Atlantic Ave Magazine April 2019

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health & beauty | body beautiful By ashley sica-de souza Spring Clean Up! The hot weather is here, and bathing suit season is upon us. If you haven’t shed that extra layer yet, now is the time! I’m sure most of you are familiar with the layer I’m talking about. That “layer” from the holidays that you swore would be off in time for summer. It’s never too late to get that body in gear! Here are some tips to kick-start your spring and have you feeling ready for that summer wardrobe! The first and most component of shedding that unwanted layer is nutrition. Keeping a daily food log of exactly everything that you are consuming is highly recommended… the good the bad and the ugly! This will help you easily pinpoint your strengths and weaknesses. Be brutally honest and make sure to write it ALL down! Next, try your best to eliminate processed foods from your diet and stick to 70-80% homemade prepared meals (yes,…you can do it!). Food prep is 100% essential in helping you reach your goals! These meals should consist of lean proteins, healthy fats, complex carbohydrates, fruit and of course lots of veggies. Having healthy food on hand at all times is a game changer. The other nutrition component is water! Your body won’t burn fat if it is dehydrated. It’s such a simple thing many people don’t do. Drinking proper amounts of water will also help to keep you feeling full, help flush out toxins and help decrease bloating! The second component is weight lifting. It has to be done…period. Weight lifting is essential to fat burning and your metabolism. The more muscle you have, the more calories your body will burn at rest. Ladies, I promise you will NOT get bulky from lifting more than five pounds. I compare weight training to a sculptor taking a piece of round clay molding it in to a nice shapely figured. That’s what real work does to your body. It gives your body the “shape” most are looking to achieve and 62 | April 2019 | www.AtlanticAveMagazine.com that will not happen without picking up some sizable weights! I know a lot of people who think cardio alone will do this and that is the farthest thing from the truth. Although cardio has its time and place (more about that next) resistance training is essential. You should aim to get in 4-5 sessions a week, lasting no longer than 60 minutes. The last component is performing the right type of cardio. High Intensity Interval Training also known as HIIT is the fastest and most effective way to decrease your body fat and show off all the resistance training that you’ve been doing. The best thing about this type of cardio is that you don’t need more than 20-30 minutes per day. The days of super long and slow cardio sessions are OVER! HIIT will keep your body burning calories for hours after your actual session. This type of training involves alternating between intense bouts of exercise followed by low intensity exercise. If you’re a beginner, you may want to start with a 1:1 work ratio. One minute on, one minute off. HIIT can be performed anywhere…. outside using sprints or stairs, on the treadmill, at the beach etc. Depending on what your goals are and what your body fat is, aim to perform HIIT cardio 2-3 times per week. If you’re performing it correctly, that’s all you’ll need. Take these 3 components of eating clean (do that food prep!) weight training, and proper cardio and you’ll be summer ready in no time. There’s no better way to welcome the summer heat than with a healthy, more confident you. COPYRIGHTED Ashley Sica Fitness Transformation Studio 7400 N. Federal Highway Boca Raton, FL 33487 561-445-7445 Ashleysica@gmail.com
Your Relaxation Fanta-sea To book your appointment, call 561-693-3478 or visit The SeagateSpa.com AT THE SEAGATE HOTEL & SPA 1000 East Atlantic Avenue, Delray Beach 33483 | 561-693-3478 Seaside Renewal $402 | value $503 | 4 hours Aromatherapy Ocean Salt Scrub 25 minutes COPYRIGHTED Hot Shell Massage 50 minutes Vitamin Sea Radiance Facial 50 minutes ESPA Advanced Foot Ritual Pedicure 80 minutes Complimentary Margarita* * Must be 21 or older to consume alcohol. Prices do not include 20% gratuity. State of Florida, Department of Health, Massage Establishment. License # MM 23691
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Atlantic Ave Magazine April 2019

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