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Fitness Buzz
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July 23, 2009
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Grow A Garden, Shrink Your Waistline!
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 Here we are - knee-deep into summer. And for many of us, that means being "knee-deep" into our gardens. Because while summer is all about relaxing, sunshine, vacation, and fun with friends and family, it's also the perfect time of year to get in touch with your roots - literally!
On my end, I've been hanging out in Park City with my daughters, and working with the team at NextFit (we just launched the Keychain Trainer, a cool MP3 player that lets you workout with me anytime, anywhere!) - and one of my goals this summer, in the midst of all this, is to do a bit of gardening while I'm here.
 This got me thinking: Whether you're growing your very first tomato plant or consider yourself a gardening pro, chances are good that with all that bending, twisting, lifting and pulling, you've noticed that this "hobby" can be a real workout. And, if you're not careful, it can cause some serious aches, pains, and even injuries. But having a green thumb doesn't have to mean having a bad back.
Here are some tips for maximizing the healthy benefits of gardening - both for your workout routine and your diet - while avoiding a gardener's groans ("Ouch, my back!") . . . |
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PILATES: A Gardener's Best Friend!
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When I decided to write about gardening, I knew I had to consult one of my best girlfriends and green-thumb-extraordinaire, Deb, and luckily she was happy to share her expertise. To my surprise and delight, her # 1 tip for healthy gardening involved exercise! Here's what she had to say:
"By FAR my most important gardening tool is (drumroll please)...Pilates. When I really started integrating the core work, balance and body positioning I've learned from Pilates into my gardening, my aches, pains and chiropractic bill fell dramatically. There is almost nothing I do in my garden (bending, shifting, digging, lifting, reaching, yanking, banging) that isn't somewhat challenging physically. I now find myself constantly reassessing my positioning -- abs in and up, pelvis in neutral position, shoulders down, chin in, chest lifted. Since I began gardening a year ago, I've definitely increased my physical strength and conditioning. I'm out there removing tree stumps, excavating and moving hundreds of pounds of soil or shoring-up the falling fence. I love the heavy lifting and now it loves me back!"
If you'd like to put Deb's theory to the test, garden-proof yourself with one of my Pilates DVDs: Peel-Off-The-Pounds Pilates offers three body-slimming routines incorporating cardio, core training, and even some dance moves. And my Fat Burning Pilates workout helps you lengthen, strengthen, and create a solid foundation while melting away your bellyfat.
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Safety First!
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While gardening may not rank with skydiving and surfing as a summer "extreme sport," you should take some basic safety precautions to make sure you're protecting yourself:
- Beat the heat. Treat the gardening experience the same way you would approach a hike in the mountains or a game of beach volleyball. Many of the same rules apply: Lather up with sunscreen, and stay hydrated (and skip the sugary tea - not only will it get your blood sugar bouncing, but it actually makes your body lose more fluid).
- Dress for success. Invest in a good pair of gloves to prevent cuts, injuries, and contaminants. And a wide-brimmed hat is always a wise idea (in addition to a good SPF) to avoid sunburn.
- Mind the knees, please. As we all know, protecting the knees from injury is a major priority when doing any type of physical activity, especially when gardening, because you're constantly resting on the knee area in order to get closer to the soil. If you don't have kneepads, cushion yourself with some folded-up towels. And take extra care when rising and kneeling - brace yourself, move slowly and methodically, and make sure to engage your core.
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| Fresh From the Garden Recipe |
Farmer's Market Chopped Salad 
4 cups Chopped firm salad greens, like Romaine
1/2 cup Chopped jicama
1/2 cup Chopped red pepper
1/2 cup Chopped seeded cucumber
1 Carrot, chopped
2 Scallions, chopped
4 Dried Apricots, chopped into small pieces
2 Cooked skinless, boneless chicken breast halves, cut into small cubes, 1 cup cubed cooked turkey, or 2 to 4 ounces of sliced turkey breast from the deli, chopped
1/4 cup Feta cheese, crumbled (optional)
Creamy Buttermilk Dressing:
4 tablespoons fat-free buttermilk
1/3 cup part-skim ricotta cheese
1 teaspoon Dijon mustard
1/4 teaspoon minced garlic (1/2 of a small clove)
1 tablespoon fresh lemon juice
1 tablespoon fresh chopped chives
Freshly Ground pepper
Mix greens, jicama, bell pepper, cucumber, carrot, scallions, and apricots in a large bowl. Toss with dressing. Fold in chicken. Sprinkle with feta cheese if desired. Serves 2. Bon Appetit!
For more healthy & delicious recipes pick up my book, Feed Muscle Shrink Fat . |
SUPER
SUMMER
SAVINGS!
order now
Save $8.00 Today!
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Take advantage of our SUMMER SAVINGS! Order today and save $8.00 on your order of DVD's, books, vitamins, supplements and audio downloads. $40 minimum is required. Be sure to enter Coupon Code SMRSVG7b at checkout and and click the "APPLY" button to activate your savings.
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Don't miss out! This offer expires July 31, 2009
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HELP SPREAD THE MESSAGE OF HEALTH & WELLNESS...
SHARE THESE SAVINGS WITH A FRIEND!
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