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healthy & fitness laps of the week – fruits, veggies & weights

It is week 2 of my laps of the week posts!  Hopefully you will find them helpful!

Healthy Lap of the Week – Eat more fruits and veggies!


This is something that we should all be doing, but sometimes it is easy to forget during the holidays and when we eat out so much.  Aim to eat at least 5 servings of fruits and veggies a day.  A serving is much less than most people assume – one serving = one cup.  Examples of one serving are a small apple, a small banana, 16-20 grapes, 12-15 baby carrots, etc.  I try to eat a piece of fruit and a serving of veggies with every meal.

They both contain essential vitamins, minerals, and lots of fiber which our body needs!  By substituting fruits and/or veggies for other less nutritious, higher calorie snacks you will feel better and it may ultimately result in weight loss.  The fiber will fill you up and keep you satisfied longer than a candy bar.  Choose a small apple and a tablespoon of peanut butter as a snack, instead of that snickers bar!

Fitness Lap of the Week – Lift more weights!


Many women, in particular, are so concerned with burning calories that they forget that lifting weights is extremely important for us in the long run.  It is important to do cardio in order to burn fat and calories, lose weight and to help our bodies feel better, but lifting weights will help boost our metabolism and ultimately allow us to burn more calories and fat while working out.

Lifting weights will help prevent injuries by making our muscles and bones stronger, which will also prevent against osteoperosis as we get older.  It will tone our bodies.  Sure, cardio will make you lose more weight, but lifting weights will provide that definition in your arms.  And, your arms (as Jillian Michaels says) are the one part of your body that almost everyone will see naked at some point, so why wouldn’t you want to make them beautiful, strong and toned?!

Aim to target different parts of your body 3 times per week with weight training.  You will feel yourself getting stronger and more confident in no time!  Check out my weight lifting goals for 2010 here.


One Response

  1. […] change up your routine is to add weight lifting.  I have mentioned the benefits of weight lifting before, and I will say it again.  It is really important to get in a few sessions each week to keep your […]

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