Written by Janna Sartini, Marketing Coordinator
HEALTH is a multi-faceted word that
lends its meaning to finances, relationships, physical fitness and the list can
truly go on. As we come out of a very
long and arduous winter, many people may not have had the motivation to really
get on track with the physical fitness aspect.
Dreary cold and cloudy days did not lend inspiration to get out there
and get moving. With that said, summer
is upon us. What does that mean? Warmer days, less layers required and dare I
say it, swim suits! As a certified
personal trainer with the Natural Fitness Trainers Association, health and
fitness are a passion of mine outside of the office and I want to share with
you some easy and quick ways to charge out of the winter blues and get you
ready for SUMMER FUN! (And you don’t even have to join a gym!) I get a lot of questions and/or excuses as to
why working out and eating healthy cannot be incorporated into a daily routine,
but rest assured, with my easy tips and hacks, it will be harder to fight them
than to actually do them!
Problem #1: I don’t belong to/have time for a gym.
YOU DON’T NEED ONE!
Circuit training is PERFECT for the home! You can utilize the items you have in your
home to get in a quick and effective workout.
If you are new to a training program, as usual consult your doctor, and
then try to incorporate this into your schedule 2 to 3 times a week. Once you start to build up your endurance,
make it 3 to 4 times a week and add another round or two of the circuit. I rarely get on the scale, I go more so by
how my clothes fit, so don’t let a number fool you or intimidate you. The goal is the get healthy and feel better
about yourself, not be defined by some arbitrary number that does not measure
HEALTH!
Try this FULL BODY
Circuit – Beginners do 3-4 rounds 2 to 3 times a week and work up to 5-6 rounds
3 to 4 times a week:
-
50 No
Weight Body Squats
-
20
Mountain Climbers (10 each leg)
-
50
Jumping Jacks
-
15 Chair
Dips
-
25 Sumo
Squats (feet wide, toes turned out)
-
20
Crunches (if you do not want to lay on the floor, you can stand with your hands
behind your head and bring your opposite knee to opposite elbow for 10 on each
side)
-
50 High
Knees
There is no rest
between each exercise, but once an entire round is complete, you may rest for 2
minutes and then repeat!
Problem
#2: Eating healthy is expensive or my kids won’t
eat that!
WRONG! I use my local
grocery store sale ad and shop what is on sale that week. It may take a little planning, but most of
you are already doing that anyway. With
summer here, fresh fruits and vegetables will be in abundance and if you are
lucky enough to have a farmer’s market in your area – TAKE ADVANTAGE!! What better way to support local farmers and
know that you are getting the freshest produce available. Here are a few food hacks that I absolutely love
and I know you and your family will too!
1. Love mashed
potatoes? Try steaming
cauliflower until soft. Mash with a fork
or whip on low speed with a hand mixer with light butter or cheese and season
with garlic powder and pepper. Your
family will never know the difference!
2. Love pasta? Try spinning zucchini in a spiral cutter ($14
from Wal-mart and it will change your life) or using spaghetti squash as your
noodles! Add your favorite pasta sauce
and sprinkle with parmesan cheese and ENJOY!
3. Love dessert? Try layering chocolate graham crackers with
fat free cool whip and stick in the freezer for a delicious “ice cream”
sandwich!
These are simple and easy tips that will get your creative
healthy juices flowing so you can not only enjoy your summer, but feel GREAT
doing it!
Bott
& Associates, Ltd wants to make sure that you are taken care of mind, body
and soul! We look forward to all the
ways that we can help your family create a lasting legacy.
