With summer just around the corner, now is the perfect time to start planning how to get ready for the season. Suzan Galluzzo, Transformation Specialist, Nutrition Expert, and mom of two, is offering professional advice on how to get the body you have always wanted ready in time for summer, as well as dishing on new fitness and nutrition trends to watch out for in summer 2019.
With years of fitness and nutrition experience under her belt, “Sue” is best known for her all-encompassing approach, going into depth with her clients and working with them on an intimate level in order to better understand their goals. She strives at helping individuals reach their true potential through the power of nutrition and fitness. Whether it’s through in studio group fitness classes, one-on-one training sessions, or her online “Best-of-you” home workout and nutrition programs, one thing is clear, with Sue guiding the way, you can have it all.
Summer is quickly approaching and that can be both exciting and stressful for those attending weddings, bbq’s and love to spend time at the beach. Nothing feels worse than going to a party, wedding or even to the park and hating the way you look and feel. Sue can help transform this into confidence and satisfaction by teaching easy-to-follow, results-oriented tools and techniques on how to change the way you live, eat and think for everyone.
Below are a few summer fitness and lifestyle tips that are “Sue Approved”
There is no doubt, that embracing a new diet can be life changing for your health, but making the transition can be overwhelming or confusing if you have never ventured into this territory. Sue can help make the transition a little easier by offering some tips on how to get started.
Tip #1: Try to eat only “whole” or “natural” plant based foods like lots of veggies, choose good fats, cook a vegetarian meal at least one night a week, choose whole grains over processed white flour, when eating veggies try to pick an array of colorful vegetables, the more colors the better.
Tip #2: Try to eliminate high fructose corn syrup foods which damage receptors in the brain and only fill your stomach by 10 percent, versus vegetables and proteins that fill your stomach by 100 percent. Go for fruit instead to fill that sweet tooth.
Tip #3: Try a Naturopathic Keto diet that doesn’t have cheese, dairy or processed foods, and is also anti inflammatory.
Have no time for the gym? Learn how to skip the gym and save time while achieving great fitness/health results with high-intensity interval workouts.
Tip #1: 4 Tabatas – pick one upper body, lower body, full body and abs. 4 tabatas 8 rounds each 20 seconds with a 10 second rest in between.
Examples: Upper body – push ups for 20 seconds, hold in plank for 10 seconds, repeat 6-8 rounds.
Lower body – squats for 20 seconds, hold in squat position for 10 seconds, repeat 6-8 rounds.
Full body – burpees for 20 seconds, hold in place for 10 seconds, 6-8 rounds.
Abs – Bicycle for 20 seconds, hold one leg out for 10 seconds, repeat for 6-8 rounds.
20 min approximately.
Tip #2: Freeze dance/ exercise kids will love – play music and pick one activity for the song. Pause the song and everyone must hold their stance until the music goes back on.
Examples: Jumping jacks until the music stops or simply dance your heart out and freeze when the music stops.
Tip #3: 100’s or 75’s or 50’s – pick 4 exercises and perform 100 times.
Examples: 100 Jumping jacks, 100 squats, 100 Mountain climbers, 100 Full Sit ups gives you a full body workout in about 15 min.
Somewhere between work, packing school lunches, and shuttling your children to and from school, you have scheduled in a daily workout. The problem is you never seem to be able to carve out enough time to get it done. Here is the good news, you only need 20-30 minutes to complete a heart pumping, calorie burning workout that can be done right in your living room. Here are some tips Sue has to offer to make the process easier.
Tip #1: “Bag of tricks”, a bag of small boot camp style toys that travel well and can keep kids busy anywhere while on the go, at home or at the park.
Tip #2: Workouts both you and the kids can do together that will guarantee everyone is sweating – pick things you enjoy, mix it up and take turns with the kids.
Tip #3: When at home you don’t need weights, use items around your house such as water bottles or canned soup. Use your child lift her up make it fun for everyone. 15 minutes of activity before and after dinner daily makes sure they move even if they did not already at school.
Vacations usually mean a two-week hiatus from physical activity and fitness but it doesn’t have to. There are many ways that you can sneak in a workout without disrupting the leisurely vacation that you have been craving all year.
Tip #1: Beach workout – take your toys to the beach and set up an obstacle course for the kids using buckets and ladders.
Tip #2: When it’s raining, get moving with exercises that don’t take up too much room in the hotel room.
Tip #3: Walk along the beach exploring for shells and creatures and make sure to do something at each stop.
Wearable technology was named the top fitness trend for 2019 according to more than 2,000 health and fitness pros surveyed by the American College of Sports Medicine (ACSM). Sue recommends the following in tech trends to keep you on track with your fitness goals:
Tip #1: Step tracker, which now they make for kids as well is a fun and exciting way to set goals and ensure they are achievable
Tip #2: Fitness Pal – Keeps you honest. You will never know how much you are really consuming until you track your food. It will prevent you from eating over your needs and helps you stay accountable. It will also give you an accurate look if you are consuming the right macronutrients for your body.
Tip #3: Online programs and apps that take the guesswork out of what to do. How much to spend on an online workout subscription. Why they are so effective and why they require a lot of personal motivation and mindset.
On the go
Some weeks are busier than others, but let’s face it, when you are not on the go and feeling frazzled? So many women will give up on their nutrition and workout plans, here are some nutrition and work out tips from Sue that can be done when time isn’t on your side.
Tip #1: Best snacks to take with you? Apples, almonds, protein shake, mini egg white muffins, pancakes, lettuce wraps with tuna and hot sauce or apple cider dressing.
Tip #2: Quick workouts that you can do anytime, anywhere throughout the day – tabatas, hundreds, and booty bands.
Tip #3: When ordering out: don’t rely on the menu to be healthy, make your own meals instead and make sure to be vocal and tell them exactly how you like it.
On a budget
Gym memberships, personal trainers, pricey equipment for the home – all these expenses can make it tempting to use through economic times as an excuse to avoid exercise. But the truth is you can build a better body on a budget by following some of these tips below:
Tip #1: Meal prep saves both time and money so you don’t overeat or waste food – Sue can design specific meal plans that will work for the entire family.
Tip #2: Recipe ideas, for example, protein pancakes the entire family will love, whole chicken, veggies, etc. Designing a meal prep for your own personal goals will also provide order in your life. The more we plan, the better we do, the more our lives will be organized. Especially when it comes to responsibilities at home. Sue teaches how to pre-plan your meals and grocery lists and cooking times so that meals are no longer a big headache. Meal planning is cost effective and makes you eat only what you make and what your body needs. Overeating actually leads to higher grocery bills and unnecessary calories. Cleaning up your grocery list and your family’s goals will save you money too.
Tip #3: Sometimes we think that if we just get someone else to make the food and it is healthy we can get to our goal. But this still leaves room for error, and you still need to approach meal prep ordering with a plan. You still need to know what your specific requirements are when it comes to daily nutritional goals. One simple formula will ensure you order what you need and not more than that.
About Suzan Galluzzo
Suzan Galluzzo isa GTA-based transformation specialist, nutrition expert and owner of two studios who strives to teach clients how to transform their body and mind using exercise and nutrition. She works with all types of women and men with various backgrounds, goals and abilities. By teaching easy-to-follow, results-oriented tools and techniques on how to change the way you live, eat, and think, Sue is there to guide and cheer her clients on every step of the way. Her warmth, calm demeanor, dedication and passion to helping people improve their lives are just a few qualities that set Sue apart from other industry professionals. Her direct “no-nonsense” approach – she is blunt and does not sugar coat – to diet and fitness plans ensures success for those looking for permanent transformation from the inside out. Suzangalluzzo.com.