Spring is here, time to work out
By Puakea Olaisha Anderson and Bridget Porter
Special to the Michigan Citizen
DETROIT — Spring is here! What better time to start a diet and exercise regimen to get your body fit for summer. Seven out of 10 adults do not exercise regularly and that needs to change. Here are a few guideline tips to get you going:
Basic guidelines for your diet plan.
- Always plan ahead or prepare meals for the week
- Eat less by managing portion sizes for carbohydrates, proteins and fats
- Eat meals at planned times during the day. See a dietitian if you have specific diet needs
Basic guidelines for your fitness plan.
- Train three to five times a week for 20-60 minutes at a time
- Include cardio, strength, core and flexibility training in each workout
- Increase your intensity each week gradually from moderate levels to vigorous levels
- See a certified personal trainer for specific fitness needs
Meal plan for weight loss:
- Meal 1 — One 3-4 ounce smoked salmon with chopped cucumber
- Meal 2 — Salad made with 4-ounce sliced turkey, tomato, cucumber, spinach leaves, quarter avocado with a vinaigrette dressing
- Meal 3 — A 1-ounce grilled chicken breast, steamed asparagus and zucchini snack – nuts 4- 8 pieces.
In addition to your diet, a work out plan will help with your weight loss goal. Based on your fitness level, do the following exercises for 30 seconds each, shifting to the next one without resting.
Repeat circuit three to four times (pause for one minute between circuits).
- Squat jacks — perform jumping jacks in a squat position
- Knee tucks with push-ups — Position yourself in the “up” phase of a push-up, then hop both knees forward toward your chest. Jump your legs back to your original stance and do a push-up. Repeat.
- Jump squats — Return to a squat pose and leap as high as you can, landing with your knees bent. Repeat.
For more information or consultation, call Bridget Porter at 602.492-MOVE (6683), e-mail firstname.lastname@example.org or visit www.bridgetporter.com
Bridget Porter is a certified personal trainer currently leading classes and life changing programs at the Boll Family YMCA located in downtown Detroit. She provides practical tools, solutions and methods for taking control of your physical fitness.