Diet plays a huge role in living a healthy and sustainable life. There's a saying that abs are made in the kitchen which is overall true. You will never be able to burn the number of calories needed in the gym. Your body burns more itself every day than you do working out. This is why it is important you are eating the foods that fuel your body rather than slow it down. As mentioned previously Stephanie believes in nourishing the body from within which involves consuming wholesome ingredients packed full of nutritional value such as fruits, vegetables, lean proteins, etc. She also recommends reducing the consumption of processed foods high in unhealthy fats and sugars as they can wreak havoc on our bodies in the long run! These foods will actually cause your body to hold onto more fat than you need. Additionally taking vitamin supplements may be beneficial depending on individual circumstances so consulting a registered nutritionist or a doctor would be advisable before making any changes here. She believes that vitamins can help provide essential nutrients for our bodies, particularly those which may be lacking due to lifestyle choices or dietary restrictions. Stephanie advocates for natural sources of vitamins such as fruits and vegetables but also considers supplementing with quality multivitamins when necessary. Stephanie does take Vitamin D3, Magnesium, Zinc, and Omega-3 which are some of the most important supplements she takes on a daily basis in order to maintain her own health and wellness levels. These specific vitamins have been shown in studies to be beneficial for overall well-being, reducing inflammation, and promoting healthy energy levels – all key elements of leading an active lifestyle! Remember to consult with your doctor before adding any supplements to your diet.
Breakfast: A smoothie bowl with banana, strawberries, chia seeds, and almond milk
Here's how to make it:
- 1 ripe banana, frozen
- 1 cup frozen strawberries
- 1/2 cup unsweetened almond milk
- 1 tablespoon chia seeds
- Sliced fresh strawberries
- Unsweetened shredded coconut
1. Add the frozen banana, frozen strawberries, almond milk, and chia seeds to a blender.
2. Blend until smooth and creamy, adding more almond milk if needed to reach your desired consistency.
3. Pour the smoothie into a bowl.
4. Top with sliced fresh strawberries, unsweetened shredded coconut, and granola.
Lunch: Spring vegetable stir-fry with quinoa
Here's a recipe for you to try:
- 1 cup uncooked quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 bunch of asparagus, trimmed and cut into bite-sized pieces
- 1 large carrot, peeled and sliced into thin strips
- Salt and black pepper to taste
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- Juice of one lime
- Red pepper flakes to taste
1. Cook the quinoa according to package instructions in salted water.
2. In a small bowl whisk together soy sauce, honey, lime juice, and red pepper flakes until well combined.
3. In a large skillet or wok over medium-high heat add olive oil.
4. Add the onion and garlic to the skillet or wok and sauté for about two minutes until fragrant.
5. Add the sliced peppers, asparagus, and carrots to the skillet or wok.
6. Season with salt and black pepper to taste.
7. Cook for about five minutes until vegetables are tender-crisp.
8. Pour the sauce over the vegetables in the skillet or wok stirring well so that all vegetables are coated evenly with the sauce.
9. Serve hot over cooked quinoa.
Dinner: Grilled salmon served with roasted sweet potatoes and Brussels sprouts
Here's a recipe to try out:
- 4 salmon fillets
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 2 medium-sized sweet potatoes, peeled and cut into bite-sized pieces
- 1 pound Brussels sprouts, trimmed and halved
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
1. Preheat the oven to 400°F.
2. Toss the sweet potatoes and Brussels sprouts in olive oil, garlic powder, smoked paprika, salt, and black pepper until well coated.
