Fitness and Nutrition Tips: How to Get Fit and Stay Motivated with ‘Got Milk?’ in 2014

Get fit with Got Milk.
Photo: PRNewsFoto/California Milk Processor Board

With the new year, a lot of folks have made resolutions to get into better shape and shed unwanted poundage. In case you haven’t noticed, I’ve been on a bit of a fitness kick (Get it? Fitness….kick….) myself. Check out how to win a FitBit Flex and the runDisney Princess Marathon Weekend in particular. I’m on a mission to participate in a couple of 5K runs, with an ultimate goal of a runDisney event. Also, it’s only about four months until swimsuit season….

Fitness and weight loss go hand-in-hand with proper nutrition and eating habits. The California Milk Processor Board (CMPB), creators of the Got Milk? campaign, has teamed up with fitness blogger and expert Carmen Melgoza, a popular trainer and social media expert, to provide free online fitness and nutrition tips to help people meet their New Year’s health and fitness resolutions.

“It’s about lifestyle change that begins with the right foods and exercises,” says Melgoza, founder of LatinoFitClub.com, an online publication focused on health and fitness. “Milk is a key part of my day! It helps me stay full longer when controlling my portion sizes and it gives me all the protein I need for a good workout.”

We all know that milk is essential for strong teeth and bones (as well as creating a really cute moustache), and it turns out that it is just as helpful in the quest for fitness and weight loss. A recent study in the International Journal of Obesity showed that people who were dieting and consumed more dairy, like nonfat milk, lost more weight as compared to dieters who didn’t. Increased milk and dairy consumption in dieters also led to increased lean muscle, reduced body fat and more inches lost around their waistline. At 90 calories per glass, nonfat milk contains nine essential nutrients, protein, calcium and vitamin D.

“Melgoza is a great partner in getting our message across the social media-sphere,” says Steve James, executive director of the CMPB. “She knows first-hand that milk is essential in maintaining lean muscle and strong bones.”

Melgoza’s five principles to live by:

1. Start small – Begin your day with a well-balanced breakfast. Skipping meals slows down your metabolism. A 15-minute workout three times a week can boost your results. Little steps like taking the stairs instead of the elevator or parking further away at the office can add more movement to your day.
2. Include…not exclude – The more variety you include on your plate, the more likely you are to get the vitamins and nutrients your body needs. Try incorporating more fruits, vegetables, low-fat milk and dairy products, lean proteins such as salmon and chicken breast and whole grains like brown rice into your meals as much as possible.
3. Break it up – Eat smaller portions three times a day and incorporate snacks to curb hunger. Add a glass of low or nonfat milk to keep you feeling full longer when cutting back on portion sizes.
4. Bring a buddy – Whether exercising or dieting, a support system will ensure you pass on the dessert and keep from canceling your exercise plans. Keep a journal and have your buddy check it.
5. Take the gym outdoors – You can exercise anywhere, the park, your backyard, etc…etc… Run, bike or take a walk. For those who prefer the home front, try an online yoga class.

For more information on nutrition and fitness, or to access free recipes and healthy lifestyle tips, please visit gotmilk.com. You can print coupons and try out recipes such as matcha green tea lattes, horchata chai martinis and apple blueberry pancakes. With ingredients like tequila, white cacao liqueur, passion fruit and coconut cream, milk has certainly gone grown-up. Let me know if you do try any of the recipes. They sound delicious!

Give milk a social visit at www.facebook.com/gotmilk or www.twitter.com/gotmilk.

What are your fitness goals for the new year?