We are getting ready to enter the winter months and that seems to be the time where most people gain a little weight. Then they get to spring and realize it’s time to put down the cookie and get on the treadmill.
The Kroc Center in South Bend is working hard to keep you on track when it comes to fitness heading into the holiday season. The best time to get in shape is now, not after winter hibernation.
Health and Fitness Manager Sandy Sampson says it’s important to do cardio exercises, like biking, running or walking three to five times a week. In addition, she says you should be doing strength based exercise two to four times a week. That means lifting free weights, using machines or attending group classes.
It’s not just exercise; you have to eat well as well. Sampson recommends eating lean and clean. That means eating leaner meats. She says you should bake or grill the meat not fry it. On top of that you should be bulking up your meals with lots of vegetables and if you can, leave out the starchy foods.
“As we get older, that risk of heart disease is the number one killer in America. So, to have a risk like that it is important to do the daily maintenance so that it doesn't become a huge health scare as we get older. The same with diabetes, just making sure we are eating the appropriate foods and exercising just to maintain a healthy lifestyle,” adds Sampson.
If you are hesitant to join the gym or start your journey to getting healthy, the Kroc Center is offering a special this next month. They are waving your joiners fee and cutting the price of your first month in half.
For more information you can go to their website , their
Here is a look at what a healthy day of eating looks like. These meals would change if you have allergies or any other issues.
Sampson recommends three meals a day and about three snacks a day. She says you should be eating every 2.5 or 3 hours and you shouldn’t skip any meals. She also says you should stop eating at least two hours before bed.
Breakfast: Egg white omelet with spinach and tomatoes
Snack: Almonds (about 12)
Lunch: Full salad with chicken, feta cheese and some almonds
Dinner: Lean chicken breast, veggies and brown rice