Fitness and Nutrition

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Exercise:

You don't need fancy equipment or a gym membership to get a good workout.  Crank up your favorite music and do Mr. Perazzo's Sports Conditioning workout.  No equipment is needed for the workout.

 

Workout:

With just a 2-3 second transition break between exercises do 20 repetitions of the following exercises or as many reps as you can.  Customize your workout:  Choose as many or as few of the moves as you like, you can do more or less repetitions.  Repeat your favorite moves or add your own.  This is a full body workout.  Never continue to workout if you feel dizzy or light headed.  Your goal is to progress gradually and increase your repetitions as time goes on.

 

Jumping Jacks

Squats

Pushups

Mountain Climbers

Plank - (30-60 seconds)

Crunches

In and Outs

Mason Twists

Jump Squats

Lunges

Arm Circles

Burpees - Advanced exercise (Start with 5 reps and build up).

Cool down- Various stretches.

 

Jumping rope is a great form of cardiovascular exercise.  Remember to eat healthy to support your activity and give your body the fuel it needs for exercise. Make nutrition and fitness a way of life and have fun with it.  Running Sprints, Boxing, Dancing, Yoga, Jogging, Biking, Skating, and Swimming are all excellent.  Variety is the key to strengthening and developing a variety of muscles.  Try something new and have fun!

 

 

Super Foods List: Incorporate as much of these as you can:

Plain Oatmeal, eggs, egg whites, plain yogurt with fresh fruit, or unsalted nuts.  Add chia seeds, or flax seeds.

Fruits- Bananas, Apples, Oranges, Blue Berries, Strawberries, Grapes, Pineapples, Mangos, Kiwi, Papaya, etc.

Vegetables- Broccoli, Spinach, Kale, Tomatoes, Peppers, carrots, Onions, Cauliflower, Beets, Sweet potatos, Celery, Brussel Sprouts, Arugula and other greens.

Lean Proteins- Fish, Chicken, Turkey, Eggs, Beef.

 

Super Fit Athletes eat to perform, they eat foods that are packed with beneficial vitamins, minerals, and other nutrients.  They don't consume empty calories- calories with no nutritional value.  An example of this would be soda, which is loaded with sugar, food coloring, caffeine, and other chemicals.  Soda contains no vitamins and no minerals.  Elite athletes do not drink soda, if they do it's very rare.  If you eat healthy foods you can actually eat a lot.

 

Foods to limit / Small Portions-  Pasta, Bread, Rice, Cereal, and Potatoes.  Don't avoid these foods completely, your body needs them.  Just ensure that you eat them in small portions.  When it comes to complex carbs, Sweet Potatoes/Yams are loaded with nutrients, fiber, and are the best choice.  Of course a slice of whole wheat toast is better than a large piece of Italian bread or a roll that is the size of a football.  Once again portion control is key here.

Foods to avoid- Soda, Candy, Cake, Cookies, Chips, Donuts.  Of course you can enjoy these treats once in a while, just don't consume them regularly.

 

There is no better time to start your Health and Fitness Journey than right now.  Don't wait until Monday, the start of the month, or the new year.  Remember it's never too late to start and  "A journey of a thousand miles begins with a single step".  Start today, I am and will always be in your corner.  

                                                          Mr. Perazzo