10 tips to avoid gaining holiday weight

Merry Fitness and a Happy New Rear

PADONIA - The family’s in town. There’s tons of food around. So how do you keep working out to keep off those holiday pounds?”

“It is the season to enjoy family friends and fellowship,” said Brick Bodies owner Lynne Brick.

She said it’s okay to splurge a little, but if you know you’re going to imbibe the night before then what is your plan the next day? Lynne advises people to have a game plan to combat holiday weight gain heading into 2013.

“Focus on eating a little less. Moving a little more and de-stressing,” said Lynne.

That starts with stopping to take a yoga style deep breath.

“Inhale and exhale, bring the energy through your head, to your heart down to your gut,” said Lynne.  

But before you get a larger gut, look for easy ways to get off your butt and move.

“When you’re brushing your teeth you have to spend one minute to brush the uppers and the lowers so strand on one leg for one minute,” said Lynne.

“When you’re fixing your hair do some leg lifts. See this will help you get a happy new rear,” Lynne added.

10 Tips for Merry Fitness and a Happy New Rear

1. Santa’s Middle Management
Fat around the middle has been found to be more of a health problem than fat in other places. Even if your health risk is low, a high waist circumference may be a warning sign that you should eat healthy and exercise. What’s considered high? For men, >40 inches (201 cm), and for women, >35 inches (88 cm). Manage your middle to manage your health.

2. Party Hearty!
Party for your Heart. In other words, focus on heart-healthy snacks or party foods. Fresh veggies, whole grain crackers, low or no sodium snacks as well as fat-free foods will keep your heart healthy well into 2007.

3. Holiday Kneads!
This is the perfect time of year to focus on YOUR needs! A massage not only helps you to relax and de-stress, it also helps your blood to circulate to all of your muscles, gives your skin a healthy glow, and helps you to re-energize. You can give yourself an instant massage by “kneading” your neck and shoulder muscles!

4. Tree Trimming “Tush” Tightener
Focus on tradition! One of the best over-all exercises you can do is the traditional SQUAT. Bend your knees with your feet under your hips. Sit back as if you’re going to sit on a bench with your body weight on your heels. Then simply, return to a standing position with a straight spine. Trim your tree and trim your “tush” or buns at the same time!

5. Feast-ival of Trees
Every time I eat broccoli or cauliflower, I think of trees. These healthy veggies are packed with vitamins & minerals (vitamins A, B, C, as well as calcium and iron) and anti-carcinogenic agents (i.e. beta-carotene). Eat a feast-ival of “trees” for healthy holidays!

6. Play Dear Games
Play basketball, play soccer, play tennis, or simply play with the people who are the most dear to you. Your children will be endeared to you forever for any family bonding exercise! P.S. Between ages 2-17, kids watch an average of 15,000-18,000 hours of TV, which has been associated with childhood obesity. That’s equal to three years of their waking lives!

7. Festive Presence
Attend each holiday gathering with presence ….. stand up straight with your shoulders back, chest lifted, abdominals tight and back aligned in a line. Straighter posture can help you look 2-5 pounds slimmer; a ‘present’ for yourself!

8. Seasonal Spirits
Stretch your bar calories by cutting them in half. Drink wine spritzers (1/2 wine, ½ sparkling water), drinking lite beer, and dilute other beverages with fruit juices to stretch your spirits!

9. Yule-Tid-E Up!
This holiday, don’t sweat it if you don’t have much time to exercise. Research shows that 30 minutes of physical activity over the course of the day can make a dramatic difference to improve your health. Physical activity such as washing the car, scrubbing the bathroom, vacuuming and vigorous dusting can burn up to 280 calories per hour!

10. Folly-Days!
‘Tis the season to be jolly and have fun! Focus on the “fun” factor while you exercise by choosing the activities that you like to do…. Ski, play sports, walk…. OR try something different such as indoor group cycling, group strength training or yoga. Besides, the Surgeon General has determined that lack of exercise is the equivalent to smoking a pack of cigarettes a day. So focus on FUN ways to exercise and have Healthy “Folly-Days”!

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