Tip sheet may2014a
0 likes267 views
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
Tip sheet may2014a
- 1. May 2014 Beach-Body Boot Camp Winter is finally over! Get back in bathing suit shape fast thanks to these three quick and fun boot camp–style workouts. Don’t wait; get real results before you hit the beach. We know the polar vortex was not a party anyone wanted an invite to, and now you’re ready for summer barbecues, pool parties and beach vacays. But is your body? Get it back in summer shape super quick with these three 30-minute boot camp workouts created by Gold’s Gym Fitness Institute trainer Nikki Kimbrough. Kimbrough suggests getting started at least 30 days before you plan to break out your suit if you want to see changes and 60 days if you want big results. “Do boot camp routines three days a week, at least 45 minutes of cardio in between and take at least one day off to rest or do light yoga,” Kimbrough advises. “Remember though, you can work out all you want, but exercise and nutrition must go hand in hand.” Each of these boot camp routines focuses on a different group of muscles so make sure to mix them up. Do them separately or combine them for a super-intense workout. If you choose the latter route, rest for 4 minutes between each workout. Trust us: You’ll need it. Note: All push-ups and planks can be done with your knees lowered to the floor. Let’s get the springs and hops going with a plyometric boot camp workout. “It’s a great workout for the whole body,” Kimbrough says. “You’ll hit your abs, core, glutes, calves, arms and back, with a little cardiovascular for good measure.” Jump rope – 1 minute SERIES 1 For More Information, Contact: Address: 2921 E 57 th Avenue, Spokane, WA 99223 Phone: (509) 448-5800 Email: chudkins@goldsgymspokane.com
- 2. Jumping jacks – 5 reps High knees – 5 reps While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With the same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up. Quick feet – 5 reps Stand with your feet shoulder width apart and your weight on your toes. Take small, quick steps in place as fast as you can. Each step with your right foot counts as a rep. Side-to-side line hops – 5 reps Stand on one side of a line. Jump with both feet to the other side. Land. Jump back. That’s one rep. Repeat series 10 times; then rest for 1 minute. Jump rope – 1 minute SERIES 2 Squat jumps – 5 reps With your legs a little wider than shoulder width, do a squat with your back straight and your buttocks out. When your knees reach a 90-degree angle, jump up into the air and land in a standing position. Alternating lunge jumps – 5 reps on each side Start in a right lunge position with hands on your hips. (Your knee should be bent at a 90 degree angle and should not pass your toe.) Jump and switch legs in midair so that your left leg is in front. Burpees – 5 reps With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then do a push-up. Bounce back into crouch position and stand up.
- 3. Rockys – 5 reps Do a push-up, and as you come up, lift your hands off the floor and clap. Or, for a little bit easier exercise, do a push-up with a quick hop of hands off the floor. Repeat series 10 times; then rest for 1 minute. Jump rope – 1 minute SERIES 3 Speed skaters – 5 reps Cross your right leg behind your left and bend your left knee into a lunge position. Then reach down and touch your right hand to your left foot. Repeat on opposite side. Side winders – 5 reps on each side Begin standing. Bend into a crouch position with your hands on the ground. Keeping your hands on the ground, jump your legs out to one side then jump back to crouch position. Stand. Repeat, jumping to the other side. Squat thrusts – 5 reps A burpee, but with your legs spread a little wider than shoulder width. Side-to-side push-ups – 5 reps A regular push-up, but you lower your right ear toward your right hand. Return to push-up position, then do another push-up, lowering your left ear toward your left hand. Repeat series 10 times.
