Shopping til you drop does not necessarily mean you will burn a ton of calories. Especially if you are foregoing your workouts for a trip to the mall to buy presents.
The hustle and bustle of the holiday season can sometimes take over our attempts to stay on a healthy lifestyle track. Tempting treats beckon us at the office, parties and the mall food court.
Put aside the excuses and plan ahead, so you will not veer off track. It is bad enough carrying around all of those shopping bags. No one wants to carry around an extra 10 to 12 pounds of baggage after the tree is down.
According to HealthGuidance.org, “The average North American gains 7 to 12 pounds over the Thanksgiving and Christmas holidays.”
This is a stressful time of year, so exercise is not only important to help you keep your weight down. Manage your to do list without overdoing your expectations. Also, plan a realistic time to shop and workout.
Remember, health first, not shopping. It amazes me how many people will get up at 4 a.m. to hit all the big sales, but cannot wake up a half hour earlier to do some form of exercise.
You will need the extra energy boost you get from exercise to multi-task and get everything on your “to do” and “to buy list” done.
First you want to plan ahead as to when you want to shop: Do not plan shopping during your typical workout times.
If you work from home or stay home with the kids, go first thing in the morning when you can zip in and out of the stores. You will beat the crowds and still have time for a workout.
If you work, hit the mall at lunchtime or after work and do your workout first thing in the morning.
Plan your meals and eat before you head out the door. Make sure it is a healthy meal encompassing a balance of protein, fat and non-refined carbohydrates. You can also pack some portable snacks like, nuts or an energy bar.
Navigate the food court carefully. Most fast food places have salad options. Choose a salad that has a variety of vegetables with grilled not fried chicken or fish. Avoid temptations such as burgers and fries.
If you are getting weary and a and need a pick me up, be mindful of your caffeinated choices, says Blisstree.com. “A caffeine fix while holiday shopping is inevitable; wasting empty calories on one doesn’t have to be.”
The site’s choice for Starbucks, is a Tazo China Green Tea with no calories. Blisstree’s naughty choice, “Pumpkin Spiced Latte, Grande With 2% Milk and Whipped Cream” – 380 calories, 13 g total fat, 220 mg sodium.
If you must have the latte, make some modifications like asking for one or two pumps of the syrup instead of 4 and nix the whipped cream for non-fat foamed milk.
Below is an exercise regimen that is both time-saving and effective. What is great is, you can do these workouts with small portable equipment either at home or at the office.
TIME SAVING INTERVAL WORKOUTS
For all of your cardiovascular activity, you can start out by walking if you’re a beginner. You can also warm-up by utilizing any type of cardiovascular equipment such as a treadmill, bike, elliptical trainer, or stepper.
You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises.
Each set should include 10-15 reps for each exercise, unless otherwise specified.
DAY 1: CARDIO/BACK/BICEPS AND ABS
INTERVAL CYCLE
• CARDIO WARMUP – 10 MINUTES
• 2 SETS EACH OF BACK AND BICEPS
• CARDIO AGAIN FOR 10 MINUTES
• 2 SETS AGAIN OF BACK AND BICEPS
• STRETCH
BACK
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension.
Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, raising back up and repeat.
Band Seated Row
Loop band around sturdy object.
Have a seat on ball and hold band at waist level in an underhand grip.
Row band back, pointing elbows behind and keeping elbows in tight.
Rear Delt Row
Loop band around sturdy object.
Have a seat on ball and hold band at shoulder height in an overhand grip.
Row back, pulling elbows behind you and squeezing shoulder blades together.
BICEPS
Band Bicep Curls
Stand on the band and hold handles with palms facing out.
Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl.
Position feet wider for more tension.
Return to start and repeat.
Dumbbell Hammer Curls
Hold weights at sides, palms facing in.
Bend arms bringing top of weight towards shoulders.
**DON’T FORGET TO STRETCH AFTERWARDS**
DAY 2: SHOULDER AND ABS WORKOUT/CARDIO
INTERVAL CYCLE
• CARDIO WARMUP – 10 MINUTES
• 2 SETS EACH OF SHOULDER AND ABS
• CARDIO AGAIN FOR 10 MINUTES
• 2 SETS AGAIN OF SHOULDER AND ABS
• STRETCH
SHOULDER WORKOUT
Dumbbell Lateral Raise
Sit on the ball with dumbbells at sides.
Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight.
Lower arms and repeat.
Band/Upright Row
Step on band securely with both feet.
Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
ABDOMINALS ON BALL 15-20 reps each
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place them behind your head.
Contract your abdominals as you exhale and lift your torso off the ball.
Lower yourself back down.
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball.
Place hands at your sides.
Get a good grip on the ball with your legs and lift your lower body off the floor.
Slowly lower ball back down.
**DON’T FORGET TO STRETCH AFTERWARDS**
DAY 3: CHEST AND TRICEPS WORKOUT/CARDIO
INTERVAL CYCLE
• CARDIO WARMUP – 10 MINUTES
• 2 SETS EACH OF CHEST AND TRICEPS
• CARDIO AGAIN FOR 10 MINUTES
• 2 SETS AGAIN FO CHEST AND TRICEPS
• STRETCH
Ball Dumbbell Flys
Lie on ball holding dumbbells straight up, palms facing in.
Lower arms down to chest level.
Contract chest to pull arms back to starting position.
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle.
Press dumbbells up and in contracting chest.
Bend arms down again to starting position.
TRICEPS
Overhead Extension
Hold band overhead, letting in hang behind you.
Pull band down behind back, about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow.
While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm.
Return to start and repeat on the other side
Side Tricep Extension
Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out.
Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm.
Return to start and repeat before switching sides.
**DON’T FORGET TO STRETCH AFTERWARDS**
DAY 4: LOWER BODY AND CARDIO
INTERVAL CYCLE
• CARDIO WARMUP – 10 MINUTES
• 2 SETS EACH OF LOWER BODY EXERCISES
• CARDIO AGAIN FOR 10 MINUTES
• 2 SETS AGAIN OF LOWER BODY EXERCISES
• STRETCH
QUADS
Ball Squats
Place ball on a wall directly behind mid-lower back.
Lean against the ball (slightly) and bend knees, lowering the body until knees are at a 90 degree angle.
Push back to starting position. Alternate legs with each repetition.
HAMSTRINGS
Leg Curls on Ball
Lie on back on the floor and place heels on the ball.
Lift hips until your body is in a straight line.
Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight.
Stay up, do not drop glutes to the floor.
GLUTES
Pelvic Tilts on Ball
Lie on back on the floor with your knees bent and feet flat on ball.
Lift and lower hips while pressing feet into the ball, keeping your abdominals in tight and contracting your glutes.
ADDUCTORS
Ball Inner Thigh Squeeze
Lie on back on floor with legs straight up in the air.
Place ball between calves and bend knees in toward chest, while squeezing the ball.
**DON’T FORGET TO STRETCH AFTERWARDS**
DAY 5: ABDOMINALS AND CARDIO
INTERVAL CYCLE
• CARDIO WARMUP –5 MINUTES
• 1 SETS EACH OF ABDOMINAL CRUNCHES
• CARDIO AGAIN FOR 5 MINUTES
• 1 SETS EACH OF ABDOMINAL CRUNCHES
• CARDIO AGAIN FOR 5 MINUTES
• 1 SETS EACH OF ABDOMINAL CRUNCHES
• STRETCH
ABDOMINALS ON BALL 15-20 reps each set
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back.
Place hands behind your head.
Contract your abdominals as you exhale and lift your torso off the ball.
Lower yourself back down.
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball.
Place hands at your sides.
Get a good grip on the ball with your legs and lift your lower body off the floor.
Slowly lower ball back down.
Sources:
“Avoid Weight Gain During The Holidays - 5 Easy Tips – HealthGuidance.org.” Health Guidance. Web 4 Dec. 2012.
http://www.healthguidance.org/entry/903/1/Avoid-Weight-Gain-During-The-Holidays---5-Easy-Tips.html
“Holiday Dining: 10 Relatively Healthy Food Court Options at the Mall – BlissTree.com.” Bliss Tree. Web 4 Dec. 2012.
http://www.blisstree.com/2010/12/06/eat/holiday-dining-10-relatively-healthy-food-court-options-at-the-mall/#ixzz2E48j0bpC
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed December 4, 2012
by Michele Blacksberg RN