For many overweight people, and also for those who are not fit, the summer is an excellent time to make a fresh start if you have less work than usual. Many of us are too busy to spend 2 or 3 hours in a gym every day. Many of the people I have helped to reach their ideal weight and fitness level have begun in the comfort and privacy of their own homes, and the key is to do something every day even if it is only for 20 minutes.
Start your day with a workout before you shower and you will be more confident at work or at school. You will feel more creative and be in a better mood to start your day so give yourself the best 20 minutes of the day. The best thing you can do is to email [email protected] for a free copy of my Mini-Morning Workout.
After only 6 weeks, you will be amazed at the difference in the shape and tone of your body. It doesn’t have to be a workout; do your own housework; walk the dog; take the stairs at work or use the lift only half way. Going for a walk along the beach in the sand is good for the legs.
If you feel too tired to exercise, tell yourself you’ll just do a few stretches, and once you get started you will probably want to keep going.
Skipping
This will remind you of your childhood. It is great for burning calories but it is hard work and it will soon make you realise how much fitter children are. Take it slowly.
Run If You Can
Even running short distances can yield great health benefits. But take it slowly and build up gradually.
Dancing
Put on your favourite music and dance. Many people like to dance when everyone is out of the house and it is a great way to get 20 minutes of exercise.
Exercise Equipment
Most of people are good at buying equipment but not so good at actually using it. So if you have an exercise bicycle or step bench, take them out of storage and put them somewhere where they can be seen so that they can often be used.
Get Fit and Healthy
Get into the habit of a healthy breakfast every day.
Why? After sleeping, your body has been fasting for at least 8 hours. Whatever else you eat during the day, start by giving your body a healthy meal. Research shows that people who skip breakfast eat more snacks in the day as they feel tired.
How? Make sure your breakfast includes carbohydrates (for energy), fresh fruit and juice. Choose from: Porridge oats and skimmed milk; sugar-free muesli with skimmed milk; wholemeal toast with a little butter and banana or honey; poached egg on wholemeal toast.
Recipe of the Week
Spanish Baked Fish
Serves 6
Ingredients
680 g white fish fillets
360 ml tomato sauce
120 g onions, sliced
3/4 tsp. garlic powder
1 tbsp chilli powder
1-1/2 tsp. dried oregano
1/4 tsp. ground cumin
Method
Preheat oven to 180°C. Please fish in lightly greased 23x33 cm baking dish. Mix remaining ingredients and spread over fish. Bake until fish flakes easily with a fork, about 15 to 20 minutes.
Exercise Tip
Exercise at the Right Pace
When exercising, remember that form is much more important than speed. This will improve muscle tone and help prevent injuries. Perform all motions in a slow, controlled manner. If you are overweight, don’t forget to talk to your physician before starting any exercise regimen.
Ask Alva
I know that it is good for me to drink plenty of water, but quite frankly I find water pretty boring to drink. What’s wrong with fizzy drinks and squashes?
Peter W.
If you don’t like the taste of plain water, you could try sparkling water, or add a slice of lemon or lime. You could also try adding some fruit juice for flavour. Fizzy drinks, squashes and ‘juice drinks’ contain lots of sugar — which means they contain a lot of calories — and very few nutrients. So try to keep these to a minimum. Drinking fewer sugary drinks is a good way to reduce your intake of calories. If you like fizzy drinks try diluting fruit juice with sparkling water. Remember to dilute squashes well for children and this is also a good idea for adults if you want to reduce the sugar you’re getting. Research shows that most children and young people consume too much sugar, and more of it comes from fizzy drinks than any other type of food or drink. Alva
— For all your weight concerns and questions e-mail Alva Carpenter at:
Selected letters will be replied to in this column.