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Fitter,
Healthier
YOU
Family Features
If kicking off a life-changing fitness and nutrition program seems
daunting, try taking smaller steps to make it feel more manageable.
Knowing just where to start can be the biggest hurdle, but
once you’re on your way, you’ll find yourself on the path to new
healthy habits before you know it. Breaking down a whole new
lifestyle into week-by-week chunks will not only let you ease in
gradually, but also allow you to make meaningful changes right
from the start.
Begin by charting out a week-long plan that will make you more
conscious of how you approach important elements of your program
including muscle toning, cardio and making nutritious food
choices. Here’s a five-day schedule to get you started:
Monday: Start the Week Strong – Kick off the week with a
medicine ball workout, which is a great way to work various
muscles all at once. Try using a medicine ball with exercises that
you’re already familiar with, such as push-ups, lunges or squats,
or look up demo videos online to learn some new ways to use the
medicine ball.
Tuesday: Turn it Up – Running is a great form of exercise, but
it’s important to mix up your cardio workouts to help prevent
injury and become stronger overall. Grab your friends and try a
cardio-focused class, such as Zumba.
Wednesday: Spruce Up Your Fruit – Working out is key to keeping
fit, but so is maintaining a healthy diet. When shopping for
snacks, make smart choices that taste delicious, such as Dole
Fruit in Jars, which provide five servings of all natural, fresh fruit.
Try pairing with Daisy Cottage Cheese to spruce up your fruit for
a tasty parfait. Simply combine Dole Sliced Peaches, Daisy Low
Fat Cottage Cheese and sliced almonds in a small bowl, then
drizzle with honey and enjoy.
Thursday: Multi-task – Just because you’re catching up on
your favorite TV show doesn’t mean you can’t work out. Clear
some space between the couch and TV so you can watch while
you do push-ups, crunches, jumping jacks and squats. For extra
motivation, leave your fitness tools near the television as a daily
reminder.
Friday: Give Yourself a Star – Gold stars aren’t just for classrooms.
At the end of the week, mark each day that you exercised
with a star on your calendar. Whether you went for a run, hit the
gym or went for a walk with friends, the calendar will be a visual
reminder of how often you’ve been working out, and will encourage
you to keep going.
Remember, setting a long-term goal, such as running a marathon
or dropping two dress sizes, can help keep you motivated over
time, but also remember to celebrate your first mile run or your
first five-pound loss. Keep tackling your new program one week
at a time, and your goals will easily become reality.
www.dole.com
FOCUS of SWFL 2014 29