October 27, 2020

Manuela’s Slim Down Tips

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Use the right “fuel” to keep your body energised!

  • Use the right “fuel” to keep your body energised!
  • Don’t skip meals, cut the starchy carbs and have plenty of fruits and vegetables.
  • Don’t wait to be thirsty to drink plenty of water.
  • Avoid adding salt or sugar.
  • Eat smaller portions more often to increase your metabolism and keep your level of energy high.
  • Breakfast – Skip the toast, muffins or pancakes and make your own oatmeal with low fat milk; for better taste add raisins, papaya, cinnamon and occasionally banana or dates. Have 2-4 egg whites boiled or omelette and use black pepper and dill for taste instead of salt.
  • Lunch and dinner – A great low-carb option is a salad or veggies with lean meat, like chicken or turkey breast alternating with lean fish like tilapia or sole. While making a  salad use spinach instead of lettuce and add any veggies like peppers, tomatoes, scallions, cabbage. Instead of creamy dressings, use a tea spoon of extra virgin olive oil and balsamic vinegar. Opt for good starchy carbs like a medium baked potato or small sweet potato, low fat pita bread or a cup of brown rice. Other veggies with great nutritional value are broccoli, green beans, zucchini. As daily snacks, have an apple and a grapefruit.

Choose workouts that are fun, target multiple muscle groups and keep your mind focused, you will get more out of it!

WORKOUT BREAKDOWN:

  • 5 total body exercises for busy people!
  • 10 squat jumps
  • 10 triceps dips using the pool bars
  • 5 front bicycles / 5 reverse bicycles
  • 10 side lunges with one foot elevated / switch sides
  • 5 push ups with one hand elevated / switch sides

SQUAT JUMP: Works gluteal muscles, quadriceps, hamstrings, calves; from a standing position squat by lowering your tights parallel with the floor then jump forward while you come up; beginners: squat and step forward alternating legs; if you jump have your knees soft on landing.

TRICEPS DIPS: Works triceps; place your hands on an elevated object like a step, dip station or coffee table; lower your body keeping the elbows parallel and close behind your body; beginners can bend their knees or keep legs extended; advanced can lift one foot of the floor.

STANDING BICYCLES: Works abdominals; hold your hands on the sides of a dip station or roman chair and lift your feet of the ground; move both legs in the air as if you were cycling than reverse the movement; beginners can rest their feet on the ground when needed. If you’re at home perform this exercise from a seating position leaning back slightly.

SIDE LUNGES WITH ONE FOOT ELEVATED: Works gluteal muscles, hamstrings, quads and inner tights; standing feet hip width apart, step to the side with one leg placing the foot on a step; lower your body straight towards the ground while bending the knee of the elevated leg and keeping the other leg extended; beginners perform the exercise with both feet on the floor.

PUSH UP WITH ONE HAND ELEVATED: Works chest muscles, front part of the shoulder triceps and core; from a plank position place one hand on a step and lower yourself bringing the chest parallel to the ground; exhale, push yourself back up to starting position; beginners can perform the movement on their knees with both hands on the floor or one hand on a step.

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