- 4. The sun is out and we have to get tank-top ready. “Summer’s coming, and we want to have our arms, back and chest looking good,” Kimbrough says. “Here’s a great boot-camp workout to enhance the biceps, triceps and pectorals.” Note: Some of these exercises require a flat bench and dumbbells. Choose a dumbbell weight that is challenging but not straining. SERIES 1 Do 3 total repetitions Wide-arm push-ups – 10 reps Just like regular push-ups, but with your arms spread wider than shoulder width. Scoop push-ups – 10 reps Start in push-up position. With your back straight, raise your butt in the air until your legs are at a 45-degree angle to the ground. Move your head downward in a scooping motion, finishing with head up and your back in an arch. Robot push-ups – 10 reps Start in push-up position. Lower to your right forearm, then your left forearm. Return to push-up position by straightening your right arm, then your left arm. Repeat, starting with the opposite arm. Rest 30 seconds, then repeat. SERIES 2
- 5. Do 3 total repetitions Dumbbell burpees with push-up to overhead press – 10 reps With dumbbells in your hands and your legs shoulder width apart, squat into a crouch position. Kick your feet behind you, then place the dumbbells on the ground and do a push-up while gripping them. Bounce back into crouch position and stand up. Lift the dumbbells over your head in a press-up motion. Dumbbell rear flys – 10 reps Bend your knees slightly and lean over with a flat back. Let the dumbbells hang down in front of you and pull them up and out to the sides using your triceps and back muscles. Dumbbell chest lift with bent-over back – 10 reps Bend your knees slightly and lean forward with a flat back. Let the dumbbells hang down in front of you and pull the dumbbells straight up toward your pectorals. Dumbbell triceps kickbacks – 10 reps on each side Take a dumbbell in your left hand. Place your right hand and your right knee on a flat bench. Start with your left arm close against your body with your elbow bent at a 90° angle. Keeping the top half of your arm flat with your back, straighten your arm so it is parallel to the ground. Switch sides and repeat. Rest 30 seconds, then repeat. SERIES 3 Do 3 total repetitions Dumbbell plank alt rows – 8 reps Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then pull the weight straight up to your chest with your right arm. Return arm to floor. Then do the left arm.
- 6. Dumbbell plank triceps kickbacks – 8 reps Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then bring the weight in your right hand toward your right hip (this will work your right triceps). Then do the left arm. Dumbbell plank alt front raises – 8 reps Get in plank position with your hands on the hexagon dumbbells directly below your shoulders. Raise your right arm out straight, then bring it back down to the ground. Repeat with the left. Rest 20 seconds then repeat. “This one focuses on innovative ways to work your core and your abdominal muscles,” Kimbrough says. “People always think ‘crunches, crunches,’ but this boot camp goes beyond the standard exercises and adds a little fun too.” Note: Some of these exercises require a medicine ball. Choose a weight that is difficult but not straining. SERIES 1 Do 3 total repetitions High knees – 30 seconds While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up.
- 7. Mountain climbers – 30 seconds Place hands on floor, slightly wider than shoulder width. Extend your right leg while bringing your left leg close to your chest. Keep your upper body still while alternating leg positions. Do for 30 seconds. Burpees – 30 seconds With your legs shoulder width apart, squat into a crouch position. Kick your feet behind you, then do a push-up. Bounce back into crouch position and stand up. SERIES 2 Do 3 total repetitions Plank hold – 30 seconds Get into a plank position with your toes on the ground, your back straight, and your elbows supporting your body weight. Plank rock – 10 reps Get into a plank position. Lift your buttocks into the air, then return to plank position. Supermans – 10 reps Lie on your stomach. Put your hands by your ears. Raise your back and legs off the ground. Rest 30 seconds then repeat. SERIES 3 Do 3 total repetitions Prayer sit-ups – 10 reps Sit-ups, but with your hands held between your legs in prayer position.
- 8. In and outs – 10 reps Begin in a sitting position with your feet off the ground, your knees tucked into your chest and your hands on the ground by your hips. Simultaneously extend your legs straight out (keeping your feet off the ground) and lean back. Return to the start position. Oblique twist – 10 reps on each side With legs on the ground, lift your torso up to a 45-degree angle and twist your torso from right to left, breathing out with each twist. Side plank with twist – 10 reps on each side In side plank position with your feet stacked and right elbow on the ground directly below your shoulder, bring your left elbow all the way to the ground. Do 10 on right side, then 10 on left. Rest 30 seconds then repeat. SERIES 4 Do 3 total repetitions Medicine ball ab throw-downs – 10 reps Bring the medicine ball above your head, then throw it down as you squat. Bounce it off the ground, catch it and bring it back up. Ab pikes – 10 reps Get into push-up position. Raise your buttocks into the air until you’re in a pike position. Return to horizontal. Oblique twist with medicine ball – 10 reps on each side Sit on the ground and bend your knees, lift your torso up to a 45-degree angle, hold out a medicine ball in front of your chest and twist your torso from right to left, breathing out with each twist. Ab hold push-outs with medicine ball – 10 reps While standing, hold a medicine ball at chest height. Push it out until your arms are straight. Hold for a beat, then return it to your chest. Rest 30 seconds then repeat.
