Let the count down begin! The holidays are fast approaching and with that comes all the goodness of the holidays; scrumptious food, parties, shopping, and happy get-togethers. Also with the season comes the possibility of adding on thousands of unnecessary calories, weight gain, and an increased waist line.
So to help you enjoy this special time of the year without taxing your body too costly, a little bit of “Active Time” here and there can easily ward off excess weight gain. You might actually end up losing weight (and still enjoy your holiday cake - moderately of course!)
So let’s get started:
Know Your Numbers:
How many steps are you walking everyday? Knowing how much are you currently walking can help establish a baseline that you can monitor and increase daily for added calorie burn. Walking is one of the most effective and easiest exercise any one can do. Invest in a pedometer, a wearable fitness tracker, or use your smart phone (many new models come already equipped with activity trackers) To help you with measuring your steps. Check out the below links for more help on this goal:
How To Choose The Best Pedometer?
How To Buy a Wearable Fitness Tracker?
Best Health & Fitness Apps of 2015
How To Turn Your Smartphone Into the Ultimate Fitness Tracker
Now try this:
Bring the Gym to the Office:
Challenging your muscles does not necessarily need big equipment or fancy weight machines. All it takes are a few movements that will work the major muscles groups making them stronger (and boosting your metabolic rate.)
Below is a link for an Office Workout. It’s Only 3 simple exercises (Chair Squats / Low Back Extensions / Wall Push Ups.)
Simple Office Workout
How about the following routine:
Researchers (in a study published by the American Journal of Preventive Medicine - Source) concluded that calories burned in only 2 minutes of stair climbing a day are enough to offset the average annual weight gain we see in American adults! There are stairs everywhere.
No, I am not talking about a piece of cake or an extra slice of pizza. I am talking about buying your self a new pair of sneakers or new workout clothing to get you motivated. Check out the below links for tips on finding the right sneakers and shopping for the right fitness apparel.
How to Choose the Right Sneakers
6 Things to Look for When Buying Exercise Apparel
Here is a way to brag about your new “treat”:
Take a Hike:
As the weather cools down, it becomes exceptionally beautiful and inviting to go out and enjoy nature. We, in FL where I live, have it even better with comfortably cool temperatures and sunny days. Check out the below link for a comprehensive list of parks and features by state:
Bonus: Many parks also feature a “Fitness Trail”, a trail with exercises stations throughout the route to help you fit in some resistance and flexibility training with your cardiovascular workout!
Your mission, if you chose to accept it:
So, what are you waiting for?
Happy Healthy Holidays!
Rami S. Aboumahadi
Personal Trainer and Founder of the Total Transformation Challenge Program.