Fit Features Ni ck Drz a l Because of a sedentary office job, Nick Drzal, 39, of East Lansing, realized he needed to find ways to be active. âI want to feel energized and capable of living a fully active lifestyle as I age,â he says. âAlso, I want to be a role model my family. As the father of twins, I havenât been able to get back in a set routine quite yet, so I try to walk as often as I can and squeeze in some muscle-building work here and there. We take a lot of walks as a family. We go to the park often and, once there, I like to stretch or do some sort of core and muscle-building work (pushups, pull ups, stretches). During the workday, I try to take the stairs as often as I can, pack my lunch, and bring in healthy snacks most of the time.â As a registered dietitian, Drzal takes his own advice: Stay hydrated; eat lean protein sources; watch portion sizes and frequency of high calorie foods; stay away from sugar-sweetened beverages (he prefers to eat calories, not drink them); never limit vegetables, fruits, or whole grain products; stick to fatfree dairy or soy products except for ice cream; and donât restrict full-fat foods, just watch the portion sizes of these items (they help him feel full longer and feel more satisfied). âThere are no ârulesâ to exercise,â says Drzal. âAnd something is better than nothing. A five-minute walk, stretching, walking up stairs, balancing on one foot, jumping up and down, dancingâall count. I also believe in the power of sleep: More and more research is telling us that sleep is critical for managing stress, health, and body weight. With these health habits, Iâve been able to maintain my current body weight, flexibility and clothes sizes.â
Pa ul a K e rr After her 37th birthday, Paula Kerr, 38, of Grand Rapids, noticed that it wasnât as easy to feel comfortable in her clothes when she ate whatever she wanted and exercised when she felt like it. âI knew I had to regain some control and think a little bit more about what I was eating and how much I was moving,â says Kerr. âMy weight has never been a big issue for me and I really didnât want it to become one.â Kerr reevaluated her eating and exercise habits and decided to make some adjustments. âI put a lot of care into what I feed my family at mealtimes, but when I was eating on the go or alone, I found myself making not-sohealthy choices. Iâve tried very hard to incorporate more fruits and vegetables at lunch and add a protein source, like milk or cheese, at breakfast. I also decided to enjoy ice cream occasionally, but not every night!â Kerr also resolved to take her physical activity up a notch. âIâm now committed to running at least three times a week, and, in the last few months, Iâve added weight training once per week. Since I havenât made many major changes in my health habits, I canât say Iâve noticed major changes in myself. The fact that Iâm sticking with it is probably the biggest change. It does take discipline and self control. Iâm keeping it up because I want to feel great on each birthday I have. There is no going back! I want to set a good example for my daughters, as well. This is my advice: Stand in front of a large mirror, baring all. Start from the top (or the bottom) and thank your Almighty Creator for each and every wonderful part, no matter what its size or condition. When you come across one that still works, count your blessings! Take some time and figure out how to eat healthier. Take some time and figure out how to be more active. Then, do it. But donât let it occupy all of your time and all of your energy. There is so much more to life!
Alys on M aa s Since age five, Alyson Maas, 22, of Grand Ledge, was involved in a variety of activities such as competitive gymnastics, ballet, jazz dance, jazz-acro, and cheerleading. She discovered that her biggest passion was cheerleading and participated on cheerleading teams during middle school, high school, and her freshman year at Michigan State University. When she decided to stop cheerleading, although she remained active by working out, she felt a void. âWorking out on my own instead of in a team atmosphere was very difficult for me. So, I took some time away from the gym but gained a little weight and noticed that I was overly tired and more stressed out than usual. I realized it was time to get back into some sort of workout routine. It took a while to develop one that felt comfortable and that didnât take a lot of time. Finally, I came up with something that works for me. I aim for 20-30 minutes of cardio every day and a mixture of weight training and ballet three times a week. I also try to eat at least three healthy meals a day. Overall, I feel much happier and healthier. When I exercise, not only do I feel more confident in myself and my body, but it also helps lower my stress and anxiety levels. The number one thing that helps keep me motivated is knowing how much better I feel when I exercise and eat healthfully. I remind myself that when I take a week, or even a few day off from my routine, Iâll begin to feel sluggish and stressed which throws my bodyâand essentially my lifestyleâcompletely out of whack. Iâve realized that it doesnât matter if you have 10 minutes or three hours to spend working out, any time that you can spend making your body and mind a little bit healthier is going to be beneficial.â
DECEMBER 2010
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