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Movements That Fit And Snacks That Satisfy
The Atlanta Journal-Constitution
I’m a strong advocate of movement. Choosing the type of movement that you enjoy is crucial to the success of your fitness goals. If you don’t like a particular movement you’re not likely to repeat it. Find that inner child and do whatever gets you pumped. Walk, run, hike, bike, skate, skip, swim, jump rope, push, lift, dig, dance, stretch, there are as many ways to get fit as there are good foods to eat. Okay maybe that’s an exaggeration but…you catch my drift. The comments that I received last week not only shared some great thoughts on exercise, eating habits and personal commitments but there was also acknowledgement of the challenges we all occasionally face. With those comments in mind, I thought I’d throw out some ideas that may help to update old goals or create new ones.
Movements for The Homebody
For those of you at home…tis the season to get that garden in order. Raking leaves, digging holes, lugging lawn bags filled with debris are all chores that can contribute to a sweat inducing, heart-rate raising workout. If you’re a condo or apartment dweller sans garden, you can choose to indulge in an active home spring-cleaning session. Your job is to push that broom or slop that mop while holding abs tight then, stop and squat 10 times, or vacuum to the oldies and dance your fanny off, stretch a little extra while reaching to clean those cobwebs, do some calf raises while washing dishes or stand on one foot to get some balance. Don’t forget to jump up and down on the bed before you make it. It’s okay really…you’ve earned the right to a self-indulgent moment or two.
Movements For The Office Body
Replace that office chair with a stability ball. Not only is it great for posture, it’s also a great bench for sit-ups. Need more?? Add a couple of dumbbells and it becomes a bench for strength training. If your job allows for it, try to get into the habit of standing up and getting away from that computer every 20 minutes or so. Walk to the water cooler and drink a 4 oz cup of water. If you can get down on the floor, pick a body part to stretch, hold it, count to 10 (no bouncing) pick another body part and repeat. By the way, all of the other advice that you’ve heard over the years still applies. Park a little further away and walk to the office. Bypass the elevators and escalators and take the stairs. If there is a space that you feel comfortable in, use it to do 10 each of squats, push-ups jumping jacks and lunges during a portion of your lunch hour. If you split it right…walking 10 minutes before work, working out 10 minutes at lunch and walking another 10 minutes after work, you will have completed your daily 30-minute workout.
Snack food options
Fit foods to stick in between breakfast, lunch and dinner, aiding you in your quest to eat a healthy 4 – 6 meals daily without excess calories.
For those with access to a refrigerator I call them ‘Cooler Snacks’.
Mozzarella string cheese, Peanut Butter, Yogurt – low fat, non-fat, Fruit, Raw mixed vegetables
For those without cooler access I call them ‘Office Drawer or Pocket Snacks’.
1 large whole-wheat pretzel, 2 whole grain Fig Newton bars, 10 almonds or Cashews, 1 energy bar, Homemade Trail mix, 1 oz Dark Chocolate
I’m sure some good snacks are missing from this list so feel free to add, add, add.
Have a great remainder of your week and as always
Let The Kid In You Play.
Permalink | Comments (6) | Post your comment | Categories: Cardio, Nutrition, Toning
Comments
By
May 3, 2006 09:45 AM | Link to this
I’m an office body and although I can’t fathom not starting my day with the usual coffee and pecan rolls I do appreciate the alternatives suggested. The ideas for exercising during the day are great!
By Janet
May 3, 2006 04:23 PM | Link to this
I’m an office body with not much time in my day for exercise. These were great suggestions and I am going to try an incorporate in my daily routine.
Thanks Cynthia!
By Adrienne
May 3, 2006 05:05 PM | Link to this
Cynthia you know the line of work i am in so I get a chance to move a lot. I am definately going to try the snacks. You really hit home with some of the points that you gave. Thanks a lot Cynthia
By Marcia
May 5, 2006 10:21 AM | Link to this
Cynthia I’m having trouble with gaining definition in my abdominals. Now I don’t have a ‘gut’ by no means but there’s alittle excess ‘giggle’ in the middle and I was hoping you could offer some advice.
Thanks!!
By Cynthia
May 5, 2006 01:04 PM | Link to this
Marcia
When it comes to those pesky abdominals I must emphasize diet and cardio. If your waist ‘giggles’ I’m going to bet that you have much less ‘fat’ to lose than many of us. Good for you. So here’s a great tip I got from Dr. Oz on Oprah’s show last week. For the next few weeks pay attention to the ingredient listings of your favorite foods. If you see the words, Sugar, Enriched, Saturated fat, Hydrogenated Vegetable Oil, Trans Fat or High Fructose Corn Syrup somewhere in the first five positions of the ingredients list, do not eat that food. Try not to eat out. Often times you won’t know what the foods were prepared with. Add 30 minutes of interval cardio training daily and I’m sure that you will reach your goal. You go girl. I know that you can do it.
By Makeisha
May 9, 2006 05:27 PM | Link to this
My problem is not as much as eating the wrong snacks, its drinking. Do you have any suggestions on encouraging yourself to drink more water and less soda?