Page 22 - Scene Magazine 41-08 August 2016
P. 22

Back-To-School
By TROy HUggETT, M.S.
It’s that time of year – HEC- TIC! The return to school brings many positive, uplifting benefits, but also the dreaded return of a more hectic schedule and re-
duced time to exercise and eat healthy. In addition, it escalates the use of high- ly processed snack foods and on-the-fly lunches and dinners packed with tons of sugar and fat.
The free time of summer may have allowed you and the kids the opportuni- ty to do multiple hours of daily exercise, but with the return of the school, this may not be the case.
Is there a way to combat this? YES! The Triple “T” (Troy’s Triple Threat) approach implemented by the author right here in Battle Creek over the past 30 years has proven itself thousands of
Back-to-School Fun & Fitness
times and it will work for you too, IF you work it!
The 3 steps in the system include:
1. Nutrition – Fitness Pros agree that 80% of your results are due to eat- ing habits. One of the easiest ways to assure a better diet is PLANNING. At first it may seem hard to come up with the time, but with a little planning, it is possible to streamline meal prep and save time. A simple suggestion that has worked over the years is to prepare large portions of particular meals and divide them up in 3-section containers. One section for the entree, another for fruit, and the final one for vegetables. This approach allows multiple meals to be prepared at one time and saved for the week. Putting meals together ahead of time allows for quick, healthy choices to be grabbed, heated quickly and eaten in a hurry, while still providing great nutri- tion. The same approach – PLANNING
– can be applied to snacks and school lunches. Decide on healthy snacks early in the week, have them ready to go and your time and health will appreciate it! As the saying goes, sometimes you have to ‘slow down to speed up!’
2. Exercise – Having just read that nutrition contributes 80% of your re- sults, some may take the attitude that exercise isn’t that important and can be eliminated. Nothing could be further from the truth! Exercise is critical to your health/fitness and has been proven to play a positive role in prevention and treatment of over 30 diseases. I hear your question – ‘But how do I fit it in?’
The best recommendation I can offer is High Intensity Training. This is not the H.I.I.T you’ve been hearing about, which does offer great time saving in- terval cardiovascular exercise. NO, this approach is even more time efficient. It will require just 10-20 mins, 3x/wk. It is a strength training approach to overall fitness which provides amazing benefits, in the least time possible. The secret to this approach is it involves very slow training movements and requires just one set of each exercise. You should pick one exercise per major muscle group and complete each exercise to a point where another properly performed rep is not possible. An example of a program is be- low: 1 – Squat. 2 – Crunches. 3 – Push ups. 4 – Pull ups.
3. Water – Most people neglect this critical micronutrient – don’t do it! A simple increase in water intake can help increase energy, reduce hunger, improve skin, and offers countless other positive benefits. A typical range of clean water intake is 64-128 oz/day. Many recom- mendations exist on how to calculate your needs, but research shows that this range is safe and effective.
If you have any questions on any of the Triple Threat recommendations, check with your health care team and a certified trainer.
Troy Huggett, M.S. has over 30 years in the personal training field. He is an ACE Academy Faculty member and in- structs trainers worldwide. He can be reached at troy@troyhuggett.com.
toa
the RESULTS will include... 2.5” OFF THE WAIST
1” OFF THE HIPS
1” OFF THE THIGHS
395 South Shore Drive • Battle Creek, Mi 49014 269-967-6300 • troyhuggett.com
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