Holiday shopping, food, fun and family make for easy excuses to slack off when it comes to "gym-time." Compound that with all the stuffing, pies, eggnog and rich creamy casseroles and desserts, and those new Christmas outfits can start to get snug pretty quickly! Forget the guilt, and move forward full speed. How great would it be to transform yourself and really look and feel good by Spring Break? It is possible!
I suggest starting your day with cardio.
A morning jog or brisk walk to get your blood pumping should give you a good charge throughout the day. You can do calf raises while washing dishes, squats while doing laundry, crunches while playing with the little ones or while watching television, or do dips while you're cooking. Little exercises throughout the day make for a pretty good workout by bedtime, and that's without even setting foot in a gym, which is a perfect plan for your "off-days"... and the caloric expenditure really adds up!
1. Calf Raises
Stand with feet slightly apart and parallel. Rise from your heels,
shifting weight to the balls of your feet. Hold for a count, and slowly
lower. Perform 15 - 30 or until calves fatigue. Stretch and perform two
to three more sets. Note: May be done individually or simultaneously.
2. Squats
Stand
with feet spread. Engage your abs and lower to squat position (keeping
your knees and toes in line). Squeeze your glutes and rise back to
starting position. Repeat desired number of reps and sets (stretching
between sets).
3. Crunches
There
are countless ways in which to work out your abs. It is very important
to draw your navel in while performing abdominal and oblique work.
Variation is the key to a thorough core workout. I would shoot for at
least 250 crunches of some sort throughout the day.
4. Dips
Tricep
dips not only work out your triceps, but they work out your biceps,
deltoids, latissimus dorsi, forearms and core, too. You can do dips
using a chair, a countertop, a step or anything sturdy that is slightly
elevated. Begin with your hands down by your sides and slightly behind
you on the platform you will be using. Shift weight to arms and upper
body. Slowly lower yourself to no further than a 90-degree elbow bend,
and return to starting position. Repeat.
Shannon Sutton is an independent C.P.T. (Certified Personal Trainer). Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact Sutton by phone at (210) 722-3962 or via E-mail at jssutton2003@yahoo.com.
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