Three simple rules

The food and drug administration recommends that we eat 5-9 servings of fruits and vegetables a day(different for each person).  In addition to fruits and vegetables, a healthy diet also includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.

The average American eats far fewer fruits and vegetables than they should.  Many even go as far as counting french fries as a serving of veggies!  It's really quite simple...it all comes down to making the right choices and sticking with it. 
 
Follow these three simple rules
1. Eat out less: to avoid temptation, so you know what you are eating, to avoid fried foods, and to save money
2. Fill your fridge and pantry with healthy foods and don't buy junk food: if it's not in your house you won't eat it
3. With each meal, make half of your plate fruit and/or veggies. 
 
Check out this website to determine how many fruits and veggies you need each day: http://www.fruitsandveggiesmatter.gov/

More Exercises

The reverse lunge - keep knees at 90 degrees, keep posture, and keep your front heel on the ground.

Band shoulder raises: keep arms straight, lift with your shoulders and not your hands/wrists, don't sway backwards.

Seated row w/band: keep posture straight, use back muscles to pull & not your forearms or wrists, if you need it to be more difficult wrap the band around your feet twice and hold each rep for 5 seconds.

TRX Suspension System row: rules = don't let the system go lax, don't see-saw, use your body and don't bounce; with this kind of row focus on using your upper back muscles to pull your body weight up; put feet closer to make it more difficult.

Beautiful Weather Encourages Healthy Living

This has been one of the more beautiful spring seasons I've experienced in Springfield.  I have enjoyed getting outside to run or do outdoor workouts at the park.  Recently I did a workout of slow to moderate intensity running with body weight exercises-with only the use of a park bench.  It was a great workout and made me pretty sore :) 

If you are wanting to get out and enjoy the sunshine and workout at the same time try this simple workout:

• Walk or jog 0.5 to 1 mile for a warm up.

1. Find a park bench and do 10-15 pushups with your hands on the bench
2. Do 10-20 squats (remember to keep your heels on the ground and your back straight)
3. Hold a plank on your hands and toes for 20-60 seconds
4. walk or run for 1/2 mile at a moderate to quick pace

• Repeat 1 through 4 two more times with a total of 3 sets for all four exercises.
• Cool down for 1/2 mile to 1 mile.  (If you are in pretty good shape then make your warm up 1 1/2 miles and your coold down 2 miles-that way you add more mileage-the total running being 5 miles)
• Stretch upper body, core, and lower body for 10 minutes.

Mixing your cardiovascular training with strength training the most effective way to lose weight and improve your fitness levels.  In doing this you will be challenging your cardiovascular fitness, your muscular strength, muscular endurance, and you will boost your metabolism (burn more total calories in a day)!