In week seven of our Summer Fitness Program we give some survival tips for dining out. Focusing on the importance of staying motivated. Read more below.

WEEK SEVEN: TIPS FOR DINING OUT, HOW TO STAY MOTIVATED TO EXERCISE

GET FIT NUTRITION

Survival tips for dining out:

1.Eat human-sized portions:
       -Eat half, take half home
       -Share entree with dining partner
       -Get two appetizers
       -Use the hunger scale

.2. Get sauces/dressings on the side.
     

 3. Avoid the cheesy and the fried.

Healthy Choices: You are not limited to salad.

Italian:
       -Minestrone soup
       -Pasta with clam sauce
       -Pasta with tomato sauce
       -Pasta with meat sauce
       (1 bowl of pasta will be “human size”)

 Chinese:
       -Steamed chicken and broccoli, sauce on the side (I like black bean.)
       -Shrimp with garlic sauce
       Stir fried veggies and tofu
       (all with a side of rice, preferably brown)
       -Steamed shrimp or vegetable dumplings
       -Large noodle soups with veggies, chicken or shrimp and tofu

 Mexican:
       -Chicken fajitas
       -Flour tortillas are OK, corn is even better
       -Skip the sour cream
       -Skip the refried beans, get a side of regular beans instead
       -California style, chicken or vegetarian burrito
       -Skip the sour cream

American style restaurant:
       -Grilled chicken or fish platter (with baked potato and vegetable)
       -Small sirloin steak with baked potato and vegetable
       -Large salad with grilled chicken or fish
       -Vegetable bean soup with salad and bread

Fast food:
       -Grilled chicken sandwich (skip the mayo and special sauce)
       -Subway roast beef, veggie or turkey sub
       -McDonalds Yogurt Parfait.

EXERCISES WEEK SEVEN:
How can we use goal setting as a way to keep us motivated?

Make realistic goals. For example, set a physical goal, like today I can do one set of eight pushups, but I am going to be able to do three sets of pushups by the end of the month. Or sign up for a 5k walk and challenge your time.

How will changing our “mind set” help us stay fit?

Changing your “mind set”: Be an active person instead of a sedentary person who is always trying to find time to exercise. Find ways in your ife to be more active. Park and walk, walk to get your paper, shovel snow, play with your kids (tag, catch, frisbee, etc.) Take the stairs, carry your groceries, wash your car, mow the lawn and walk your dog. Be an active person so that even if you don’t get in a workout where you are focusing on cardiovascular training, strength training or flexibility, you are still an active person and keeping in touch with your physical self.

Products that can help your workout:

Heart rate monitor: I have given each team member a Mio heart rate calorie counter watch. Being able to see where your heart rate is by just looking at a watch is really nice. No adding, or stopping and checking just a quick look. This can help you to see if you’re training at the right intensity for your goals.

A pedometer: I talk about being an active person and one way to tell is if you take atleast 10,000 steps per day. You can check this by wearing a pedometer. This way you can just look down and see how active you have been that day and this can motivate you to move a little more if the number is low.

Good shoes: Your shoes are key to your workout. Pain and discomfort in the feet because of a workout shoe can ruin your workout. So check your shoes. Replace them after 4-6 months depending on how often you workout. Make sure you have someone from an athletic shoe store fit you. Get the right shoe for your workout. And when you find the right shoe and it fits great get two. The styles change so frequently that you may never find that one again.

THE FULL EXERCISE PROGRAM WEEK SEVEN:

As far as the exercise regime goes, this is a template. Now each person needs to find a way to integrate these “types” of exercises into their lives, making adjustments consistent with their individual lifestyles. Don’t worry so much about doing everything five times a week. Do it every other day, or just get moving: jump rope, walk to your car, take the stairs, play card squat with your kids etc.

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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