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Summer used to be my favorite time of year. These days it causes me at least some level of anxiety… mainly because it’s more difficult to hide muffin-top in a bikini. I feel a little better knowing, however, that fitness trainers like Nannette Aviles are readily available in the Orange County area to coax people like me into doing something about fitness rather than sitting around being depressed. Aviles, who runs The Wellness Coach Boot Camp in Laguna Niguel, has been a trainer for 33 years and is also a certified clinical nutritionist. She offers the following 10 tips to be followed for at least 30 days for anyone willing to put in just a little effort to tone up for summer.
1. Exercise your heart for 30-45 minutes five days a week. It can be a fast walk, a slow jog, climbing stairs, or riding a bike.
2. Lift weights and resistance train two to three days per week. Join a gym, work out to a weight training video or join The Wellness Coach Boot Camp to help you build lean body mass. “The more muscle you create, the faster your metabolism will burn and the more calories you will metabolize,” says Aviles.
3. Women should eat 18-25 grams of lean protein at each meal; men should eat about 25-30 grams per meal. Good lean protein sources include organic turkey, chicken, tuna, soybeans, and Greek yogurt.
4. Drink at least half your body weight [in ounces] of water per day. If you are not used to drinking a lot of water, start small and begin adding 16 ounces every week until you meet your goal.
5. Eat close to nature – meaning a lot of vegetables and one to two fruits per day. Most vegetables are low in calories and high in nutrients, helping speed up your metabolism and create energy.
6. Turn your veggies into juice. Making eight to 12 ounces of juice daily from vegetables can help relieve joint pain.
7. Get your beauty rest. “Studies have shown that if we do not sleep a minimum of seven to eight hours per night, fat will be stored around the belly,” says Aviles.
8. Eat meals on smaller plates and choose smaller portion sizes.
9. Have a plan. Know what you want to achieve and why, write it down and look at it every day. Make a daily commitment to yourself.
10. Start small and build on it – preferably with a friend or loved one. “In my fitness programs, the most successful clients have an accountability partner,” Aviles says. “Many studies have shown that two people doing a program is better than one.”
