Fitness & Nutrition Tips - Season 3
3027 “Dream Fever” (Marcie)
Fitness: Remember to pace yourself in your workouts at the beginning. Don’t push so hard on day one that you can’t do anything the next day.
Nutrition: When eating out at a restaurant, ask to have your favourite meal prepared in a healthier way. Eg, instead of a chicken burger, try an open faced chicken sandwich on a whole grain bun, leaving out the mayo and other fatty sauces.
3028 “Don’t be Saree” (Priya)
Fitness: A great full body exercise is the “Stand up, sit up squat”. It targets the abs and legs; plus getting up and standing up takes a lot of energy out of you, so it burns calories at the same time as strengthening your muscles.
Nutrition: Find healthier ways to prepare your favourite foods. For example: make your own pizza. Use a whole wheat pita for a shell, tomato paste, lean chicken, tons of veggies and light cheese and you’ve got yourself a tasty leaner version of pizza.
3029 “Beach Wedding Blues” (Katheren)
Fitness: Single leg bridges on your back are great for the glutes, great for the core, and great for the hamstrings. Lie on your back with knees bent, feet flat, arms at sides. Lift left leg off the ground, let straight but knee soft. As you exhale, squeeze the glutes and lift your hips keeping them level. Inhale as you lower to the starting position.
Nutrition: If you’re not a morning person and can’t make time for breakfast, a smoothie is a great way to start your day. Just throw some fruit, juice and protein powder in a blender with ice and you’ve got a healthy breakfast to go. Remember that eating breakfast revs up your metabolism and gets you going for the day.
3030 “Photo Finish” (Hedy)
Fitness: Cardio interval training is a great way to see results fast. Alternate a medium jogging pace with quick bursts every 30 seconds to really ramp up your cardio and burn fat.
Nutrition: When navigating a buffet at your stagette (or any time), visually split your plate in half. Fill one half with salad and vegetables. The other half is going to be cut in half again, split between proteins and complex carbohydrates.
3031 “Power Princess” (Season)
Fitness: Alternate cardio workouts with resistance training each day, five to six days per week, to get maximum weight loss results.
Nutrition: If you love to dip your veggies and add sauces to everything – look for the low fat options and check the calorie count. Make sure they’re not loaded with extra sugar to make up for the lack of fat.
3032 “Bodice Ripper” (Brittany)
Fitness: Circuit training is a great way to get a full body workout and burn a lot of calories in a short amount of time, especially for someone who is new to fitness.
Nutrition: Portion control is key to losing weight; here are some comparisons so you don’t always have to measure your food. Your serving of meat should be about 4 ounces or the size of a deck of cards. A serving of carbohydrates, such as brown rice, should be half a cup or about the size of your clenched fist. A serving of fruit should be about the size of a baseball.
3033 “Veiled Promises” (Kendra)
Fitness: A good attitude is essential to attaining your fitness goals. Eliminate the words “I can’t” from your vocabulary starting on day one. Don’t set limits for yourself.
Nutrition: Starving yourself all day and then eating a large dinner will not help you lose weight. Eating three meals and two snacks throughout the day will keep your energy levels up and your metabolism running high.
3034 “Gown or Gourmet” (Lindsay)
Fitness: Doing push ups on a balance board is an advanced move that works on muscular strength and balance throughout your chest, arms, core and legs. Make sure to keep your legs straight and your hips up so there is no arch in your lower back. Position your arms so your shoulders are directly over your elbows and wrists and slowly lower your chest towards the board by bending your elbows.
Nutrition: Healthy meals don’t have to be bland. Add spices and herbs to your fish and meat dishes to add extra flavour, but not extra calories, and it will leave you feeling more satisfied.
3035 “Bling It On” (Andrea)
Fitness: Anytime you are doing a push-up, you want to make sure your core is engaged and your body is straight. Good form is more important than the number of repetitions.
Nutrition: Tell your family and friends that you are following a strict meal plan so they can support you and not lead you into temptation and offer foods that aren’t going to help you get into your wedding dress.
3036 “Fit to be Family” (Tonya)
Fitness: Turkish get ups are a great full body exercise. They work your core and your stabilizers through your shoulders and legs. Lie on your back with your legs straight. Hold a dumbbell in your right hand with your arm straight above you. Keeping your elbow locked and the weight above you at all times, slowly rise. Fully stand up. (Move your legs and left arm underneath you to push yourself up.) Repeat on the other side.
Nutrition: Stevia is a natural herbal sugar substitution that can be added to low fat desserts or fruit for a sweet and tasty treat that’s low in calories without being full of chemicals.
3037 “Miles to the Aisle” (Jennifer D)
Fitness: For a great core exercise that really targets your entire abdominal area, try the triple plank. Do a regular plank on your elbows, alternating with side planks, gradually increasing the time you hold each pose.
Nutrition: The key to success with your meal plan is preparation. Pre-cut veggies, portion out your snacks and meals on Sunday night for the week ahead.
3038 “Weight and See” (Jennifer R)
Fitness: After losing a significant amount of weight, it may take some time to get used to your new body. Add in balance exercises to work the stabilizer muscles which will help with coordination and balance.
Nutrition: Cooking for yourself doesn’t have to be difficult. Stir-fries are a tasty way to incorporate a variety of veggies into your meal plan.
3039 “Hustle and Bustle” (Kirsten)
Fitness: To attack your midsection and slim down your waistline, incorporate rotational movements, such as the Russian Twist, into your abdominal exercise routine. Crunches alone only work one third of your abs.
Nutrition: Barbequing doesn’t have to be high calorie, high fat food. Grilled chicken and veggies are a tasty way to enjoy the summer without having to sacrifice the fun of a barbeque with friends.