health blog

Body Prep for Spring Break (and right through Summer)

Inevitably, warmer weather means less clothing. Get ready for seasonal fun by fine tuning your eating and fitness plans during these last weeks of winter. Get your body ready for Spring Break, and carry on with this plan throughout the warm months. You will feel better, have more energy, and are likely to find your clothes fitting better.

 Fitness: You may need to work up to this gradually, but your goal should be:

  • 30-40 minutes of cardio activity, 5 x per week, and
  • 15-45 minutes of strength training, 2-3 x per week

If you can’t get to the gym because of time or travel, you still don’t have an excuse! There is almost no place in the world that you will be unable to find a place to walk, either inside or outside. Walking briskly counts as cardio activity. Stairs are also generally available and remain a fitness challenge for even veteran exercisers. Obviously, biking, hiking, rowing, paddling, swimming, dancing and running will also increase your cardiac fitness and your metabolism if they are available to you.

Also, remember that you are never without weights for strength training, even if there is no obvious weight room or gym available. Your body weight is an excellent workout tool! Set up a bedroom or living room circuit where at different stations you hold planks, do sit-ups, push-ups, or crab walks. A plastic resistance band is an easy-to-pack item that will increase your workout intensity. You can use it on arms and legs. Squats are space efficient exercises that do not require any equipment other than your body. If you are not ready for a full squat yet, start preparing your body by sitting lightly on a chair and raising your buttocks off the seat with the strength of your bent legs. There really are no excuses, beyond serious injury, for not beginning and continuing an exercise plan.

Healthy Eating: The other component to improved health and vitality that will help make you ready for spring is a conscious plan for eating. Stop overwhelming your body with convenient, but mindlessly consumed, carbs and sugars. You will have an improved and sustained energy level if you choose lean proteins and vegetables that are low on the glycemic index (see attached list). Delicious vegetables become available at this time of year. Plan your eating day. Try to stick with this basic plan even when enjoying warm weather travel.

  • Breakfast: Put an emphasis on protein (with 20-40 grams) to make sure that you have enough energy to get through to lunch time without a desire for convenient (but nutritionally pointless) sugary snacks. It also the perfect time of day to have some complex carbohydrates like oatmeal, skim milk, unsweetened Greek yogurt or fruit with some healthy fats like nuts. Montana Macro•Balance™ breakfasts like the oatmeal varieties or cereal are a sound choice. Eggs are also a good option.
  • Lunch: Keep it lean and green. Have 5-8 oz. of a lean protein (see attached list) and a serving of vegetables. A green salad stocked with low glycemic index vegetables and topped with a protein is an excellent choice.
  • Dinner: Much the same as lunch. Lean and green is your goal.
  • Snacks: Low glycemic veggies are a great snack. If you need a protein boost, try a Montana Macro•Balance™ bar. Your taste buds will think that you are having a candy bar, but your body will benefit from the protein, and you will not experience the inevitable sugar crash.
  • Cocktails: part of warm weather fun for a number of people. Think refreshing… Stick with clear liquids like vodka and tequila, mixed with club soda and a twist of lime or lemon.
  • Fruit: One or two servings per day. It can be useful to satisfy a sweet craving but too much fruit can also overwhelm your body with sugar.

 Recommended Lean Proteins

Fish: White fish, tuna, salmon

Seafood: Clams, crab, crawfish, lobster, mussels, oysters, scallops, scampi, shrimp, squid

Beef: Flank Steak, ground beef (extra lean), LEAN roast, round, tenderloin

Poultry: Chicken (skinless), eggs, turkey

Pork: tenderloin

OTHER: Bison, lamb loin, plain tofu

Vegetables Low on the Glycemic Index

Alfalfa Sprouts

Asparagus

Bean sprouts

Bell peppers

Broccoli

Cabbage

Chicory lettuce

Cucumber

Cauliflower

Celery

Collards

Fennel

Green onion

Jicama

Kale

Kohlrabi

Mushrooms

Okra

Onions

Hot peppers

Radish

Rhubarb

Spinach

Swiss chard

Turnip

Zucchini and yellow squash

Green beans

Brussel sprouts

Eggplant

Hearts of palm

Tomatoes

Rate this item
(0 votes)
Montana Macro-Balance

Montana Macro-Balance

Jeanne Montana has been in the fitness and weight loss consultation industry for over 20 years. She has helped thousands of people get fit and experience physical and emotional transformations. As a certified sports nutrition specialist and the owner of her own weight loss manager business, Jeanne's goal is to help create healthy and strong initiatives for your body mind and soul.

Leave a comment

About Us

jeanne montanaThe guidelines of the Montana Macro-Balance plan educate individuals and families about healthy choices and nutritional options to better their well-being. Montana Macro-Balance is an option "on-the-go."  The ultimate goal is to incorporate wholesome, nutrient dense foods into your daily meal plan. Nutritionally balanced meals starting from breakfast through dinner is a necessity.

Contact Us

Naples, Florida
773 428-2121
JMontanaFitness@gmail.com