Getting through the holiday season

When it comes to the holiday's, I am not one to keep my meals in moderation nor am I one to go lightly on the desserts (at all, really). BUT, there is nothing wrong with having a good time and eating what you enjoy. The stickler is that in order to eat that way during these joyous times (or anytime), a more active lifestyle needs to be kicked up a notch. Cardio, strength training, and flexibility are key elements to every successful workout. Below are some exercises that burn a lot of calories in a shorter amount of time and are also ways to shock your body from that plateau:

Cardio:

• Interval training (on machines, jump rope, running, aerobics): Interval training is extremely time-efficient, because your workout is complete after 25-30 minutes. Interval training should only be done 2-3 times a week. Most cardio machines have an interval program option. If you can hold yourself accountable and change the resistance yourself, go for it. If not, stick to the programs. Calories are burnt quickly because you are working out at a high speed for a couple minutes and then slowing down to recover for a couple more minutes. This up-and-down interval workout is great for your heart and a mega calorie burner.
• When determining the intensity at which to work out, you should consider how difficult the exercise feels. The high-intensity bouts, which should last 30 seconds to a minute, should feel hard to very hard. Your heart rate should be at a maximum. The low-intensity/recovery period, which should last one-and-a-half to three minutes, should feel light to somewhat hard. Once your body gets used to the intervals, start lessening your recovery time and uping your interval time.
• If you do not have a machine to work out on, it is just as easy to do interval training on your own. You can do simple aerobic-type movements (like jumping jacks, jump rope, knee lifts) as high-intensity workout and march in place and heel tap for the low-intensity interval. You can also jog, run, sprint, and speed-walk for high intensity and walk or jog slowly for low interval. Be in touch with your body. Do not push yourself too much, but do not underestimate your intensity. Jumping rope is an excellent cardio workout. Unfortunately, my feet get in the way of the rope :) If you are not sweating profusely, you are not working hard enough!!! From working in the gym and going to the same gym for years, I have seen people (who are still there) stay at the same size because their resistance is close to nothing and they have been at that intensity for years. Come on people, get that hart rate going! You should see change. 
  

Strength training: (lunges, push-ups, FIT ball exercises)

• For strength training, I suggest using multi-group exercises, the new trend in fitness. This kind of exercise is able to target many muscle groups with one exercise. These exercises can be done for an additional 20-30 minutes a maximum of twice a week. All of these exercises burn more calories than exercising isolated body parts individually.
• Flexibility training (yoga positions, stretching). Yoga and Pilates incorporate strength and flexibility. Yoga is a great stress-relieving option during the holiday season. I personally do not like Yoga as it is too quiet for me but if you like it, enjoy. Flexibility is the key to feeling free with movement. It helps prevent injury. It is useful to stretch in the beginning of the workout and again at the end. If you do not stretch, you run the risk of muscle tension.

Dinner table suggestions:

• Sit at the table with good posture.
• Chew your food slowly. If you eat fast like me, that is a challenge.
• Drink lots of water

Various fitness tips:

• Add exercise to your "to do" list and give it the same importance as your other errands.
  
• Keep an exercise journal. This can help you stay motivated by making daily exercise goals for yourself and keeping track of what you have accomplished. This also might deter you from overeating.
• There are many tempting foods and you should not deprive yourself. Make sure that you can enjoy the moment of splurging, and then return to your original preparation plan. Regaining control and getting back to your regular eating style and workout schedule is what is important. Feeling guilty will only weaken your motivation and prevent you from being active.

HAPPY HOLIDAYS!