Martina: Spring Fitness Tips

Think smoothies, salads and farmers' markets

By: Martina Navratilova | Source: AARP.org |

Did someone say “bathing suit season”? Your first thought might be to run for cover--better yet, a cover-up. But wait: It's not too late to get fit for spring and summer. You can be ready this season, really ready. I've got some get-in-shape tips I've used for years to prepare for tournaments held in spring and summer. These strategies worked for me, and I'm sure they can do the same for you.

1. Start your day with a springtime smoothie. A fruit-blended smoothie is a cool, low-cal, warm-weather breakfast, and it's quick to fix. What I do is whir one or two of my favorite in-season fruits in a blender with juice and crushed ice. For a creamier smoothie, use nut milk or soy milk instead of juice. Low-fat milk works just as well; I just don't use it because it doesn't like me. If a smoothie sounds good to you, try this recipe: Blend 1 cup of soy milk, 1 cup of fresh or frozen organic berries, and 1 teaspoon of honey in a blender or food processor until smooth. You'll get lots of nutrition in a single glass--vitamins, fiber, protein, and calcium--for around 200 calories. Smoothies are so yummy that every time I drink one, I feel like I'm cheating.
2. Make your plate colorful. Now that spring is springing, you'll find more fruit and veggie choices in the produce aisle or farmer's market. Your best bet for health and fitness is to choose an assortment of brilliantly hued fruits and vegetables--think reds, yellows, purples, and oranges. These foods have proven to be potent fighters of aging, cancer, and heart disease, because they contain a boatload of nutrients, including antioxidants. Try to have several servings of riotously tinted vegetables every day. They're probably the best fuel you can put in your body.
3. Salad-size your meal. Speaking of legumes, I think it is smart eating to enjoy one tossed salad a day. I love greens and eat a lot of them. A few years back, I ordered a salad that supposedly contained 14 different types of lettuce. Curiosity got the best of me, so I counted the leaves in the salad. I think I found 12 kinds. You certainly don't have to make salads with that much variety, but do try to include a mixture of greens--for example, romaine, spinach, and maybe some radicchio. Make a meal out of your leafy bouquet by topping it with garbanzo beans, low-fat cheese, tuna, or grilled chicken.
4. Enjoy some mono fats. If your waistline grew over the winter, I've got a diet secret for you: Research is showing that monounsaturated fats help keep your tummy trim. Monounsaturated fats are found in olive oil, olives, canola oil, peanut oil, flaxseed oil, avocados, and most nuts--including almonds, cashews, pecans, pistachios, and peanuts, and peanut butter. These fats work by positively influencing hormones so that fat doesn't accumulate around your middle.When including monounsaturated oils and nut butters in your diet, use no more than one or two tablespoons a day. These foods are high in calories, and you don't want to get too much of a good thing.
5. Stop dieting! As for weight-loss diets, I don't go on them. I'm against anything that's too restrictive. That includes regimens that tell you what to eat and what not to eat. I don't count calories, carbs or fat. I mainly eat natural, high-quality food, and I try to avoid a lot of fat and sugar.“Yo-yo” dieting, going on and off restrictive eating plans, doesn't help your shape. In fact, it can make your waistline look like the equator. The proof is in a study conducted at Yale University several years ago. Researchers there studied women who had gone up and down in weight many times during their lives as a result of repeated efforts at losing weight. What they found was intriguing: Women with a history of on-again, off-again dieting and fluctuations tended to gain fat mostly in the abdomen. In other words, when fat returns after you go off a strict regime, it deposits around your waist. It's better to find a healthy way of eating that you can continue for a lifetime, rather than going on and off diets.
6. Spring into walking. I don't really like to walk or jog when I'm all bundled up in a coat. Come spring, I get excited about taking runs or walks in the warm, fresh air. If you're an exercise beginner, walking may be the best method of getting in shape. It's easy to do, convenient, and inexpensive. What's more, walking just one mile burns approximately 100 calories. If you're just starting a walking program, begin the first week by walking 20 minutes, three times a week. For the next few weeks, increase your time to 30 minutes. As you feel more energetic and fit, add an extra session or two to your weekly walking program. Try to work up to five sessions a week, for 30 to 45 minutes each time--especially if you're trying to pare off pounds.
7. Pour on the water. It's getting warmer out, which means you may sweat more. Don't let yourself get dehydrated. Millions of us don't feel as good as we should because we don't drink the eight or more glasses of water we need daily. It is an often overlooked nutrient. I know that if I'm dehydrated, I feel really tired. But when I regularly drink H2O, I have more energy. That's because water assists with so many bodily processes. Keeping your body well hydrated is important for preventing dizziness, cramps, and exhaustion during exercise, too. It's generally a good idea to drink one to two cups of water two hours before you exercise. Guzzle up during exercise, too. When I work out, I have a few ounces for every ten minutes that I exercise. If you can commit to taking in more water, you'll notice a change in the way you feel and in the energy you have. You'll even feel a mental kick, which sufficient water gives.