Well, the time has come for me to hang up my That’s PRD writing hat. I’ve been doing this column for over a year, and I’ve thoroughly enjoyed being a voice for health and fitness in our community.
As part of my farewell, I’d like to leave you with my favorite food tips:
Do not drink your calories. Most fruit juices that we see on the shelves are laden with sugar, natural or not, and you lose a lot of the fiber from the original fruit. Have a glass of water and a piece of fruit instead.
Drink so much water. I say ‘so much’ because that’s how you’ll feel at first – but only because you’re not used to it. Water flushes toxins from the body, clears the skin, promotes fat loss and helps your immune system. WATER WATER WATER!
Cut out processed crap. You don’t need it. Period. Neither do your kids.
Make your own sauce and dressings for salads, meats, veggies, everything. A quick example is a lemon, garlic, olive oil and mustard dressing which takes a couple of minutes to make and doesn’t wreck your dinner with extra sugary, salty calories.
For my last hurrah, I must give huge kudos to all those who participated in last season’s 10-week K2Fit Fitness Challenge. The total weight lost was a whopping 388 kilograms (854 pounds)! That’s crazy good! Our Fat Loss winner Britta lost an amazing 15 kilograms (33 pounds) and David lost 16 kilograms (35 pounds). The amount of muscle gained in our Toned Up category was incredible as well.
Every challenge the PRD is getting fitter and healthier. People commit to making their lifestyles healthier, and it just shows what kind of results you can see when you put your mind to it. If you’ve been going through the motions, ‘exercising’ and ‘eating right,’ but not seeing results, then it’s time to really assess whether your daily habits are setting you up for success.
You don’t have to choose the K2Fit Challenge, although I’d love everyone to get involved in September. But I recommend you choose a healthy program that has shown proven results. Ten weeks. That’s not even 20 percent of your year. Turn your head on, switch it into high gear, make the change that will help you see everlasting results. Your health, your body, your mind, your family, your activity level, everything will benefit from you being your healthiest and happiest self.
A big thanks to you for reading and I hope we connect another way in the near future.
Be healthy, be fit, be strong!
Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those who want to tone up or slim down. She can be contacted by emailing email@example.com or through WeChat ID: KaraK2Fit