For Challenge #5, the Lehmans andAvaglianos were challenged to hit a number of fitness goals. Both teams did such a great job that they were all declared winners! If you’re looking to continue your get-healthy journey and follow our families’ leads, read on for expert tips:
Never miss another workout again, thanks to these inspiring tips from Tanya Jolliffe, healthy eating expert and community moderator for SparkPeople.com.
1. Forget the Scale. Judge your progress by creating fitness mini-goals: holding a plank for a minute, doing 10 boy-style push-ups, running a mile in 10 minutes. “It puts a purpose behind your routine that energizes,” says Jolliffe.
2. Make It a Date Night. Ditch dinner and drinks with your hubby for an evening of dancing or an afternoon of hiking.
3. Do It First Thing. Checking a workout off your list in the morning could improve your mood, make you more productive at work, inspire you to eat healthier and help you sleep better.
4. Find a Cause. Walk a 5K for an MS charity or do a bikeathon to raise money for cancer research. It’ll strengthen your commitment to exercise, says Jolliffe.
Eat to Win
Reaping results from your fitness regime requires paying close attention to your hand-to-mouth action.
Hold back on extra helpings. “A lot of people believe they can eat more if they exercise,” says Elizabeth Fassberg, the Avaglianos’ nutritionist. “But exercise is not a free pass to overindulge at meals.”
Practice portion control. “Vacations and holidays don’t mean you have to put on weight. I told the Avaglianos they could taste everything while they were in Italy–just don’t finish it,” says Elizabeth. And if you have one big meal, make sure your others incorporate extra fruits and vegetables.”
Pump up the protein. “I encouraged the Lehmans to include protein, such as lean meats, dairy and beans, in all meals and snacks,” says Stephanie Karpinske, the Lehmans’ nutritionist. It helps repair the body, especially muscle tissue, after intense workouts. “Protein also helps fight hunger, may reduce carb cravings and has fewer calories than fat,” explains Stephanie.
How do you stay motivated? Share your tips in the comments below.
This week, Peggy invited you to get healthy, too. She never expected to be chosen for the Healthy Family Challenge, but now that she is, she and her family have changed their eating habits, started exercising and lost weight.
You can do the same at home. Throughout the challenge, we’ve given you many ways to challenge yourself and eat better, drink more water, exercise and get more sleep. You can also use the tips from Elizabeth and Stephanie, our fabulous nutritionists.
If you haven’t been, check out the links and make a few small changes. You’ll see results soon–and be on your way to a happier, healthier life.
What motivated you to get healthy? Share in the comments below.
This week, our Healthy Family Challenge nutritionists. Elizabeth and Stephanie, have shared a lot of advice for making healthier food choices on the go. This is so important when it comes to losing weight. You’re never going to eat every meal at home, so you need to choose better options when you’re grabbing a quick bite.
Often, we end up at fast food places. And while those menus include lots of calorie-laden choices, there are also better-for-you options. See what they are:
What’s your favorite healthy fast food meal? Share in the comments below.
We’re so excited! The Better Show recently spotlighted Family Circle‘s Healthy Family Challenge. Lynya Floyd, Family Circle‘s health director, spoke with Better Show hosts Audra and JD about the 6-month challenge to get two families eating better and exercising together. Watch this video to see them talk about easy tricks to get your family up and moving: Lynya Floyd talks Healthy Family Challenge on The Better Show.
Plus, Better Show correspondent Lesly Nagy caught up with one of the Challenge Families, the Avaglianos from Egg Harbor City, New Jersey, to disucss what it’s been like to get fit as a family! Watch this video to see what they had to say about their experience participating in the Healthy Family Challenge so far: The Avaglianos on The Better Show.
In her post today, Tiffany noted that strength training is just as important as cardio when it comes to losing weight and getting in shape. The reason? As your muscles recover, you’ll continue to burn calories.
For best results, follow Tiffany’s lead and do both strength training and cardio in every workout. Here’s how to squeeze in five easy strengthening moves in just 10 minutes.
What’s your favorite strength/cardio combo? Share in the comments below.