Damon Reio offers tips for moms, moms-to-be and women in general:
• Two or three key supplements: Take a daily whole foods multivitamin made specifically for women and a fish oil or EFA (essential fatty acid) supplement to cover your nutritional bases and to improve health, performance and body composition. Every other supplement is either unnecessary or simply a item that can be replaced with a whole food alternative. Don’t forget your vitamin D3 as well. For these supplements visit HERE.
• Perform three total-body metabolic workouts per week: A metabolic workout consists of a circuit of compound exercises focusing on the upper body, lower body and core and elevates metabolism for up to 38 hours post-workout. These types of routines combine strength training with cardiovascular exercise and can also be done using just your bodyweight. For example, alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit: squats, push-ups, lunges, rows and hip extensions. Perform up to four total rounds for a 20-minute workout you can do anywhere.
• Think fiber when it comes to carbs: Focus on consuming nutrient-dense, high-fiber carbs such as fruits and vegetables every two to four hours. If you must have the other carbs, have them within one to two hours of intensive exercise when your body best tolerates starches and sugars without unwanted fat gain.
• Burn stubborn fat with cardio interval training: Intervals provide greater fat loss and fitness improvements in less time than traditional aerobic exercise. More specifically, high-intensity interval training causes a large release of catecholamines (adrenaline and noradrenalin), which mobilizes stubborn fat deposits. This is another metabolic enhancer which helps you to burn fat even 38 hours after your workout. For example, alternate between 60 seconds of maximum effort and 120 seconds of active recovery. Perform seven total rounds for a 21-minute workout, not including a five-minute warm-up and cool-down.
• Go green to be lean: Consume an unlimited amount of green vegetables such as broccoli, green beans, spinach, dark, leafy lettuce and peppers. Green veggies do not count as carbs or calories in my book and are loaded with vitamins, minerals, fiber, antioxidants and phytochemicals. They also help to curb hunger and keep you full between meals. But avoid corn, peas, carrots, beets and potatoes because they negatively impact your blood sugar and have little nutritional value when compared with the greener alternatives.
• Roll out for longevity: A foam roller is a self-massage tool that will help improve your tissue quality, thus reducing unwanted aches and pain. Most joint pain is a result of scarring and adhesions in the muscles above and below the joint in question. Spend 30 to 60 seconds rolling out sore and tender muscle groups both pre- and post-workout to reduce soreness and accelerate recovery from workouts and daily stress. Get with me on this item or you can also use a tennis ball.
• Find strength in numbers: Studies continue to support that when it comes to achieving lasting weight loss and fully adopting an active lifestyle, social support and accountability remain the X-factor. Flock with friends and co-workers who have the same goals as yourself. You can also get involved in group exercise classes such as our Zumba and Boot Camp programs through St. Pete Boot Camp. In fact, don’t forget to register for the Mother’s Day Boot Camp Extravaganza this Saturday.