- 9. 8 Ways to Maintain Weight Loss Head’s up yo-yo dieters! Gold’s Gym Fitness Institute expert Robert Reames is here to help you lose weight for the long term. If you have a love/hate relationship with the bathroom scale, you’re about to get some great—and free—therapy. Robert Reames, Gold’s Gym Fitness Institute expert and author of Make Over Your Metabolism, has helped his personal clients and guests on The Dr. Phil Show drop pounds and keep them off, and he’s here to give you his top eight pieces of advice on keeping your waistline in check. 1 BE REALISTIC “People who lose an incredible amount of weight on TV shows rarely keep it off,” Reames says. “That’s why you don’t see a lot of follow-ups on the participants.” The problem is that those dieters have reached those goals in an unrealistic setting. You have to accept certain constrictions on your time and how disciplined you’re willing to be in the long term. So when you decide what exact weight you want to maintain, do it honestly. “To configure that number, think about when you were at your personal best,” Reames explains. Think about what you had to do—the gym time, the meal preparation—and honestly assess what you could and couldn’t do. “ Create it visually: What do you realistically have to do to get there? Are you willing to do 80% of that? 50%?” 2 GET YOUR REM “Good sleep is essential to keeping weight off,” Reames says. “You can be eating great and working out, but if you aren’t sleeping well, that tiredness catches up with you.” Your workouts can become sluggish, and sleep deprivation causes hunger, which brings on an urge to snack throughout the day and choose high-calorie dishes. He recommends at least eight hours of sleep a night. 3 KNOW YOUR TRIGGERS We all know that certain things have an immediate effect on our emotions. A post from @dailypuppy on Instagram might make you instantly chirpy, while an e-mail from passive-aggressive Andy over in cubicle 240 is sure to set you off. “Knowing the good triggers can often help you manage the bad ones in a healthy way,” Reames explains. So if you know a bad meeting with a boss usually sends you to the nearest bar after work, try to snap out of it with a good trigger—such as the afterglow from a good yoga class. 4 KEEP YOUR “EYE OF THE TIGER”
- 10. Just like the song says—went the distance, now I’m not gonna stop—you have to remember how you got to this weight and let that motivate you. “This is why I suggest journaling,” Reames says. “Nothing long—just small notes on your smartphone to discuss how you’re feeling, so when you’re struggling, you can look back at when you were highly motivated.” Use modern technology to its full advantage, too, and keep encouraging photos at the ready. “I have a photo of me as a heavy kid,” he says. 5 DITCH THE OLD CLOTHES “Those pants that no longer fit? Donate them or alter them,” Reames says. “Keeping them around just gives you an exit route.” Make sure to bring this mindset to anything else that doesn’t fit in your new life. Maybe football on Sunday always meant a six-pack of beer and potato chips. Swap those out for one beer and a veggie platter. 6 DON'T SKIP THE WEIGHTS Cardio might help you shed pounds fast, but to stay in shape—especially as you age— you need to do total-body strength training. “The amount of muscle you have dictates your metabolism," Reames says. If you don’t know where to start, grab a session with a Gold’s Gym personal trainer and get a tutorial on machines and free weights. Many gyms offer one free session with your membership. 7 PROTECT YOUR NEW ECOSYSTEM To get where you are now, you probably made some healthy choices, such as scheduling your gym time or making fruit your go-to snack. “You created an environment of success and that is integral to your health,” Reames explains. And within that you have to allow for a cheat day and a little personal forgiveness. “No one is on track all the time, but as long as you stay on track most of the time, then you’re doing well,” he says. 8 MAKE A WEEKLY DATE WITH THE BATHROOM SCALE That’s right. Time to get friendly with your former enemy. “Weigh in weekly,” he advises. “It’s easy to get out of check, so use it as a self-assessment.” If the scale doesn’t serve up the number you were hoping for, don’t get mad—get even. Use it as motivator for that week. Maybe you do an extra workout class, or make plans for a big weekend bike ride. Remember: Your scale never meant to hurt your feelings. Reames strongly suggests that you read up on the latest health and fitness studies from these sources (some of which he follows on Twitter): Mayo Clinic (@MayoClinic) Harvard Health Letter Tufts Nutrition (@TuftsNutrition) American Council on Exercise Centers for Disease Control (@cdcgov)
- 11. 12 Healthy Shrimp Recipes Low in fat and calories, shrimp are a healthy snack, lunch, or dinner. Enjoy them in these flavorful dishes from Health.com. Fresh or frozen, shrimp is America's favorite kind of seafood. It’s low in saturated fat, packed with protein, and a good source of iron, zinc, vitamin B12 and selenium. Though sometimes a simple shrimp cocktail is all you’re looking for, these 12 recipes offer delicious and healthy ways to cook up shrimp for lunch dinner or as a healthy snack. SHRIMP STACK Greek yogurt is a great substitute for some of your favorite creamy condiments like mayo and sour cream. In this light snack, Greek yogurt, lime juice, avocado and jalapeño sauce are combined on a rye flatbread for a tasty treat. At only 129 calories, with 4 grams of fiber, this healthy-fat-packed recipe is the total package. BLACK FORBIDDEN RICE WITH SHRIMP, PEACHES AND SNAP PEAS Black rice is a surprising superfood. It's loaded with anthocyanin, the same antioxidants that give blueberries and blackberries their dramatic color and health-boosting power. In this high-fiber recipe, black rice is paired with shrimp as well as Asian flavors like soy sauce, rice vinegar, and ginger to create a healthy meal. Feel free to use white or brown rice if black isn't available. CHOPPED TACO SALAD WITH SHRIMP Adding shrimp into a salad is a great way to turn a boring salad into a stand-out meal. This Mexican salad is filled with citrus from limes and lemons that add zesty flavor without many calories. Wrap up the salad in a tortilla, or eat it without the bread for a lower-carb option. Tip: If you're using frozen shrimp, thaw and eat it within a day. Frozen seafood degrades with time, so don't keep it in the freezer for long.
