Getting in shape goes in stages. The first phase consists of finding a way to simply get started.
The Fall Fitness Challenge with celebrity trainer Christian Castano for the first few weeks was about learning techniques and establishing routine. During the second phase there was a push for endurance. And, now for this last stage in the final few days it is about taking the rhythm that been established and keeping the drum beating through motivation and hard work.
Determination of the mind is as important to keep strong as the muscles on your body. From morning to night the challenge is on the brain. Luckily with the help of Christian there are important points to keep one driven. You simply have to do the work and you have to be proud of what you are accomplishing in every single moment.
Values learned during the challenge have included amazing exercise techniques, as well as an education in nutrition. Workouts and well-balanced meals have to go together to achieve results. On an average day the challenge requests you to burn 1,000 active calories. It’s a lot of exercise and the body is burning fuel that needs to be replenished throughout the day. The best way to start in the morning is with a well-balanced breakfast.
“Most people skip breakfast, have an average sized lunch and a big diner. This is the worst eating pattern you can have. It should be the opposite,” says the trainer. “Have a big breakfast, average lunch and small diner. Remember any calories you are not using you will be storing.”
A go to breakfast to prepare the body for the morning workout includes an egg white omelet and oatmeal. Egg whites provide a protein packed breakfast and the oatmeal provides low glycemic complex carbs to fuel your system. The first meal is typically followed by an intense cardio session where the aim is to burn about 500 calories with such methods as a spin class, run in the park or treadmill routine.
After the session, lunch is a necessity. The major thing during the Fall Fitness Challenge is to know that you cannot skip meals. The body needs nutrients. The second meal typically consists of baked fish, sweet potatoes and steamed asparagus.
Some days long power walks after work to burn the remaining calories will keep on track with goals. Yet, it is the training days at the wonderful Tribeca Health & Fitness Gym that really make the difference. Sessions with Christian take place two to three times a week during this life altering push. The session of three dynamic movements repeated in sets focus on arms, legs and core. Everything from wall squats, planks and weight training have been used to shape the body and whip it into shape. Workout routines have always been enthralling and full of motivation with this trainer.
Typically after the routine there is a good amount of hunger after completing the calorie burn. But, it must be kept in mind that the end of the day is not the time to gorge on a huge dinner. Everything must be done
in moderation. Things entering the body should be healthy and full of nutrients to recoup the system. It is important for the final meal of the day to consist of a lean protein and green vegetable. A healthy meal, such as boiled chicken and steamed broccoli, will not only satisfy your hunger it will also prepare the body for recovery throughout the night while sleeping.
While workout patterns should be done six days a week with a day of rest, it is crucial to stick to the eating plan of around 1,200 to 1,400 healthy calories a day for the entire duration.
Results show and they happen at a steady pace. Success is easy to achieve with Christian’s method and it could not be more appreciated.