well BEING By Elena Rassolova
Get your Butt in Gear
Winter’s over, here are a few pointers to get your body in shape for spring
EVERY WINTER IT HAPPENS. Somehow, without even knowing it, you’ve put on weight. Now that spring is here and it’s time to get into more revealing clothes ... boy you can sure see the extra pounds! For some, getting our butts in gear is about our “skinny clothes,” for others it’s a “second resolution of the year,” one where we once again commit to working out and eating right. If this rings a bell, don’t panic: just get moving! The good news is whatever your goal is; it’s all within your power. Here are some tips to help you get your butt in gear for spring. Commit to a Healthy Lifestyle by Setting Goals How we feel physically plays an important role in all aspects of our lives. It affects our moods, energy levels and, most importantly, our health. So, set your mind to become healthy, strong and vibrant. Commit to a healthy lifestyle and take the time to engage in meaningful goal setting for both fitness and nutrition. Write a goal for each area of life that contributes to a “Healthy Lifestyle” — nutrition, fitness, and removing unhealthy habits. Set goals that are achieved quickly and also ones that will take time to attain. Start Slowly When it comes to fitness, most people try to make huge changes all at once. We try to radically alter our diets, our workout programs and even try to cut out a bunch of vices all at the same time. It never works. It will only lead to discouragement and even injury. Progression should be gradual. The small victories will make each successive change that much easier. Choices We make choices all day long, we made one this morning when we got out of bed. We made another one when we got dressed and left for work. Then some of us made another one during lunch when we ordered a double cheese burger with a huge Pepsi. This choice would be better if we chose the grilled chicken sandwich, substitute fries for a salad and drank water instead. Choices we make add up whether they are food choices or decisions to be active or not. Some choices seem easy, some are hard, but the bottom line is
40 |
gp MAGAZINE | V1N2
we must take control. We must recognize that no one except us is responsible for the person we are and the choices we make. Once we accept that, we are truly able to see change. The Diet We cannot get fit and lose weight for spring through exercise alone. Some say that 75 percent of getting in shape and being fit is what you put in your mouth. There is no doubt about it; diet plays an important role in a person’s health, appearance, energy, performance, and overall well-being. Here are a few suggestions for changing your diet: • Distribute protein, carbohydrates and healthy fat at each meal. • Choose whole grains and fresh vegetables over refined grains and simple sugars. These take longer for your body to digest and will keep you satisfied longer. • Eat between four to six small meals a day, every two to three hours. This will help to control hunger, increase metabolism, and minimizes blood-sugar fluctuations. • Avoid empty calories (e.g., soda, fruit juices, etc.) • Stay away from the sweets and highly processed foods. • Drink half of your bodies weight in ounces per day of water, e.g., if you weigh 150 pounds, you need to drink at least 75 ounces of water a day. This will improve body temperature regulation, metabolic function, endocrine and liver function.
