We are thrilled to introduce one of our newest contributors to the Cybex blog, Lindsay Juranek. Lindsay is certified through the National Academy of Sports Medicine, a Certified TRX instructor, group fitness instructor, Dynamax medicine ball trainer, Corrective Exercise Specialist, and Barefoot Training Specialist. In her initial blog, Lindsay talks about a few ways to get your body ready for summer.
Working Towards Your Best Body
Humans are mammals and as mammals can do when its cold, some of us go into hibernation mode. We have a tendency to eat more, find excuses to sit indoors and stay warm, rather than move out from under the covers, trek to the gym and work out. Before we realize it, winter has passed us by and Memorial Day, flip-flops and tank tops are only a couple of weeks away. Yikes! But, before you go into panic mode trying to get your body prepared all in one day, allow me to lay out some helpful tips to get you moving toward your best summer body:
1. Start increasing your water intake:
During the winter months it’s easy to slack on water intake because of the low temperatures and humidity. We don’t feel as thirsty as we would, say, in July. However, that does not mean that your body no longer requires proper hydration. As a matter of fact, the dryness of winter can dehydrate you even more quickly than the heat of a summer day. When the body begins to dehydrate, this can cause you to eat more. Lack of water can also make you feel sluggish, vulnerable to low immunity and impede your body’s ability to remove toxins and metabolize fat. Start summer hydration practices now by slowly increasing your intake a few ounces at a time, with a goal of drinking half of your body weight in ounces. If the plain taste of water is not your thing, add your favorite fruit to give it a fresher flavor.
2. Gradually increase your intensity:
Perhaps you’ve been working out without a real goal or plan in mind. Maybe you’ve wandered aimlessly around the gym doing a few reps here and there, or you’ve done half of an exercise DVD at home. Now is the time to start dialing in your workouts. Start increasing the intensity of movements by adding in high-intensity intervals to your weight or cardio routine. Make your time spent working out more about quality and not quantity.
3. Lift heavier:
Yes ladies, even you! Lean muscle mass is shown to burn calories more efficiently and longer post workout. Weight lifting can also boost your whole-body metabolism, help you rid yourself of those winter blues and move around better. So, toss those three and five pound dumbbells aside in favor of heavier ones, or even considering using the olympic bar! If you are unsure what to do, make sure you consult a local fitness professional to assist you in developing a plan that is both safe and effective.
4. Get your nutrition right:
If you are anything like me, the winter months make us want to pack on the pounds. We like our comfort food the most, and generally have no regard for the amounts we consume. If you want to achieve “suns out, guns out” status, it’s time to start meal prepping and paying attention to what’s going in your mouth. Make it simple: fill half of your plate with greens and split the other half between lean protein and complex carbohydrates. Limit your sugar intake. If you need more guidance, seek out a registered dietician to assist you.
The warmer weather is fast approaching, so use these simple tips to put you on the right track to your healthiest summer body yet!
Lindsay May Juranek received her Bachelor of Science degree in Human Performance and Wellness from Colorado State University, and has applied that knowledge to help clients shed thousands of pounds over her career as a fitness expert and certified personal trainer. Lindsay is certified through the National Academy of Sports Medicine, a Certified TRX instructor, group fitness instructor, Dynamax medicine ball trainer, Corrective Exercise Specialist and Barefoot Training Specialist. Learn more about Lindsay May Juranek and her studio, DT Fitness Group, at www.dtfitnessgroup.com.
NOTE: Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.
A More Effective Workout
When you're working towards your best summer body, it's important to make the most of your time at the gym. Learn how users of the Arc Trainer burn 16% more calories, build more muscle and feel less stress on their joints, leading to a more efficient workout than is possible on other cross trainers.
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