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Finding time to exercise can be challenging, especially during the holidays. Check out these tips to get your workouts in this Holiday Season.
RE-THINK EXERCISE & GET CREATIVE
Clean up. Yes, cleaning counts as a workout! Play upbeat holiday hits and get to work! Engage your core to protect your lower back. Activate your total body using broad strokes to vacuum or mop. Move swiftly to the next tasks. Take breaks, then get back to it.
Dance like no one (or everyone) is watching! Shake your groove thang to five of your favorite feel-good tracks, get into the holiday spirit and celebrate your body’s ability to move!!
MAKE EVERY MINUTE COUNT
Combining strength training & heart pumping cardio for most workouts is a great way to spike your heart rate, increase mobility, and feel the burn.
Try a HIIT (High Intensity Interval Training) workout at home. Set a timer for 30-45 seconds; go at your own pace and keep moving until the time is up. Rest, hydrate, and begin the next exercise (HIIT workout below).
Prefer the gym? Steer clear of distractions to focus on your workout. Consider leaving your phone in the locker or silence alerts until your workout is complete. Incorporate 15-30-second sprints during cardio and lift enough weight that your last two reps are challenging.
GET OUTDOORS
There’s nothing like a brisk walk (or run) outside to jumpstart your day! Breathe in fresh air and soak up some vitamin D multiple times daily. The holidays are about connecting with friends and family. Invite them to celebrate the season with fitness & fellowship.
GEAR UP
Have your workout wear styled out, laced up, and ready to go. Stay prepared for exercise! Charge your fitness tracker and gather your gear ahead of time. Searching for your favorite sports bra can be stressful and delay or cut short your workout.
KEEP IT SIMPLE
Avoid setting unrealistic goals or stressing about scheduling a workout. Enjoy some downtime this holiday break. Early workouts are only for some. When you find yourself with ENERGY, USE IT! Don’t overthink; move- to the gym, the park, or to a workout DVD/YouTube video you’ve been meaning to try and haven’t! The benefits of exercise are cumulative. So, get 10-15 minute workouts in throughout the day— those minutes add up!
PRIORITIZE SLEEP
You may already know that consistent quality sleep is crucial in supporting our immune system and regulating metabolism. Healthy sleep hygiene reduces stress, allows your body to recover, and promotes the energy and mental clarity you need to spread love and joy.
ACKNOWLEDGE YOURSELF
In your (gratitude) journal or cell phone, write a quick note (or text) acknowledging yourself for getting your workout in! Express gratitude for the ability to move and honor that you made time to strengthen your mind, body, and spirit. Use powerful self-affirmations and declare, ‘Tis the season for self-care!
HIIT Workout
Set a 30-45 sec timer and perform these exercises, hydrating and resting 15-20 secs between each move.
Jumping Jacks (modification-step & reach, alt sides)
Squat Kicks (modification-standing high kicks alt L/R legs)
Any style push-ups (modification-wall push-ups: place hands on the wall at chest level, step back 2-3 ft from the wall, maintain a neutral spine and bring the chest to the wall, then push back to starting position)
Squat to oblique crunches, alternating L/R knee-ups (modification-Standing oblique crunches)
Squat jumps, landing with knees bent, hips back, weight in heels (modification -Squat then elevate to balls of your feet, lower hips back down, weight in heels, repeat).
HYDRATE, REST, REPEAT SEQUENCE 1-2X
Optional: Use light to medium free weights in each hand when performing the exercises in the next round(s), except for the pushups.
Nicole Brewer has been a Brooklyn-based personal trainer & group fitness instructor for 15 years. A deejay at heart with a passion for fashion, she makes fitness accessible for every body at every age.
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