This week, we continue our eight-week program designed to help you feel better while you lose pounds, inches and body fat. In week six we offer some advice on what you should be drinking. As well as focusing on the importance of keeping up your interval training. Read more about their latest advice below.

WEEK SIX: YOU ARE WHAT YOU DRINK, KEEP UP YOUR INTERVAL TRAINING

YOU ARE WHAT YOU DRINK

Itís important to drink enough throughout the day to stay well hydrated.
Staying well hydrated: keeps all systems running smoothly, prevents disease (esp. of the urinary tract), keeps you energized. But, you should keep in mind that all drinks are not created equal.

Water: Water is the best choice for hydration and health and it’s naturally calorie free. I strongly recommend drinking at least eight glasses a day.

Juice and milk: These are also hydrating beverages and very healthy choices. But watch portions because calories add up. And be sure to choose 100 percent real fruit juice, and low-fat milk.
       

Soda: Twelve ounces of regular soda (one can) has about 10 teaspoons of sugar. That’s a lot of empty calories. Those that contain caffeine do not even hydrate you well because caffeine is a diuretic, which pushes water out of your system.
Diet soda is OK in moderation, but there is little evidence that it helps you lose weight. Choose caffeine free varieties.

Sports drinks: Sports drinks are probably a good choice for most athletes. They are excellent hydrators, but they’re also full of sugar/empty calories. Only use these when exercising for an hour or more.
       

Teas: Regular teas and green tea have been shown to have some amazing health benefits, including prevention of cancer and heart disease. They are less hydrating because they have caffeine. Herbal teas and herbal iced teas are good choices. Watch out for prepared tea drinks (ie: Snapple). Many have as much sugar as soda.
       

Coffee/coffee drinks: These are not very hydrating because they have caffeine. Make sure you get those lattes with skim milk, and watch portions! A grande latte has 250 calories with whole milk, and less than 150 with skim.
       

Alcohol: Alcohol is not very hydrating because it’s a diuretic. Calories add up — a glass of wine or a beer average 150 calories. Alcohol has some heart health benefits, but moderation is key. Moderation is: one glass a day for women, two a day for men.

Other healthy, hydrating options: Flavor your water with lemon, oranges, or cucumber slices. Try club soda with splash of juice, or homemade herbal iced tea, naturally sweet.

EXERCISES WEEK SIX:
You should be doing all activities five times each week. Continue your interval training - 15 minutes of regular walking and 15 minutes of interval walking (walking fast for one minute, then normal for two minutes). Don’t forget to stretch and do your sun salutations.

THE FULL EXERCISE PROGRAM:

Walk 30 minutes five times a week:
       -15 minutes regular walking
       -15 minutes interval walking

Walk 8 flights of stairs (two at a time) five times a week

Stretch after aerobic exercise five times a week

Sun Salutation yoga postures five times a week

60 second wall squat 5 times a week

Upper body strength exercises:
       -Bicep curls
       -Lateral raise
       -Tricep extension
       -Shoulder press
       -Front raise
       Two sets of eight reps five times a week
     

 Optional:
       -10 pushups
       -12 cardsquats
       -10 crunches
       -10 oblique crunches (left and right sides)
       Two reps five times a week
       

Good Luck and we will see you next week!

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