Tips to Burn Extra Calories This Holiday Season

12/19/20 Update: This was written about a year ago, but updated to reflect COVID19 safety and other updated links.

​Let the count down begin! The holidays are here and with that comes all the goodness of the holidays; scrumptious food, shopping, and happy cheers. 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 2020
How To Turn Your Smartphone Into the Ultimate Fitness Tracker

Now try this:

• Measure your daily steps and get a baseline or an “Average Daily Steps”
• Add 10% more steps every week that follows

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:

• Mon / Wed / Fri.
• 15 Reps at Breakfast / 15 Reps Before Lunch / 15 Reps Before Dinner.
• Feel free to increase the repetitions to suite your fitness level.
• Always consult your physician before starting any new exercise routine.

Step Up:
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. 

Try this:

• Start slow, 1-2 floors a day.
• Build your stamina to 3-5 floors a day.

Treat Yourself:
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 picture of your new sneakers and post it on your social media.
• Take a picture of the same sneakers a month later and post it again along with how many miles you logged on them.
• Let the bragging’ begin!

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:
American Trails

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:

• Complete a trail with fitness stations (optional) and see how long it takes you to complete the entire course.
• Do it again on a different day and try to beat your time.
• Don’t forget to hydrate.

So, what are you waiting for?

Happy Healthy Holidays!
Your Trainer,