The September Issue // Healthy Living // Get Your Shape in Shape!
5 Ways to...
GET YOUR
SHAPE IN SHAPE!
If you missed the "Get Your Shape in Shape" episode of the Tyra Show we've got you covered. And take notes because this one could literally change your life. Remember the "Get Fit, Get Healthy" challenge that helped Tyra lose the stomach pain (but gain some great arms)?
Well, Tyra and Heather Bauer (Tyra's personal nutritionist and the one who got her back on a healthy path) recently challenged Tyra's studio audience to do the same--and now you are being challenged to join them too! The "Heather Bauer Hour" gave up some really important tips about how to begin practicing a healthy lifestyle change. It's time to "Get Your Shape in Shape!" (Key word here is YOUR--ask Tyra, getting in shape is about knowing your body, what it responds to and needs).
Hungry for Heather's tips? See below! --Karima Henderson
#5 Portion Control:
Do you eat more than you should? To be sure you are eating a healthy, well-proportioned meal, follow this guide to build your plate…
Protein: Picture 2 iPhones stacked together…that’s how much meat you should have on your plate. No more, no less.
Carbs: Make your hand into a fist…that’s the maximum amount of carbs you should be eating per day. If you've been eating more than that amount on a regular basis, well, that could explain the extra pounds.
Veggies: When it comes to vegetables, you can never have too much, says Heather. Try to fill half of your plate with veggies (come on, there's got to be one green veg you like!) and you're on your way to a healthier life.
#4 "Phase Eating":
"Phase Eating" is when you go through, what Heather thinks, is a healthy phase of eating the same thing at one or even two of your three meals on most days. So, for example, you might have yogurt with berries and a bit of high fiber cereal for breakfast and a turkey sandwich on whole wheat every day for a week or two with a different dinner to mix it up. There's nothing wrong with this and many people find that not having to think too much about choices at mealtimes helps them stick to their plan. If you think this is an approach that might work for you, go for it!
#3 Breakfast:
In today’s busy world, who has time for breakfast? You should! You've heard it before and now you're hearing it again. It's the most important meal of the day. Sometimes when we wake up without an appetite it could mean you ate BIG the night before. However, waking up hungry is a very good sign of being healthy…it means that your body is working. Also, when it comes to weight loss (and brain food) you miss b-fast and you're working against yourself. Need some ideas for a healthy (low fat) breakfast? Pick something from the menu below.
BREAKFAST MENU:
Yogurt w/fruit
High fiber cereal
Eggs (scrambled)
Tomato and mozzarella
Oatmeal
(You can pick one of these things and "phase eat" it too!)
#2 Exercise:
A good work out is always a great idea. Even if your diet is fierce and you’ve been on it without any cheating, you could still use a good workout at least 3 times a week. Take a walk or run on a treadmill, you'll immediately see and feel the difference.
#1 NO Smoking:
You may be a smoker (we hope not), but if you’re trying to get fit and lose weight, you've got to stay off the smokes! It’ll do nothing but hinder your plan, kill your workout and leave you literally, breathless. It's not easy gving up the habit, but if you are really ready to Get Your Shape in Shape, it's the only way to go.
i love it!
i really like this cos am really freaked out about my weight.
i did tyra.. now i feel more beautiful n sexy .. i quick smoke 3 years ago.. n now i rare sick..
WOW! THIS IS GREAT INFO. PORTION CONTROL IS A PROBLEM FOR ME AND ANOTHER PROBLEM IS FINDING THE RIGHT EXERCISE FOR MY FEET. I HAVE HAD SURGERY ON MY RIGHT FOOT AND MY LEFT IS GIVING ME PROBLEMS. ANY IDEAS FOR STRENGTH BU ... moreWOW! THIS IS GREAT INFO. PORTION CONTROL IS A PROBLEM FOR ME AND ANOTHER PROBLEM IS FINDING THE RIGHT EXERCISE FOR MY FEET. I HAVE HAD SURGERY ON MY RIGHT FOOT AND MY LEFT IS GIVING ME PROBLEMS. ANY IDEAS FOR STRENGTH BUILDING EXERCISES FOR MY FEET AND ANKLES?
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I try and exercise 4 hours a day, 2 in the morning and two in the evening, because i dont know what time of the day is best to exercise, so i do both. My mum thinks its too much, but she doesnt seem to understand that i ... moreI try and exercise 4 hours a day, 2 in the morning and two in the evening, because i dont know what time of the day is best to exercise, so i do both.
