Netflix and Fit

With winter looking like it’s going nowhere fast, we’re way tempted to just stay inside (where it’s warm and cosy) and binge on our favourite TV programs. Luckily, skipping the gym for Bachelor Mondays doesn’t necessarily mean missing a workout. We asked Nastasia Genova, vice-president of fitness with Steve Nash Fitness Club, to share her top tips on turning our favourite shows into a fun fitness routine. —Vita Daily

Hi Nastasia! How can we squeeze a little fitness into our solo Bachelor-binge sessions?

My top tips are: hold a plank for the entire commercial break; pick one exercise to perform during each commercial break (for example, push-ups, sit-ups or squat jumps); recovery is an extremely important element in any workout program and you can still enjoy watching The Bachelor while rolling on a foam roller or a vibrating Hyperice roller; and, finally, any time anyone on the show talks about their “journey,” or the fact that they’re there "for the right reasons," skip the wine and do 10 jumping jacks and 10 squats instead!

How about at viewing parties?

At the end of each show, if your chosen contestant does not get a rose, you need to conduct a quick, fun living room workout!

Wine is often a reality-watching staple; any healthier beverage recommendations?

Your goal is to shoot for your favourite beverage with the least added sugar. For example, club soda and LaCroix sparking water are a great replacement for wine or champagne, as they have no sugar and no calories.

How do snacks factor in, and what are some of your while-watching-reality-TV favourites?

A big key to enjoy food while watching TV is to pre-portion your amount to avoid mindless binge eating. Dish out your serving on one plate and don’t go back for more! Healthy snack ideas include: veggies (crudités) and/or fresh fruit slices with yogurt-based dip; baked tortilla chips with salsa; baked pita chips with hummus; shrimp with cocktail sauce; mini turkey meatballs in marinara sauce; and low-fat turkey or chicken gourmet sausage links cut in quarter-inch slices, sautéed in pan with water until browned.

Your reality TV guilty pleasure at the moment is … ?

Keeping Up With the Kardashians (don’t judge me!) and The Voice. I’m addicted to both shows!

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