Peak for the beach
Tuesday, May 1, 2007
Eating right
Just as important as exercising your body is exercising good eating habits. Registered dietician Nicole Whatley prepared two days’ worth of a healthy eating plan.
DAY 1:
Breakfast: 1 cup cooked oatmeal, 1 teaspoon Splenda/artificial sweetener, 1/4 cup walnuts, 1/4 cup berries, 1 cup skim milk or soy milk
Lunch: 1 small whole wheat tortilla wrap, 1 grilled chicken breast, 1/2 cup low-fat cheese, shredded lettuce, 1 tomato, 1 tablespoon of light or fat-free sour cream, 1 cup of fruit
Afternoon snack: 1 light, 6-ounce yogurt, 1/4 cup almonds
Dinner: 3 ounces grilled fish, 1/2 cup brown rice, 1/2 cup cooked broccoli, 1/2 cup zucchini squash and onions
Snack: 1 sugar-free Jello cup
DAY 2:
Breakfast: 1 cup whole grain cereal, 1 cup skim milk/soy milk, 1/4 cup almonds, 1/4 cup berries
Lunch: 2 pieces whole wheat bread, 3 deli turkey slices, 1 slice fat-free cheddar cheese, baby spinach leaves, 1 tomato, mustard, fat-free ranch salad dressing, 1 piece medium fruit
Snack: 1/2 cup of homemade trail mix (whole grain cereal, nuts, dried fruit)
Dinner: 1/2 cup red beans, 1/2 cup brown rice, 1 cup garden salad (spinach, tomato, cucumber, slivered almonds, fat-free salad dressing or olive oil and vinaigrette salad dressing), 1/2 cup cooked greens (collard/turnip/mustard)
Snack: 4-ounce smoothie (blended skim or soy milk & fruit)
“The phrase ‘no pain, no gain’ went out in the 1980s,” says fitness expert and gym owner Kirk Simmons.
These days, getting in shape is all about conditioning and muscle endurance. In the four weeks before beach season, the key is to peak—workout-wise—in the fourth week.
“Do the best workout you can each time so that you’re not sore the next time,” Simmons advises.
In other words, call it a day before you feel it.
For those days when an at-home workout is the only option, Definitions Personal Fitness trainer Alana Templet and fellow trainer (pictured as the client) Wendi Poirrier demonstrate six exercises you can do in the time you’d spend just driving to the gym.
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