‘Tis the season, ladies (however, arguably men also experience “bikini panic”). What amuses me most about this phrase is the perfect word choice of “panic.” Suddenly, we are hyper-aware of our paleness, our jiggly bits, our six-pack-less-ness; and we are struck by a paradoxical desire to both go to the beach and enjoy the beautiful weather, and also to never wear a bathing suit in public. So what is there left to do but panic and stop eating?
Please do not stop eating. Please do not panic. At this point you are probably expecting me to launch into an exhaustive account of how to adjust your workout and nutrition program to lose ten pounds in a month… Well, I’m not going to do that. I’m a maverick. Can you lose 10 pounds in a month? Sure. Can you just as easily gain it all back in two weeks? Absolutely. I’m not trying to be a Debbie Downer here, perhaps more of a Realistic Regina. Unless you make consistent healthy choices all year round, the bikini panic is useless and an unnecessary stressor; your jiggly bits will return to jiggly, your pale bits will burn, and your seasonal-six-pack will once again retreat under a layer of belly fat. Instead, make a choice to look and feel good all year round.
There is no need to panic if you stay regular with your workouts and nutrition choices. I really cannot say this enough: consistency is key! Consistency will help you maintain your mental and physical well-being throughout the entire year. If you are consistent with your exercise and nutrition program and you’re still experiencing bathing suit panic, here is my advice: calm down. We all feel self-conscious in a bathing suit; even those people who you perceive to have a “better body” than you are checking themselves out in the mirror, wondering if their suit gives them a “muffin top.” It’s human nature to be self-critical. Get over it and enjoy yourself.
Let go of the panic, and choose consistency and confidence instead. Allow yourself to have fun this summer, jiggly bits and all.
DID YOU KNOW?
That a lack of vitamin D and calcium in your diet can increase your chances of developing stress fractures to your feet and legs. Drink some milk!
Jennifer's Gems
What we’re eating:
Beans: Low in fat and are a good source of protein and fiber. They may also have protective effects against heart disease and breast cancer as well as playing a role in stabilizing female hormones.
Tomatoes: Tomatoes have lots of lycopene, which provides protection against prostate cancer in men and breast cancer in women. Tomatoes also have antioxidants that help women fend off heart disease.
Berries: Berries contain anthocyans, which are believed to play a role in cell repair and play a role in decreasing the risk of several cancers. They are also high in folic acid and vitamin C.
Fitness Q & A
Q:
How do I get the most out of my cardio workouts?
A:
Great question! Cardio can definitely be monotonous. First and foremost, try interval training. Instead of just running at a steady pace for however many minutes, alternate between running at a fast pace for 2 minutes and walking for 2 minutes. This will accelerate your heart rate and then bring it back down, working your body both anaerobically and aerobically. It’s proven that interval training burns more calories than regular endurance training.
Another way to make your cardio more effective is to track your heart rate. To figure out your proper training heart rate, first subtract your age from 220. This will give you your max heart rate; your heart rate should never get this high during your workout. Take your max heart rate and find the 70%-85% range, and this is where your heart rate should fall during your workout. The easiest way to take your own heart rate is to find your pulse (best place is on your neck) and count the heart beats for 10 seconds. Take the number of beats and multiply by 6, and the total is your heart rate. Quick tip: if you’re having trouble breathing or talking, your heart rate is too high!
If you have read this far, we are going to reward you for your diligence. We are offering 30% off on the total cost of our 5am and 6am boot camp on mon/wed/fri. Email today and mention this offer, and we will honor this discounted rate. *offer only applicable to 5am and 6am m/w/f boot camp.*
Member of the Month
Congratulations to Latrice White!
Latrice is so optimistic about training, always did her homework and kept up wither food journal. The most amazing thing about Latrice’s training, though, are the great results she has seen. Latrice has lost a whopping 10 inches, 7 lbs, and 3.5 percent body fat in just a little over a month. Not only that, her fitness level has improved; she’s running a faster mile and has improved her overall strength. Congratulations, Latrice, and keep up the great work!
Recipe of the Month
Cous Cous and Fruit Salad
Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat.
INGREDIENTS
2 tablespoon extra-virgin olive oil 2 tablespoon orange juice 1 tablespoon cider vinegar 2 teaspoons finely chopped shallots 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 cups cooked whole-wheat couscous 1 cup chopped nectarine 1 cup mixed fresh berries, such as blueberries and raspberries 2 tablespoon toasted sliced almonds, (see Tip)
COOKING DIRECTIONS
Step 1
Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
RECIPE TIPS
Tip: To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Upcoming Events
Ladies Night!
Ladies’ Night at Muvico on May 28th! Fredericksburg Fitness will be offering great prizes.
Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat.