Get Fit: Tips of the Week | NevadaAppeal.com

Get Fit: Tips of the Week

• Push-ups: Golden exercise

A push-up is a great start in our quest to be fit. There are no secrets about a push-up, they just take good old-fashioned hard work, but the hard work pays off quickly. You need just a few minutes a day and you are going to see amazing results.

As far as I’m concerned, there is no better and faster way of getting fit than doing push-ups. So our challenge to you is this week every morning and every night do three sets of 12 push-ups, and in one week you will see the difference.

How the push-up pays off:

• Works your cardiovascular system and your muscular strength and endurance

• Promotes balance, stability and overall better posture

• Improves range of motion

Let’s do push-ups: You can do a push-up at any age and gender.

• Shoulders are directly over your wrists, elbows must be fully extended at the start and end of a push-up.

• Toes on floor; legs, hips and back straight

• Slightly tuck in your hips and force your core to do the work

• Don’t allow your back to arch and sag

• Make sure you are using full range of motion by bringing your chest to the floor (have someone put their fist under your chest to make sure you are going down far enough)

If you are new to exercise and/or push-ups start with your knees down, but still focus on full range of motion

Here’s a few variations that can spice up your sets:

• Tricep push-ups: Bring your hands in closer, keep your elbows tight to your sides

• Clap push-ups: Push off the ground with enough force to clap your hands underneath you and get your hands back to start position

• Walking push-ups: Step your right hand and right leg forward in push-up position, do a push-up and then repeat with your left hand and leg.

• Weighted push-ups: Put your hand bag or weighted bag on the middle of your back.

Regularly performing push-ups gives you almost perfect lean and very healthy look. Let’s get fit together.

• Submitted by Nikki Warren, owner of Kaia F.I.T, kaiafit.com.

“We are what we eat”

Well, we are into week one and it is probably the most difficult – no white stuff.

No sugar, no flour, no white rice, no white pasta. If it is soft and white, it’s better you sleep on it than eat it. Simple carbs are processed foods loaded with salt and sugar, which releases too quickly into our bodies, causing sugar highs and then crashes. Simple carbs tend to leave us feeling hungry, so we eat more.

Complex carbs are comprised of starch and fiber and release gradually, providing a steady source of energy. They make us feel full and satisfied and are easily broken down to release their energy.

Not only will we begin to feel better, have more energy, and think clearer, but we will begin to lose weight.

Sugar is the devil and lurks in a lot of foods. Be label conscious, and start to remove foods high in sugar from your diet.

Stay away from hydrogenated oils, saturated fat, high fructose corn syrup, and high-fat content foods.

Concentrate on whole foods. Anything that is fresh and in its original state. Fresh fruit, vegetables, beans, nuts, seeds, lean meat, chicken and fish. Drink plenty of water.

If it doesn’t rot, don’t eat it.

Stay away from: processed foods, soft processed cheeses, breads, soda, juice, alcohol and anything else that resembles cardboard, paper or fake plastic food.

You will start to see results and feel amazing! I guarantee it.

– Submitted by Jeanne Whited, personal chef and food coach and owner of The Wild Bean.

1 lb. extra firm tofu, drained, or a lean protein

1/2 cup corn

4 tomatoes

1 cup black beans

3 tbsp. olive oil

1 1/2 tsp. cayenne pepper

1 1/2 tsp. chipotle pepper

1/2 tsp. cumin

1/2 tsp. salt

1 bell pepper, sliced

1 small onion, sliced

1 head of romaine lettuce, washed and chopped

1 cup guacamole

Salsa (optional)

• Pat the block of tofu dry and then cut into five equal slices.

• Heat two tablespoonfuls of oil in a saute pan over medium heat, add the tofu slices and cook until it becomes golden brown on one side, about 8 to 10 minutes.

• Before flipping the tofu, sprinkle 1/2 teaspoon cayenne, 1/2 teaspoon chipotle, 1/4 teaspoon cumin and 1/4 teaspoon salt over the uncooked side, then flip. Cook for 8 to 10 minutes, and then repeat the step with the spices and salt. Remove from heat and then slice each piece into 1/2-inch strips.

• Add the remaining tablespoonful of oil to the pan and saute the onion and bell pepper until just soft, add the remaining 1/2 teaspoon cayenne and chipotle, then remove from heat.

• Distribute the lettuce onto four plates, add one fourth of the onions and peppers to each, add one fourth of the spicy tofu slices, and top with one-quarter cup guacamole.

• Add salsa, if desired, and serve.

Makes 4 servings