In the past few months, my schedule has been booked in the early morning hours with clients seeking to complete their workout session. What is early morning? It’s 5:30, 6:00 or 6:30 every weekday morning. Some of these clients are new and some have been with me for some time, however, the consensus is that this time of the morning works best not only due to family obligations later in the day, but they naturally feel more energized to get through the day.
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
Sunday, October 25, 2009
Sunday, October 11, 2009
Food Choices When You Are Short On Time
Cereal, Salad and Soup. These are my quick staples for breakfast, lunch and dinner that you may consider.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Subscribe to:
Posts (Atom)