Diabetes Blogs

Summer's Almost Here! Quick Tone-Up Tips

A popular saying around the gym is “summer bodies are made in the winter.”  If that’s true, then springtime is the time for the procrastinators! If you’re like a lot of people, pulling out your warm-weather clothes in the spring can be fun, but trying them on can be scary after a winter of hearty eating, skipping workouts and too much hot coco on the couch. Don’t worry, it’s not too late if you try my  “one move, mantra and must-have” each week. My new blog will help transition you from hibernation to healthy habits just in time for summer!

One MOVE

The Bear Crawl. This move, taken from my Anti-aging Walking Workout, is an all-over toning exercise. With this one move you'll work your arms, chest, abs, glutes and legs.

Start in a standing position. Bend your knees to squat, then walk your hands out in front of you on the floor for a count of four so that you end up in a plank position (see photo, below). Your feet should remain in the same place you started through the duration of the exercise. Once in plank, check to see that your hands are directly under your shoulders, and your head, hips and heels in one straight line while balancing on your toes. Then, keeping the abs tight, walk your hands back toward your feet and use your leg strength to help you stand up. It’s okay to put a bend in your knees to help you get upright.

 

Nikki Fitness Get Ready for Summer Tone UpFitness expert Nicole Glor demonstrates the plank position.

Make it harder by adding chest and cardio to the move.  Walk your hands out to plank, then add a push-up when you get there. To insert a little cardio into the move, add a jump to the end of it. After walking your hands back into feet, jump into the air with your arms raised over your head reaching to the sky!

One MANTRA

Sweat is just fat crying!

Many people don’t like to sweat. It’s true that some avoid working out all together because they don’t want to sweat. I say, don’t fear a little perspiration. Embrace and chase it. Some experts count pain relief, detoxing and mood swing control among the many benefits of sweating. I like this mantra mostly because it makes me laugh through grunting during a workout!

One MUST HAVE

A fruit- and veggie-packed diet. I would argue that healthy eating is a little easier when the temperature rises. Fresh fruit and locally-grown produce is plentifuly and makes salads and smoothies even tastier! So, forget your heavy crock-pot meals or comfort-food takeout. Go for light protein instead!

If green juices and smoothies—think milk shakes that taste naughty but are actually good for you—seem like too much work and planning, I found a great company to get you started on a smoothie-a-day-habit! Greenblender delivers flavorful superfoods high in nutrients, vitamins, minerals, antioxidants, proteins and fiber, nationwide, to bring you everything from more energy to weight loss.

Each week, for about $5 a meal, the company sends five new smoothie recipes and all the pre-portioned organic ingredients you need to make 10 smoothies. (Share one with a loved one for breakfast everyday!) The webiste also has diabetic-friendly tips and recipes like, “How to Naturally Sweeten Your Smoothie,” that can be referenced online. 

In the meantime, try this recipe to kick start your way out of hibernation and into a new healthy routine, because It’s not too late to get your “summer body” after all.

Raspberry Basil Smoothie

raspberry smoothie

For a healthy, refreshing pre or post workout boost, put the following ingredients into a blender. Enjoy!

  • 2 1/2 oz grape tomatoes
  • 1 oz raspberries
  • 4 oz pineapple
  • 4 leaves basil
  • 2 tbsp goji berries
  • 1/4 cup walnuts
  • 1 cup water
  • 1 cup ice
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