Women from around the area learned on Wednesday what it takes to become or remain fit and fabulous.
Sports dietitian Amy Goodson with Texas Health Ben Hogan Sports Medicine was the guest speaker at the annual Pink Bag Lunch & Women’s Health Forum sponsored by Texas Health Harris Methodist Hospital Cleburne, the Black & White Gala and Friends of Texas Health Cleburne.
MC Davis, chair of the Black & White Gala, introduced Denise Spradlin, a physical therapist with Texas Health, and Marci Skelton, a certified personal trainer at Cleburne Fitness Center, who opened the meeting by showing attendees eight different exercises that women could do while sitting at their desk.
There should be no excuses, Skelton said.
Goodson, who has been a trainer in many north Texas gyms, as well as a dietitian for the Dallas Cowboys and Texas Rangers, followed the exercise presentation with several easy-to-follow tips for losing weight, staying fit and maintaining a healthy size.
“Have you ever heard of the royal hierarchy of eating?” she asked. “In the morning, you should eat like a queen, like a duchess for lunch and Cinderella for dinner.”
She explained the reasoning of an eating hierarchy by comparing metabolism to a fire.
“You don’t just throw all the sticks on at once,” she said, adding that having a balanced snack between meals is crucial to kindling metabolic function. “Put things in little baggies and once [the food] is gone, it’s gone, there’s no more ... Adults tend to eat out of the cracker box. There are like 200 crackers in a box, so the crackers are never all gone.”
Goodson said she recognized the fact that many women do not like to go to the gym so she shared advice way to keep up with a workout regimen.
“Take classes at your local gym,” she said. “There’s accountability, encouragement. And if you don’t show up, your friend will call you asking where you were.”
Goodson told the crowd she wakes up at 4:15 a.m. every morning to get her workout in, but that doesn’t mean everyone has to be that strict. To lose weight, people should exercise most days of the week for about 90 minutes, to maintain, they should work out most days of the week for about 60 minutes.
Vitamins such as calcium, omega 3 and fish oil are also crucial to keeping weight off and energy up, she said.
Those who have a sweet tooth were not disappointed by Goodson’s speech, as she said anyone could have a small serving of dark chocolate once a day.
“I don’t mean the whole bar,” she said amid laughter. One or two Hersey’s dark chocolate kisses are enough to feed the craving but leave a want for more the next day, she said.
Red wine, as a means to aid in the prevention of heart disease, is another treat not off-limits, but servings should be kept to 5 ounces per day. Unfortunately, Goodson said, men are allowed 10 ounces per day.
In closing, Goodson told guests how important it was to simply get up and move — whether it be a power walk around the block or sit ups during TV commercial breaks. Moving, she said, not only promotes weight loss and maintenance but longevity as well.