Total Body Reboot
PART 2 MAKE YOUR WORKOUT WORK FOR YOU continued...
9. PLIÉ SQUATS
START: Stand with feet double shoulder-width apart, toes pointed out on the
diagonal, hands on hips. MOVE: Keeping your back straight, bend your knees (if
they’re not moving over your toes, turn your toes in a bit) and squat toward
the floor. When thighs are parallel to the floor, stand back up to the start
and squeeze your glutes.
10. MODIFIED PUSH-UPS
START: Lie facedown and place hands on floor just outside your shoulders.
Bend your knees and cross your feet behind your thighs. MOVE: Keeping your abs
tight, press your body up until your arms are straight (your weight should be
distributed between your hands and knees). Slowly lower almost to the floor,
then press back up right away into the next push-up.
START: Lie on the floor facedown and line up your elbows underneath
shoulders, placing forearms straight out in front of you. MOVE: Keeping abs
tight, lift your torso and hips off the floor. Head, hips, and legs should all
be in one line. Keep breathing as you hold the move.
12. BICYCLE CRUNCHES
START: Lie on your back with legs bent and elevated above your hips. Place
fingertips behind ears to support your head and neck, then lift chin off chest.
MOVE: Alternately bring one knee toward your head while extending opposite leg
away. Simultaneously lift opposite shoulder and elbow to meet the knee across
your body. Keep elbows pointing out, and remember to breathe.
PART 3 EAT TO STAY SLIM (EVEN WHEN YOU CAN’T GET TO THE GYM)
TIRED OF WHAT some diets put us through—counting peanuts,
measuring tofu, or feeling exhausted at the end of the day—we called Bob
Seebohar, MS, RD, a certified specialist in sports dietetics and sports
dietitian for the U.S. Olympic Committee, to see if there was a better way to
eat to get the body that you want. He said eating right and feeling your best
are all about seeing the big picture—which happens to look like a target. His
Fuel Target system is an easy way to get all the nutrients you need while
avoiding useless extra calories. The result: You’re more focused and efficient
during the day, you lose weight without being hungry, you have more energy to
get to the gym, and you can give your all to your workout and whatever other
important things you’re doing afterward. “I use this with everyone from
teenagers to people who are 65-plus, and it’s so simple that it works for all
of them,” says Seebohar.
Here’s how the target works:
Ring 1, the bull’s-eye, contains lean protein and healthy fats (salmon,
tofu, chicken, eggs, walnuts, olive oil).
Ring 2 is made up of whole fruits and vegetables (watermelon, bananas,
pomegranates, oranges, broccoli, kale, spinach, arugula, beets, and more).