Cara's
Week in the Gym
I believe you can never do
enough Cardio! I have found
the best way to stay
committed to my 5-6 Cardio
workouts per week is to keep
variety in my program. I
change it up between
running, stair-step,
treadmill, High Impact and
Cardio-Kick-boxing aerobic
classes. Everyone’s body
responds differently and may
not need the same program,
but this is what works for
me!
CKS
Diet/Weight loss Tips:
-
Creating a diet that
becomes part of your
lifestyle is most
important. Crash
dieting, weight loss
pills/drinks and fad
diets are SHORT-TERM
fixes. A healthy eating
lifestyle takes
commitment, dedication,
patience and planning.
-
Set realistic short and
long term goals—give
yourself cheat
meals/foods as
necessary.
-
I firmly believe in an
“energy balance”
approach to life. The
easiest way to lose size
as well as fat is to
consume less calories
than I burn. There are
simple ways to track
your caloric intake.
-
Drink a gallon of water
per day, avoid soda
(yes, even one of my all
time favorites…..DIET
COKE). Your body reacts
and treats all sugars
(natural and synthetic)
the same. Consuming
Aspartame and other
Nutra Sweet-like
products still forces
your body to release
insulin and store fat.
-
I start every day off
with breakfast,
preferably oat meal. Oat
Meal is satisfying,
filling and a great
high-fiber way to start
your day!
Prepare your meals and
store in containers that
are portioned
appropriately.
-
Try to eat 3 medium size
meals with two small
snacks per day.
-
Avoid foods that are
processed, fried, and
contain trans-fat.
-
Use Spay Olive Oil and
non-stick pans to cook
chicken, vegetables and
potatoes rather than
butter and oil that
contain saturated fats.
-
I use cayenne/red
pepper, garlic, and
ground pepper to add
flavor and avoid the
need to use salt.
-
Don’t let a weak
day/moment get you down,
we all fall off the
wagon occasionally : )
-
No matter how much you
go to the gym, DON’T
forget one important
rule: Diet is 80% of
your results!!
CKS
Supplements
(supplementstogo.com)
-
Optimum
Nutrition's
Opti-Women
Multivitamin
-
MAS Myoplex Light
Protein Powder
-
Met-RX and EAS
Protein Bars
-
Variety
of NOW Foods products
(Vitamin C, Vitamin E,
Flax Oil, Lecithin, and
Kelp)
-
Gamma-O
(Gamma Oryzanol)
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