"This is not the time of year to start a diet nor a time to deprive yourself especially when there are so many tempting treats. Instead, challenge yourself to make better choices, and maintain your weight. "
Thanksgiving, Christmas, and Hanukah are all very special holidays. They are times to be thankful, times to remember, and times to celebrate our religious beliefs. These special occasions also seem to be a convenient time to overlook all the hard work, dedication and sacrifices that have been made to keep our bodies healthy and fit throughout the year.
Although the holidays can be a bit stressful and consuming of our time, we don’t have to succumb to skipping workouts or over indulging in all the holiday treats. With these simple strategies you can avoid adding those extra pounds to your waistline this holiday season.
Be sensible.
This is not the time of year to start a diet nor a time to deprive yourself especially when there are so many tempting treats. Instead, challenge yourself to make better choices, and maintain your weight.
Manage your time wisely.
With all the extra curricular responsibilities we have during the holiday season exercise is the first item eliminated from a hectic schedule. That’s a mistake. Exercise is a great stress reliever and a great way to keep your body and mind energized, as well as your metabolism revved up. Choose two days and a specific time that you will exercise and work your schedule around your exercise time. By strategizing and planning head you can fit your workouts in, even if you have to modify for current regime.
Add little variety.
Try circuit training. When you are really pressed for time, circuiting training is a savior. By combining your weight training exercises with aerobic movements you will keep your heart rate elevated and get through your workout in about half the time.
Give these two 30-minute circuit gym workouts a try.
Warm-up time 5 minutes
Four exercise per circuit / One minute intervals or 15 reps – three sets
Circuit One: (Circuit three times before you fast walk, jog or run on the treadmill)
Lat Pull Down
Flat Dumbbell Bench Press
Seated Row
Incline Flys
Treadmill 3 minutes
Total time =15 minutes
(Circuit three times before you sprint)
Cable Curls
Rope Push Downs
DB Curls
Reverse Grip Push-Downs – EZ curl bar
30 Second Bike Sprints (5) sprints total - 30-second sprint - high intensity and 30 seconds at 50% of your high intensity level.
Total time = 16 minutes
Circuit Two: (Circuit three times before you fast walk, jog or run on the treadmill)
Leg Press
Leg Extension
Leg Curl
Lunge Walk
Treadmill 3 minutes, best speed
Total time = 15 minutes
(Circuit three times before you sprint)
Abduction
Adduction
Reverse Lunges
Calf Raise
30 Second Bike Sprints (5) sprints total - 30-second sprint - high intensity and 30 seconds at 50% of your high intensity level.
Total time = 16 minutes
Take on a new challenge.
Sign up for cardio kickboxing; body sculpting, or a spinning class. This will commit you to a least one day of exercise a week, at a specific time. A new challenge might be just what you need to kick your metabolism up a notch or two.
No equipment necessary.
If you just can’t get away, working out at home will do the trick. Try this time saving workout.
Execute each upper body movement three times for 12 to 15 reps (or until you are challenged). Lower body movements for 20 reps; perform your *aerobic movements in one to two minute intervals. I suggest circuiting this workout.
Push-ups
*Jumping Jacks
Crunches
Reverse dips (triceps)
Lunges or squats
Crunches (bicycles)
Breathe.
Yoga is a great way to relieve tension and relax. Focus on your breathing. You might just be surprised at how challenging yoga really is.
Family matters.
Spending quality time with the family is important, especially with the children. Why not choose something out of the ordinary? Bundle up and build a snow family or a snow fort and have a snowball fight. If you live in a warm climate, go for a walk on the beach or get your family together for a game of volleyball or touch football.
The holidays create many happy, life long memories. Enjoy your family, enjoy your friends and most of all, and enjoy yourself.
Happy Holidays!
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