Fit Tips
 | Getting the Most From Your Time In the Gym |
| The Benefits of a Balanced Fitness Program |
| Quick Reference Guide to Healthy Eating |
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Getting the Most From Your Time In the Gym
Follow these tips whenever you are working out and you’ll be sure to get the most out of your efforts:
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Eat a healthy snack 30 to 60 minutes before your workout. |
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Do at least 5 to 10 minutes of cardio to warm up prior to the start of a strength training session. |
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Stretch before beginning strength training exercises. |
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Strive to maintain a constant, elevated body temperature during your workout. |
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Keep moving between sets — stretch, pace, stay loose. |
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Limit rest periods between sets to no more than 30 seconds. |
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Maintain a slow, controlled pace on all exercise movements. |
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Let your trainer know if you are experiencing any discomfort during the workout session. |
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If you are exercising on your own, stop performing any exercise causing you discomfort. |
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Be sure to let the trainer know of any health issues or problems that may have developed since you completed the health history forms. |
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If you smoke, don’t smoke for at least 60 minutes prior to and 60 minutes after your exercise session. |
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Stay focused on long-term results and goals — Don’t lose your vision. |
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Perceive exercise as pleasurable and a lifetime commitment. |
The Benefits of a Balanced Fitness Program
Look Better —
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Lose weight, |
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Keep weight off — the more muscle you have, the more calories you burn, even when your body is at rest, |
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Burn body fat, |
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Sculpt and tone your muscles, |
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Improve skin tone and complexion, |
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Improve your posture, |
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Add curves where you want them. |
Feel Better —
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Boost your energy, |
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Increase endorphins, |
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Improve sleep, |
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Enhance your confidence and self-image, |
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Improve your mood, |
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Reduce stress, |
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Prevent injury, |
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Relieve muscle soreness, |
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Prevent back problems by maintaining strength and flexibility, |
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Protect and support your joints. |
Get Stronger —
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Increase your muscular strength, |
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Improve endurance in any physical activity, |
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Enhance athletic performance. |
Live Longer —
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Lower blood pressure, |
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Improve blood cholesterol levels, |
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Increase bone density, |
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Maintain your strength as you age. |
Eating healthy doesn’t have to be complicated. For those of us with no special dietary restrictions, it’s as simple as a few common-sense guidelines and planning ahead.
| One of the best ways to avoid over-eating and to ensure that you are getting what you need is to eat 4 to 6 small meals a day. |
| Each meal should include one portion of protein and one carbohydrate. |
| Be sure to include a vegetable serving with at least two of the meals and include fruit in your carbohydrate servings. |
| Watch your portion sizes, too. |
The following table lists suggested foods in each category. When in doubt, stick to lean meats and fish, whole grains, colorful vegetables and fruit. Check our our Eating Right for Life program to learn more about how we can help you.
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PROTEINS |
CARBOHYDRATES |
VEGETABLES |
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Chicken breast |
Baked potato |
Broccoli |
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Turkey breast |
Sweet potato |
Asparagus |
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Lean ground turkey |
Yam |
Lettuce |
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Swordfish |
Squash |
Carrots |
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Orange roughy |
Corn |
Cauliflower |
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Haddock |
Steamed brown rice |
Green beans |
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Salmon |
Steamed wild rice |
Green peppers |
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Tuna |
Pasta |
Mushrooms |
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Crab |
Oatmeal |
Spinach |
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Lobster |
Barley |
Tomato |
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Shrimp |
Beans |
Peas |
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Top round steak |
Banana |
Brussel sprouts |
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Flank steak |
Strawberries |
Artichoke |
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Lean ground beef |
Melon |
Cabbage |
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Buffalo |
Apple |
Celery |
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Lean ham |
Orange |
Zucchini |
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Egg whites or substitutes |
Fat free yogurt |
Cucumber |
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Low fat cottage cheese |
Whole wheat or pita bread |
Onion |