My mum thinks its too much, but she doesnt seem to understand that i need to do it, because i AM fat... im really not lying, im actually quite huge!
I dont eat breakfast or dinner, because after ive worked out, i dont want to go and eat, and its the same if i eat first, i then hate working out on a full belly!
Help!?
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Loved the show! But another thing that should've been mentioned, is that like 75% of the time that u think ur hungry, ur just thirsty! Next time ppl, when u feel a lil hungry or like u wanna snack on something, just try ... moreLoved the show! But another thing that should've been mentioned, is that like 75% of the time that u think ur hungry, ur just thirsty! Next time ppl, when u feel a lil hungry or like u wanna snack on something, just try drinking a glass of water and see what happens...if it's true hunger, then you'll get hungry again later and at least u won't eat as much because the water u just drank filled you up a lil. Those of u that hate drinking water, just try a lil at a time, you'll get used to it, then you'll get 2a point when you'll crave it! Yes, water. Like Tyra said, water plays a BIG part! -Y
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i will use this thanks!
Hi Tyra, I think it would inpire many of us who are "getting our shapes in shape" if we could purchase the t-shirts you all wore on the show. I love the yellow one. Are you planning to make them available for purchase.
Hey Tyra! So I'm 14 and I'm very slender, but my friends all think that they're "fat". I always tell them that it's not true and that they're skinny and not to trust anyone who says something bad about them, but they nev ... moreHey Tyra! So I'm 14 and I'm very slender, but my friends all think that they're "fat". I always tell them that it's not true and that they're skinny and not to trust anyone who says something bad about them, but they never listen. They always plan trips to go running and that sort of thing but they honestly don't need it! I told a few that it only matters what they think about themselves not what others think, but other people are telling them that they're "fat" so its crushing their self esteem. pleaseee help Tyra! thankss. xoxo Fierce and Love. (:
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Thanks for the tip I will try to do more healthy foods for myself. These tips don't seem too hard is just a matter of being constant! Thanks!!!
I've found that you must replace your unhealthy habits with good ones to maintain a successful diet and workout regiment. For instance, I love my sweets (donuts, cakes, and pies) so I've found healthier alternatives tha ... moreI've found that you must replace your unhealthy habits with good ones to maintain a successful diet and workout regiment. For instance, I love my sweets (donuts, cakes, and pies) so I've found healthier alternatives that satisfy my sweet tooth. Also, I'll make myself take different routes to and from work so that I get my fast-pace walk in and take the stairs.
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Joined the gym yesterday !!!!!! wohhoooo!
I really need to start working out to tone up but it's just so hard to be motivated when I work so much!...But if I wanna be a top model like tyra I will have to get off my butt & get to excercising!..thanks for the tips ... moreI really need to start working out to tone up but it's just so hard to be motivated when I work so much!...But if I wanna be a top model like tyra I will have to get off my butt & get to excercising!..thanks for the tips!!
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True on a lot of what you were saing When you run sing those little nursury rhymes done in the navy And if you belong to a health club also try swimming and cross training I personally find that this helps quite a bit...
Hi! does drinking coffee 3 times a day make your boobs smaller? lol! sorry i know random!
you know tyra i always had an issue wiv my meal somtimes i do fill up my plate and just because o my culture cant throw the rest away n keep eating it,sometimes its never enough cose i feel hungry afterwards those tips r ... moreyou know tyra i always had an issue wiv my meal somtimes i do fill up my plate and just because o my culture cant throw the rest away n keep eating it,sometimes its never enough cose i feel hungry afterwards those tips really helps wiv the food proportions thankx alot merci
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Hey Tyra i need help i need to get on your show or something i can never get my self to exercise or eat healthy i can't stop eating sweets its so addictive. Please help me
I try to eat a good b/fast, but i do need to take a walk or run, normallyy wake up feeling tired or sleep in work during the day...
what about the infamous ''TUNA'' i would like your opinion...tks
For anyone out there who is introducing activity back into their life, give Wii Fit Plus a try. It is wonderful for staying physcially fit, having fun and staying warm while doing it during these cold winter months! St ... moreFor anyone out there who is introducing activity back into their life, give Wii Fit Plus a try. It is wonderful for staying physcially fit, having fun and staying warm while doing it during these cold winter months! Stay active!
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