The 12 Exercises of Christmas (no equipment required!)

  Tis the season to be busy, but there is NEVER an excuse not to exercise. So today I present you with a list of 12 exercises you can do at home with no equipment required.  If you are feeling festive, you can even do a 12 days of Christmas workout with them.  In this […]

santa plank

 

Tis the season to be busy, but there is NEVER an excuse not to exercise. So today I present you with a list of 12 exercises you can do at home with no equipment required.  If you are feeling festive, you can even do a 12 days of Christmas workout with them.  In this workout you would have 1 exercise represent each “day”.  For example, if the first day was a plank hold you could do a 1 minute plank hold, then on day two you could do 2 squat jumps followed by 1 one minute plank hold.  On the 3rd day of Christmas you could do 3 burpees, followed by 2 squat jumps, and a one minute plank hold.  You get the gist.  Have fun with it.  I guarantee this would be a challenging workout that would take between 45minutes and one hour.  Let’s build from there…

The 12 Exercises of Christmas (no equipment required!)

1.      One minute plank hold or 1 minute of crunches

2.      Squat jumps

3.      burpees

4.      Lateral shuffles (add squat jumps at the end to increase the intensity

5.      Mountain climbers (left and right for a total of 10)

6.      Push ups

7.      Triceps dips

8.      Jumping lunges (left and right for a total of 16)

9.      Reverse crunches

10.  Back extensions

11.  Jumping jacks

12.  Reverse lunges (left and right for a total of 24)

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

 

 

 

 

Twelve Tips of Christmas for Beating the Bulge

              Tis the season to be jolly, and gain weight! Here are 12 easy tips to follow so your 12 days of Christmas don’t lead to 12 extra pounds. 1.       Only bake what you really, really like so you don’t end up eating treats that aren’t your favorites. 2.      If you MUST bake, give […]

shutterstock_santaelliptical

 

            Tis the season to be jolly, and gain weight! Here are 12 easy tips to follow so your 12 days of Christmas don’t lead to 12 extra pounds.

1.       Only bake what you really, really like so you don’t end up eating treats that aren’t your favorites.

2.      If you MUST bake, give most of it away to friends, neighbors and coworkers.

3.      Only bake ONCE.  Decide what you are going to make and spend one day baking.  If you run out of cookies and sweets, too bad, don’t make more!

4.      Try not to sample while baking.

5.      Stay away from all the extra office goodies people are bringing from home.  Stay out of common areas like conference rooms and office kitchens where people leave their baked goods.  If you don’t go in there, you won’t eat them.

6.      Watch out for egg nog.  There are a lot of hidden calories in egg nogs, especially homemade ones and ones with alcohol.

7.      Always have a healthy snack with you either in your purse or car for when you get stuck in traffic or are out later than expected Christmas shopping.

8.      Park extra far so you have to walk to get to the store’s entrance.  As an added bonus, the traffic getting out of the parking lot will be far less stressful.

9.      Stay hydrated, sip on water while wrapping gifts.

10.  Keep tabs on your weight.  If you normally weigh yourself, continue your normal weighing habits over the holidays.  This way you will know if things start to spiral out of control.

11.  Remember, maintaining your weight during this time of the year is a victory.

And last but not least….

12.  DON’T ABANDON YOUR DAILY WORKOUTS!

 

 

 

When all else fails contact a professional who can help get you back on track!

Sophie Pratola

704-604-1518

Personally Trained By Sophie