- 12. CHOPPED TACO SALAD WITH SHRIMP Sometimes the best way to enjoy shrimp is with a simple cocktail sauce. In this recipe, five shrimp and a quarter cup of sauce provide 181 calories of deliciousness. Shrimp are a great source of vitamin D, with about 3 ounces providing 32% of your daily recommended intake. Plus, the cocktail sauce uses tomatoes, which provide 20% of your daily recommended vitamin A needs. SHRIMP A LA GRECQUE For less than 300 calories, this shrimp, feta and tomato dish can be yours for dinner. It's low in carbs (only 6 grams) and a good source of protein. Additionally it provides a whopping 22% of your daily calcium needs. The recipe list calls for dried marjoram, a citrusy spice that's part of the mint family. STRING BEAN AND FINGERLING POTATO SALAD WITH SHRIMP Multitask while preparing this simple dish! Fingerling potatoes are beautiful as well as packed with over 60 different types of phytonutrients. This salad is stocked with healthy ingredients like string beans and pecans, which are one of our favorite superfoods. Pecans have been linked to lowering cholesterol from beta-sitosterol, which they're rich in. This recipe is perfect for company as it's impressive yet simple to make. SPANISH-STYLE SHRIMP WITH YELLOW RICE Nearly every type of cuisine has a signature way to serve up shrimp. This simple dish takes on Spanish flavoring with garlic, paprika, onions, ground turmeric, dry sherry and chopped parsley. In 25 minutes this 430-calorie dish with 5 grams of fiber can be on your dinner table. CITRUSY SHRIMP WITH ASPARAGUS This dish looks as amazing as it tastes. It's low in calories, has only 5 grams of fat and serves up 3 grams of fiber plus more than half the vitamin K you need each day. Thanks to the asparagus, you'll also get 18% of the vitamin A and 34% of the folate recommended for daily consumption.
- 13. LEMONY SHRIMP WITH WHITE BEANS AND COUSCOUS Got 15 minutes? That's all it takes to whip up this irresistible 3-step dish. White beans are some of the most versatile beans on the market, and they're packed with protein and fiber. Fresh lemon juice delivers a zesty kick and brings the couscous to life. With 9 grams of fiber, this dish will keep you satisfied. TOMATO AND SHRIMP STEW This Italian-inspired dish pairs chunks of tomatoes with pasta, shrimp, garlic and fresh basil to create a satisfying stew. Tomatoes are full of vitamins A, C and K, and are, surprisingly, one of the richest sources of potassium you can find. Add to the 4 grams of fiber in this dish by using whole-wheat pasta. PROSCIUTTO-WRAPPED BASIL SHRIMP These shrimp, flavored with lemon zest, red pepper flakes and fresh basil get even more delicious once they're wrapped with very thinly sliced prosciutto. Five shrimp are a serving, but if you're watching your sodium intake, you may opt for only eating 1 or 2 wrapped with prosciutto and munching more on shrimp flavored the same way, but without the Italian meat. We promise they'll still be delicious. GRILLED SHRIMP "SOUVLAKI" You've probably heard of or tried chicken or lamb souvlaki, but now you can make the Greek staple at home with shrimp. With only 6 grams of fat, there is no guilt in eating this satisfying meal for dinner. It's tasty with a lemony flair and delivers 8 grams of fiber (that's about one- third the daily recommended intake for a 2,000 calorie diet). Serve this dish with a whole- wheat or multigrain pita and prepare to enjoy.