Making healthy food choices
This Valentine’s Day workout side by side with your sweetheart. In addition to getting fit and having fun, exercising together will build muscle while enhancing communication. Squats are a classic lower body toner. There are several versions of the partners’ squats. You can do them back to back, as you would a wall squat/wall sit. Or try partner assisted bodyweight squats:
Stand facing your partner at approximately arm’s length away. With your feet facing forward, slightly greater than shoulder-width apart, grasp your partner’s forearms. Begin to squat toward the floor at the same time; shifting your hips backward and downward. Maintain a firm grasp as you bend at the knees lowering your body until your thighs are parallel or almost parallel to the floor and your torso begins to pull toward your partner. Hold this position for a few seconds. Make sure you don’t extend your knees past your toes. Imagine there is a chair behind you. Return to a standing position by squeezing your buttocks and pushing through your heels. Repeat. To make it more difficult, try one-leg squats.
The side plank or sage tree is a balancing yoga pose that targets your shoulder and arm muscles. This pose involves supporting your body weight using the strength of one arm at a time. Concentrate on pushing away from the floor with the supporting arm, positioned directly under your shoulder, while extending your opposite arm toward the ceiling. Avoid allowing your torso to sag toward the floor and keep your legs straight, forming a “T-shape.” You will find that you are simultaneously toning your oblique muscles as you hold this position. For the modified version, balance on the knee closest to the floor.
Photo: © Moshimochi | Dreamstime.com
Question: “I’ve hit a plateau in my weight loss program, what should I do?”
Answer: It is not uncommon to ‘hit a plateau’ during a weight loss program. You’re headed towards your goal, yet cannot seem to lose that last 10 lbs. There are several things you can do to get back on track. Be sure your weight loss goals are realistic. Are you already at a healthy weight? If not, make sure you are keeping up the intensity of your exercise program. Fitness experts recommend 30-60 minutes of exercise, most days of the week.
Talk to a fitness professional about adding weights and/or resistance exercises to your program. Aerobics burns fat but muscle mass burns calories while at rest, increasing your metabolism. Don’t get in a rut, change your routine every couple of weeks.
Also, make sure that your calorie intake is adequate. Many dieters fail to eat enough! This alone can trigger the weight loss plateau effect. Also, do not go too long without eating. This is not good for your metabolism/metabolic rate. For a woman, 3-4 hours without food is a reasonable maximum. And always eat breakfast!
