The 12 Exercises of Christmas (no equipment required!)

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

santa exercising

Tis the season to be busy, but there is NEVER an excuse to not exercise. Today I present you with a list of 12 exercises you can do at home that require no equipment. If you are feeling festive, you can even do a 12 days of Christmas workout with them. In this workout you would have each exercise represent a “day” of Christmas. For example, first you hold a plank for 1 minute, then you do 2 swoop pushups followed by 1 one minute of crunches. Next you do 3 single leg squat jumps on each leg, followed by 2 swoop pushups, and a one minute plank hold. You get the gist. Have fun with it. I guarantee this is a challenging workout that takes between 45 minutes and one hour.

The 12 Exercises of Christmas:

 

  1. One minute plank hold or 1 minute of crunches
  2. Swoop pushups (pass through a cobra (yoga position) to a push up keeping elbows in)
  3. Single legs squat jumps (3 on each leg)
  4. Lateral hops immediately to a squat jump
  5. Side plank with a reach under the body and then up in the air
  6. Squat jumps
  7. Clapping V ups (or upper and lower body crunch with a clap under legs)
  8. Reverse crunches with a rotation at the top of the crunch (8 rotations each way)
  9. Reverse plank with a triceps dip, flip over to a push up (that’s 1)
  10. Wall triceps slides (stand facing away from wall with palms against the wall. Slide down wall till shoulders almost touch the wall, then push/slide back up the wall arms stay straight you should feel this in the back of the arm)
  11. Prone arch hold with a pull apart of the arms and legs to letter X then bring them back together
  12. Front lunges with a leg kick (left and right for a total of 24)

 

#athomeexercises

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

 

 

Trainer Tips for Fighting the Holiday Bulge

Welcome to December, that brutal last month of the year filled with cookies, holiday parties and so much to do in so little time that your waist line is the one that pays the ultimate price. Let’s be real, when life gets hectic the first thing to go is exercise. Unfortunately, along with all the […]

shutterstock_santaelliptical

Welcome to December, that brutal last month of the year filled with cookies, holiday parties and so much to do in so little time that your waist line is the one that pays the ultimate price. Let’s be real, when life gets hectic the first thing to go is exercise. Unfortunately, along with all the holiday cheer comes a lot of extra empty calories. So let’s head into the month with a game plan.
First things first, KEEP EXERCISING! I don’t care if it is ten minutes. It’s better than nothing.  There are two huge incentives for keeping up with your regular exercise regimen. The first, is that it will help keep the holiday weight gain to a minimum by burning some of those excess calories. The second, is that this time of year is associated with a lot of stress, and exercise can help keep stress hormones in check.
Next holiday helpful tip is to PLAN AHEAD! If you know you have a social event that will have tempting food and drink, be prepared! I recommend eating a small, healthy meal or snack before leaving. That way, you will be fuller and less likely to overindulge because you are too hungry.  Also, try checking out ALL of  the food at the function before deciding on only one or two items that you really want.  Then make a plate, eat what is on the plate, throw it away, and then don’t graze.  Position yourself away from the food.  If you don’t stand near it you can’t pick at it.  If you are planning on drinking, remember to account for those calories as well.

My final tip is that is important to plan ahead while you are dashing about doing your last minute shopping.  Always carry water with you and keep a healthy snack in your purse or car. I recommend a granola bar or trail mix. Each of these will have some protein and carbs to keep you powering through those crowds at the mall.

#trainertipsforbeatingholidayweightgain

Sophie Pratola

704 604-1518

Sophie.pratola@yahoo.com