Here are (5) tips that will help you survive the physical drain of the holidays on your fitness.
The Ten Minute Workout
At some point during your day steal away 10 minutes to do a series of basic exercises, one after the other without taking a break. (i.e. Repeat four sets of 10 reps of: Jumping-jacks, Push-ups, Sit-ups, and Squats) This will get your heart rate going and provide some muscle toning.
The most important thing a 10-min workout provides is a consistent, daily fitness habit for your mind and body. Consistency is the key!
Add or exchange exercises as you see fit. Grow the workout until you can do 10 sets of 10 reps. When you reach that goal, add as many as 20 reps of each exercise.
(Download a free 10-minute exercise routine)
The Shopper’s Deal
Make a deal with yourself: when you go to a mall, Target, Wal-Mart, or whatever shopping center you frequent, commit to 15 - 30-minutes of uninterrupted, brisk walking before you allow yourself to shop. No one even has to know that you’re working out! J Also, don’t search for the close parking spots; park far away and walk to and from at a brisk pace.
Ask Santa for a Trainer
For anyone that can afford a personal trainer, Christmas is a great time to get a good deal on a package. Think of it this way, all of the actors, actresses, & athletes over whose bodies we marvel all have personal trainers. It’s simple, if your fitness is important to you, and you can afford it – you’ll want to hire a coach. Check your local gym, or do a Google search for “personal training”. Many will work in the privacy of your own home, or meet you at a gym. Use our “Ask a Coach” link for help if you have any ?’s.
Make It A Family Affair
Walk the neighborhood together for 30 – 45 minutes. Make it a competition with your spouse, sibling, child, or whomever you can. Compare minutes per day, minutes per week, fastest times, or whatever makes it fun.
Remember these Golden Rules of Fitness
1) You have to burn approximately 3500 calories to lose one pound.
2) Quick, easy fixes don’t work, YOU just have to!
3) Know that as soon as you start, your subconscious avoidance of work is going to find an unlimited amount of excuses for you to quit within 1 – 2 weeks. Be ready for it and don’t give in.
4) When you feel like you want to workout the least, that’s when your drive needs to kick in the most! Don’t even begin the negotiations with yourself (trust me, you’ll lose). Just stick to your routine.
You can do it, and you are worth it. Good luck!
2011 Affinity Coaching Solutions All Rights Reserved
The Ten Minute Workout
At some point during your day steal away 10 minutes to do a series of basic exercises, one after the other without taking a break. (i.e. Repeat four sets of 10 reps of: Jumping-jacks, Push-ups, Sit-ups, and Squats) This will get your heart rate going and provide some muscle toning.
The most important thing a 10-min workout provides is a consistent, daily fitness habit for your mind and body. Consistency is the key!
Add or exchange exercises as you see fit. Grow the workout until you can do 10 sets of 10 reps. When you reach that goal, add as many as 20 reps of each exercise.
(Download a free 10-minute exercise routine)
The Shopper’s Deal
Make a deal with yourself: when you go to a mall, Target, Wal-Mart, or whatever shopping center you frequent, commit to 15 - 30-minutes of uninterrupted, brisk walking before you allow yourself to shop. No one even has to know that you’re working out! J Also, don’t search for the close parking spots; park far away and walk to and from at a brisk pace.
Ask Santa for a Trainer
For anyone that can afford a personal trainer, Christmas is a great time to get a good deal on a package. Think of it this way, all of the actors, actresses, & athletes over whose bodies we marvel all have personal trainers. It’s simple, if your fitness is important to you, and you can afford it – you’ll want to hire a coach. Check your local gym, or do a Google search for “personal training”. Many will work in the privacy of your own home, or meet you at a gym. Use our “Ask a Coach” link for help if you have any ?’s.
Make It A Family Affair
Walk the neighborhood together for 30 – 45 minutes. Make it a competition with your spouse, sibling, child, or whomever you can. Compare minutes per day, minutes per week, fastest times, or whatever makes it fun.
Remember these Golden Rules of Fitness
1) You have to burn approximately 3500 calories to lose one pound.
2) Quick, easy fixes don’t work, YOU just have to!
3) Know that as soon as you start, your subconscious avoidance of work is going to find an unlimited amount of excuses for you to quit within 1 – 2 weeks. Be ready for it and don’t give in.
4) When you feel like you want to workout the least, that’s when your drive needs to kick in the most! Don’t even begin the negotiations with yourself (trust me, you’ll lose). Just stick to your routine.
You can do it, and you are worth it. Good luck!
2011 Affinity Coaching Solutions All Rights Reserved
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