Goal 1: Eat Healthier
SNACK ATTACK. First, the good news: Snacking is not unhealthy. It can help sustain you through a gruelling day at work, as it helps keep your metabolism and energy levels up. Wanting to snack at 4pm in the afternoon maybe a signal that your blood sugar levels are low. While that doesn't mean you now have a legit excuse to polish off a huge bag of chips at 4pm, simply having an apple is probably not going to cut it either. Here are some ways to snack the right way.
Your eating personality: "I really need to eat something the moment I leave my office"
Tips: It's okay to grab a deep-fried curry puff before dinner. Just try to cut back on your dinner portions so you stick to your total reccommended calories for the day. Baked puffs aren't too bad either.
Your eating personality: "I love snacking while watching TV"
Tips: Absent-minded eating means you're likely to consume a lot more than you need. Pour out just one portion of whatever you're having and keep the rest.
Your eating personality: "I get cravings whenever I'm stressed"
Tips: There's a reason why you crave carbs when stressed - they help release a hormone that calms you down. But this is a temporary fix. Take a walk around the office block to get your mind off work for awhile.
Energy booster (150 calories)
- Chocolate milk
Chocolatey, creamy and satisfying. Opt for low-fat or soy version.
- Prosciutto and melon
Satisfy your salt and sugar cravings. Serve five thin slices of prosciutto on top of one cup of dice honeydew.
- Granola and almonds
Mix 3 tbsp. of lowfat granola with 1 tbsp. of dried, sweeten cocomut and 1 tbsp of slivered almonds.
- Maple yoghurt
Grab a small cup of non-fat plain yoghurt from your nearest convenience store. Mix it in with 2 tbsp of fresh or thawed frozen blueberries and 1 tbsp of maple syrup.
Goal 2: Get Shapelier
TONE UP YOUR ARMS. One of the top concerns of women around the world is also one of the easiest parts of the body to tone up. Dumbbells are essential fitness gear for this, and take up amost no place in your house. When you're doing each of the moves, make sure you do each movement slowly to get maximum toning effect.
The Power Curl
Stand with your feet slightly wider than hip-width apart, with your arms by your side. Curl your left arm and bring the weight just under your armpit. As you're doing this extend your right arm to shoulder-heigth. Switch sides to complete one rep.
The Bowling Throw
Stand with your left foot in front of the right, with a weight in each hand. Rest your left hand in front of your left thigh, then extend your right arm behind you, palm down. Curl your right arm forward as if throwing a bowling ball. Lower your arm. Switch sides to complete one rep.
The Double Pull
Stand with your left foot in front of the right and arms at the side of your body. Hold a weight in each hand, with palms facing inwards. Squeeze your shoulder blades together as you bend your elbows to lift the weights up to your chest-level.
The Victory Sign
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms placed at the side of your body, Your palms should face inwards. Extend both arms and bring then up to shoulder-height. Then turn your palms to face up and extend your arms until they form a V sign.
Week 1: Do 3 sets of 10 reps for each pose. Rest for 10s between each set.
Week 2: Do 3 sets of 15 reps for each pose. Rest for 10s between each set.
Week3: Do 3 sets of 20 reps for each pose. Rest for 10s between each set.
Week 4: Do 3 sets of 25 reps for each pose. Rest for 10s between each set.
Goal 3: Become fitter
GET A RUNNING BUDDY. It may seem tough to keep up a regular running routine but just remember that it's only getting started that's difficult. There's no better way to get motivated than with the help of a running buddy. Agree to meet up twice a week and cheer each other on when the going gets tough.
Running Newbie
Aim: Take part in a 10km-run
Week 1:
day 1 - Jog for 25 mins then walk for 5 mins at a slightly slower pace.
day 2 - Do 35 mins of a cardio workout (swim/bike/run) of your choice.
Week 2:
day 1 - Jog for 25 mins and increase your walk to 10 mins.
day 2 - Do 35 mins cardio workout of your choice.
Week 3:
day 1 - Jog for 30 mins and walk for 10 mins.
day 2 - Do 40 mins cardio workout of your choice.
Week 4:
day 1 - Run for 30 mins and walk for 10 mins.
day 2 - Do 40 mins cardio working of your choice.
Running Addict
Aim: Complete a half-marathon
Week 1:
day 1 - Run for 35 mins at an easy pace. Remember to pull in your abs tight and align your shoulders, hips and ankles.
day 2 - Do 40 mins of a cardio workout of your choice.
Week 2:
day 1 - Run for 40 mins at an easy pace.
day 2 - Do 40 mins cardio workout of your choice.
Week 3:
day 1 - Jog for 40 mins at a faster pace.
day 2 - Do 45 mins cardio workout of your choice.
Week 4:
day 1 - Run for 40 mins t an easy pace.
day 2 - Do 45 mins cardio working of your choice.
Running Fiend
Aim: Conquer a full marathon
Week 1:
day 1 - Run for 40 mins at an easy pace. An easy pace means that you're running at 60% - 70% of your maximum heart rate.
day 2 - Do 50 mins of a cardio workout of your choice.
Week 2:
day 1 - Run for 45 mins at an easy pace.
day 2 - Do 50 mins cardio workout of your choice.
Week 3:
day 1 - Jog for 45 mins at a faster pace (70% - 80% of your maximum heart rate).
day 2 - Do 60 mins cardio workout of your choice.
Week 4:
day 1 - Run for 50 mins t an easy pace.
day 2 - Do 60 mins cardio working of your choice.
Your maximum heart rate is 220 - your age. So when your heart is working at 60%, it means it should be beating at : 60(220-your age/100)/minute.
