Eat Healthy and Exercise at Home By: Angela Reichert

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Calories: Stick to Your Magic Number – Calories Do Count / Small errors can add up – Cut calories just enough to lose the weight you want but not so much your body goes into starvation mode and slows down your metabolism. – Know your BMR – the number of calories you need to function at a basic level.

Meals: Eat Every Four Hours, and No Skipping Meals! – It is crucial to maintain stable blood sugar levels to prevent energy crashes and appetite cravings. – Daily diet should consist of three meals and one snack.

Bad Food: No Processed or Junk Foods – Period! – Look at the ingredients list on any packaged food. – How many have you heard of? – How many can you pronounce? – Avoid: fast food, sodas, processed dairy, high-sodium canned or frozen foods, and anything white (white bread, pasta, white rice).

Beat the Bloat: – Sodium Consumption Excess sodium can raise your blood pressure and slow down your metabolism. Excess sodium attracts water causing you to look and feel bloated. Recommended if about 1,000mg per day. – Water Consumption Water aids in every aspect of the body function. – General rule, men should consume 120 ounces of water daily, and women should consume 80 ounces. But you also have to account for: » If you exercise you need to drink extra water to compensate » If the environment is hot or humid drink extra to lower body temperature and replace water lost » Caffeine is a diuretic that can lead to dehydration; drink 8 ounces of extra water for every caffeinated drink.

Get it in Writing: – Keep a food journal to make sure you are sticking to your plan. list what, when, and how much you are eating.

Exercises You Can Do at Home

Bicep Curl Starting position: stand with your feet a shoulder-width apart and your arms at your sides; holding a dumbbell in each hand. Keep your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a second, focusing on squeezing your biceps. Exhale and slowly lower your arms back to the starting position.

Boat Pose Sit on the floor with legs straight out in front of you Raise your legs until they are at a 45-degree angle from your torso. Make a V shape with your body Bring your arms out straight in line with the shoulders to balance yourself.

Crab Walk Lower your body into a supine position, face up and hands out to your sides. Push yourself up into a “crab” position. Your legs should be bent with feet positioned just below your knees. Walk forward and backward in this position for as many “steps” as you can without collapsing.

Bicycle Crunch Lie on your back, knees bent, belly button drawn in tight toward your spine, and the small of your back pressed against the floor. Hands behind your head with your thumbs behind your ears. Exhale as you extend your tight leg out straight. Simultaneously lift your shoulders off the floor, keeping your elbows open, and bring your tight armpit and left knee toward each other. Inhale, then exhale, as you repeat the exercise using the opposite arm and leg. Keep the movement slow and controlled.

Basic Lunge Stand with your feet a hip-width apart, your weight on your heels. Pull your abdominals in, and stand with your shoulders squarely over your hips. Lift your right leg, leading with your heel, and step forward in an elongated stride. As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel with be off the floor. Exhale and press off the ball of your right foot, stepping back into the starting position. Repeat.

Push-up Lie facedown with your lefts straight out behind you and your feet together. Bend your elbows and place your palms on the floor out to the side of your chest. Position your palms so they are directly under your elbows. When your arms are bent, they should form a 90-degree angle. Your neck should be straight, and your eyes should be focused on the floor in front of you. Keep your abs tight. Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. Now, bend your elbows and lower your entire body at once until your upper arms are parallel with the floor. Exhaling, pus back up to the starting position. Repeat.

Cardio Taking a hike with family or friends Riding a bicycle around the neighborhood. Running