Summer Ready??

Are you ready for summer… and SWIM season?!! It’s just about here….with Memorial Day typically being the “official” kick-off for the summer season. The topic du jour at the gym and around the office is getting swimsuit ready! Losing weight is simple math, really. You’ve got to burn/take in 500 calories less a day in order to lose one pound a week. I think it’s easiest to do it by adding an extra 100-200 calories of activity coupled with a reduction of 250-300 calories a day. You can get there with a focus on food and fitness–two of my favorite things! (This btw, reminds me that in future blogs I am going to share a few of my favorite things! I hope you do, too.)

If the 500 calorie a day deficit seems too aggressive, losing half a pound a week is much easier–and definitely doable–especially for the ladies since our daily calorie needs are less than the guys. A 250 calorie a day decrease and/or exercise burn is easier to reach consistently.

For the fitness angle, get moving! No way around that one. For at least three workouts that include 20 minutes of resistance (minimum), 20 minutes of cardio and 5-10 minutes of stretching. (For why, look at past blogs on the importance of muscle and its calorie burning effect.) If you need some ideas for exercises, two sites I really like are Fitness Magazine where you can tailor your workout to your time, location, and equipment (if any). You do need to join the site, but it’s free and from there you can design a workout just for you, change it as often as you like, and see how to do the exercises. Another good site with exercise ideas is Runner’s World which also contains videos of the movement execution with verbal descriptions. Gotta love technology! On the food front, keep your focus on UNprocessed foods (oatmeal, eggs, lean meats, veggies and fruits and nuts—oh my!). When dieting, fiber and protein and good fats keep you feeling full longer. (DO watch your fat intake when trying to lose weight, however, since fat is calorie dense!) A great way to ensure your calories are not out of line is to keep a log. (And trust me, it keeps you honest!) If you are unsure about calorie counts, go to www.nutritiondata.com . Also, you can log your fitness and workouts on multiple free sites. My faves are www.runnersworld.com and www.fitday.com . To see ideas on the right foods for flat abs, check out Fitness Magazine Food For Flat Abs. Good luck on that bikini bod—I know you can do it!

Several friends of mine have asked me to share my personal snack options….Oh my…how much time do you have? ! Being a food fan, I love to eat–so I was thrilled when years ago, I learned how A.) more muscle = more calories burned (muscle is metabolically active) and B.) eating through the day helps keep your metabolism running. I’ve been on the snack attack for over 15 years now and truly it IS enjoyable! Now, I DID have to make some adjustments to my 3 primary meals so I didn’t add calories to my day, but most days I eat 5-6X a day. What I eat for snacks is where I get the most variety in my diet.  And for me, variety is truly a spice of life. Sort of reminds me of my weekly workout plans….but, I digress!

So, here are examples of my mid meal snacks or mini meals:

PB or Almond Butter and half a banana or granny smith apple (sooooooooo satisfying!).

Apple or gluten free (I’m one of those sensitive to gluten gals) waffle with honey or agave nectar drizzled on it.

My own crunch mix: Barbara’s Cinnamon Puffins (gluten free, good fiber, natural ingredients), almonds and/or 1/8 cup pumkin seeds, + some dried cranberries or cherries for a little tart.

1/4c nut mixture of almonds and pumpkin seeds and cranberries. (Ok,  I AM a chocolate lover so if I want a little treat, I take a bit of sugar free dark Godiva chocolate, melt it, and mix in dried cranberries and then freeze it to harden–then I leave it in the freezer so when I eat some, it takes longer to melt in my mouth….!)

Air popped or microwave popcorn (but not from a bag but Presto Microwave Popcorn Maker about $10 from Wal-mart) and a spray of olive oil, light salt or a Ms. Dash flavor like chipotle for SPICE, or a little parmesan. You can even throw in cranberries again for a little salt and sweet blend. I buy my dried fruits organic with no sugar added or sulfites.

Hummus with raw veggies or wheat free crackers/pretzels.

I also get the low sugar oatmeal and a scoop of protein powder (Biochem is my current fave in ….yeah, chocolate), plus a few dried…yeah, cranberries again. I throw them and some protein powder in a baggie and take it to work, then add hot water and mix it all together.

Ideally for me, I am looking for a mix with carbs and protein and if I can squeeze in some good fat or fruit for antioxidants, even better.

And then of course, there are protein bars….but that’s a whole other blog or two!  They make it really easy for a mid morning snack if you are on the go or at the office.

I DO find, that if I am rushed and I miss my morning snack and have had a lighter primary meal, I start to run low since my calories are down, so I do try to think ahead and be prepared. When I can keep food intake at regular intervals, I find my energy levels are constant throughout the day.

Hope you had a great Monday.  Set your goals for this week, plan your meals, your workouts, and count your blessings.  Live FIT, be STRONG, and LAUGH often.

-Lisa