3. Spread the vegetables out on a baking sheet in a single layer.
4. Roast for about 20 minutes or until tender, flipping halfway through cooking time.
5. Heat up the grill to high heat.
6. Brush both sides of each salmon fillet with olive oil and season with salt and black pepper.
7. Place salmon fillets on the grill skin-side down first.
8. Grill for about four minutes per side or until cooked through (145°F internal temperature).
9. Serve hot alongside roasted sweet potatoes and Brussels sprouts.
So what is Stephanie’s daily fitness routine? Let’s break it down:
Strength Training: Strength training should form a key part of your weekly routine if you’re looking to build muscle mass or tone up existing muscles. This is typically something women neglect due to the thought of building too much muscle. Lifting weights will not make you gain huge muscles as you see in bodybuilding competitions. These women take a lot of steroids to achieve the muscle mass they have. Following Stephanie’s advice, you should aim for at least two strength training sessions per week covering all major muscle groups. For example, one workout could consist of exercises such as chest presses, lat pulldowns, squats, deadlifts, and lunges while another could focus on isolated movements such as bicep curls or triceps extensions. It is important that each session is tailored to suit your individual needs – those focusing on building muscle will require heavier weights than those looking to tone up existing muscles – but with the help of Stephanie’s guidance this will be easy enough to do! Compound and functional movements are great for adding muscle and toning up your muscles. These types of exercises like squats and deadlifts use most of the muscles in your body to move the weight. This makes you increase your muscle and strength faster as well as burns more calories because you are using more muscles to do the movement. Stephanie Sanzo is an inspiring role model for those looking to lead a healthy and fit lifestyle. Through her social media channels, she provides guidance on strength training along with cardio exercises as well as dietary tips for long-term results. Her holistic approach focuses on nourishing the body from within in order to reach your optimal health goals.
Cardio Exercises: Cardiovascular exercise should also be included in your weekly regime if you want to maintain your overall fitness level and burn calories quickly! Nowadays there are plenty of options available but Stephanie suggests sticking with running or cycling due to their effectiveness when it comes to burning calories whilst also being low-impact exercises that won’t cause too much strain on the body. To make running and cycling the most effective you will want to add some type of higher-intensity interval component. For example, you can go harder for 1-minute straight and then go at a slower pace for 1-minute and repeat this for the length of your run or bike ride. It is recommended to start doing smaller amounts before working into longer workouts with this type of programming. Start with just 5 sets of 1-minute running and 1 minute of walking. You can make it a goal to work up to 10 sets. As with strength training sessions, it is important that these workouts are tailored specifically for your needs – maybe try interval training one day or go for longer distances another day depending on which works better for you!
Try out this 3-day workout split to get a look like Stephanie Sanzo's
Day 1: Strength Training
- Warm-up: 5-10 minutes of light cardio (e.g. jogging in place or jumping jacks)
- Barbell Squats: 4 sets of 8 reps
- Deadlifts: 4 sets of 8 reps
- Bench Press: 4 sets of 8 reps
- Pull-Ups or Lat Pulldowns: 3 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 8 reps
- Cool-down: Stretching for at least five minutes
Day 2: Interval Cardio
- Warm-up: Jump rope for two minutes
- HIIT (High-Intensity Interval Training) on Treadmill or Stationary Bike:
- Sprint for one minute at maximum effort
- Walk or jog for two minutes to recover
- Repeat for a total of ten rounds
- Cool-down: Walking slowly for five minutes and stretching
Day 3: Functional Fitness
- Warm-up: Five-minute jog at moderate intensity
- Circuit Training:
- Box Jumps or Step-Ups onto the bench (three sets of eight reps)
- Medicine Ball Slams (three sets of eight reps)
- Battle Ropes (three sets of thirty seconds each)
- Farmer's Walk with Dumbbells/Kettlebells (three sets of thirty seconds each)
- TRX Rows or Bodyweight Rows (three sets of eight reps)
- Plank Hold with alternating leg lifts (three sets holding a position for one minute each)
- Cool-down: Stretching for at least five minutes
10 Tips From Stephanie Sanzo's Workout
1. Take the time to warm up and stretch before starting your workout — this helps to prevent injuries and prepare your body for the exercises ahead.
2. Mix up your workouts by incorporating a variety of activities such as HIIT, cardio, strength training, Pilates, and yoga. This keeps your workouts engaging and fun.
3. Take rest days in between workouts or at least once a week to give your body a chance to recover and recharge. You can incorporate active rest as well like going for a walk.
4. Aim for quality over quantity when it comes to exercise. Proper technique will do more for you than gutting something out.
5. Set realistic fitness goals that are achievable and track your progress regularly so you can stay motivated.
6. Try different forms of exercise until you find ones that you truly enjoy doing — feel free to get creative! The type of exercise that you can consistently stick with, will always be the best one for you.
7. Incorporate strength training into your routine as this helps with both muscular health and overall fitness levels.
8. Create an inspired atmosphere while exercising — put on some music, use positive affirmations, or have a workout buddy! Do whatever you need to do to keep coming back.
9. Don’t forget to reward yourself when you reach certain milestones — treat yourself with something special after completing a challenging workout session! You deserve it! Feel proud of yourself!
10. Most importantly, remember to listen to your body’s needs — never push yourself too hard if you don’t feel comfortable doing so! If need be looking for a coach or a personal trainer can help with this.
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