel and what it is attributed to. Do you sleep better, feel less stressed, have more energy? Many people report feeling lighter and moving becomes easier. Notice who is supporting your new changes and who isn't. Sometimes well-meaning friends and family may be the ones to ignore during your toughest challenges. Seek out those who support you and utilize their help.

Lifestyle challenge

Learn about food. Where does yours come from? Who planted it? Who picked it? Where did it ship from? Learn about organic versus conventional growing techniques. And find out what foods are on the dirty dozen list. Shop at farmer's markets and businesses that sell whole foods.

Stacy Reuille-Dupont is owner of Superior Balance Fitness Center and Personal Balance Consulting. She can be reached at stacy@superiorbalance.com .

and stacy@superiorworkout.com or 392-9860.