Sofia Arante's Recommended Fitness Plan
- Sofia Carmela C. Arante
- Mar 13, 2016
- 4 min read
“You don’t have to be great to start. But you have to start to be great.”
Hello! Oh I know why you’re here — are you now finally engaging yourself to fitness?
Well you’re in the right track. But first, let me ask you something: Why do you want to be fit?
Is it because you want to look good for others? Is it because you want to be healthy and satisfied?
This fitness program is made just for you. Remember, to start off would be undeniably hard. But if you really have the motivation and driving force, there is no way for you to quit. So let’s get you fit, healthy and happy!
Fitness Article:
Sexy Coleen Garcia shares secrets to staying fit
MANILA – Want to score a bikini-ready body like Coleen Garcia’s? The “It’s Showtime” host shares some of her secrets to staying fit as she graces the cover of a women’s magazine.
In a behind-the-scenes interview from her cover shoot for Cosmopolitan Philippines, Garcia said she makes an effort to do different exercises every day.
“I try to work out every day whenever I can. Each day is a different workout. There are days when I do purely legs, there are days when I do purely abs, purely arms. But on the days that I don’t get to work out much, I try to squeeze everything in one day,” she said.
“It’s mostly weight training, heavy weights because I enjoy it. I try not to work out on my arms so much because they get big,” she added, laughing. “I don’t want big arms so it’s really mostly toning. Lighter weights for my arms and heavier weights for my legs because that’s what I’m trying to build.”
When asked to talk about her eating habits, Garcia said following a strict diet does not work for her.
“I pretty much eat what I want as long as it’s the right amount. No excessive eating, I just try to hold back a little bit,” she said. “I believe in kind of granting yourself whatever you want as long as you do it with discipline, like you don’t eat too much of it.”
Recalling the time she tried to go on a diet, the “It’s Showtime” host said: “My trainer would give me food, like chicken and everything, and I had to eat it for my protein. So what happens is I end up eating more because apart from that chicken, I would still eat whatever I wanted at the end of the day.”
“So it’s just better to limit yourself. It really helps to know the times when you’re supposed to eat. It’s good to have small, frequent meals every three hours, that’s what my trainer told me. You have to be eating something light every three hours just so your tummy doesn’t get too hungry.”
Early this year, Garcia became a new “fitspiration” for many of her followers on Instagram after she was seen posing in colorful bikinis in Maldives with her boyfriend and fellow “It’s Showtime” host Billy Crawford.
Daily Workout
Healthy Recipe
Chicken Carrot and Avocado Rolls
Healthy Diet
A simple, nutritious meal plan for the week, suitable for the whole family and developed by an Accredited Practising Dietitian to make healthy eating easy! (Taken from http://healthyweightweek.com.au/7-day-meal-plan/)
Day 1
Breakfast: Untoasted muesli + reduced-fat milk + tinned apricots
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt
Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries.
Day 2
Breakfast: Multigrain toast + cottage cheese, honey & banana
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread
Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream
Day 3
Breakfast:Wholegrain cereal flakes + reduced-fat milk + canned peaches
Lunch: Ham, cheese & salad sandwich, plus some carrot sticks
Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon
Day 4
Breakfast: Two thin slices fruit toast + a banana smoothie
Lunch: Pumpkin & chickpea salad
Dinner: Spaghetti bolognaise + a green salad + soughdough bread, plus grilled plums + a tub of reduced-fat yoghurt
Day 5
Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk
Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter
Day 6
Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes
Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk
Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream
Day 7
Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato
Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt
Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk
Nutrition analysis of main meals
Energy: 6590kJ/day
Protein: 88g/day
Total fat: 40g/day
Carbohydrate: 197g/day
Fibre: 35g/day
The average energy calculated for the main meals of the 7 Day Meal Plan ranges from 6289kJ – 6921kJ. Snacks added to the meal plan will slightly alter the total energy and macronutrient profiles of the meals.
Snacks
If hungry between meals, save fruit or dairy from mealtimes and have as a snack, or alternatively select one or two choices from the following list:
20 raw almonds
8 dried apricots
One piece of fresh seasonal fruit
250mL low-fat milk
One cup of vegetable sticks such as capsicum or carrot with 50g hummus
Two wholegrain dry biscuits topped with slices of tomato and cracked pepper
All of the factors, plans and programs reiterated above are ways to help you develop not just a very healthy body, but discipline as well. Without discipline and motivation, you will never attain your goal.
“Exercise to be fit, not skinny. Eat to nourish your body. And always ignore the haters, doubters and unhealthy examples that were once feeding you. YOU ARE WORTH MORE THAN YOU REALISE”
And once again, Y O U C A N D O I T!
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