Stay Trim Through Thanksgiving: Gearless Workouts

We’ve come back around to that time of year – it’s sink-or-swim when it comes to our diet around the holidays. Maybe you’ve kicked butt in the gym all year and you’re freaked out the next two months will ruin what you’ve worked so hard for. Maybe you’ve just begun adopting healthier habits and you’re not sure what to do when faced with all the decadent choices coming up. Or maybe you’re putting off your journey to a fitter you until after December. My question for you then is, why wait?

For most of us the time between October and the New Year are tough. With all the candy, desserts, appetizers, party food, beverages (the list goes on...), it can be a challenging time to say no and grab an apple instead.

If you have the willpower to avoid all those temptations, that's fantastic. But if you're like most everyone and can’t say no to things like chocolate or yummy dishes, there are a few easy ways to make it through the holidays without feeling the guilt, extra inches, or the 60-day food coma.

My best advice during these times is to focus on maintaining. Dieting or weight loss is extra challenging this time of year and unless you have the willpower and focus to completely avoid temptation without becoming a social hermit, keep it simple and keep your habits normal.

What I mean by normal is if you are normally eating several small meals a day, exercising and drinking your water, then try not to deviate from that too much. Tell yourself that this isn’t the time to lose those stubborn last ten pounds - just keep it steady. If you don’t, you could be setting yourself up for failure. If you’re not coming from a steady place already, it’s okay to choose now to start. Just take these tips into account:

1. Don’t sway from the norm: I know right now everything is so much more tempting and you feel you deserve to indulge. There's nothing wrong with enjoying here and there - just be

Tomorrow’s Turkey Day and although I suspect most of you have already given yourself the excuse to eat whatever you want, I want to give you some incentive to feel your best during the holiday weekend. As I tell all my clients – try not to focus on losing weight this week, but instead focus on maintaining. This means that with all the extra food you’re likely to take in, you’ll need to compensate with some physical exertion (i.e.: exercise!). How to do that when you’re surrounded by your extended family with no exercise equipment? Find a room (or go outside), shut the door and give it 20 minutes! Here are three workouts to choose from, each only require your own body weight and a decent pair of sneakers (and clothing – this isn’t the time or place for indecent exposure).

WORKOUT #1: BALANCE-BUILDING CARDIO
This workout will not only strengthen your balancing skills but it’ll tone your abs and butt!

Happy Feet – Run in place as fast as you can for 12 seconds (no one’s watching, just go for it). Stop and jump diagonally to the left, landing on left foot; balance for 6 seconds. Jump back to center. Run in place again, then jump to the right and land on right foot. Jump back to center. Do 4 reps, alternating sides.

Hop Around the Clock – Imagine standing in the center of a clock, facing 12. Balancing on right leg, hop to face 3, then 6, 9 and back to 12, pausing for 2 seconds after each turn. Repeat, hopping counterclockwise. Switch legs; repeat. Do twice on each leg.

Rocking Chair – Stand with feet hip-width apart, arms out to sides at shoulder height, palms facing floor. Stand on toes, keeping core engaged and arms straight. Hold for 2 seconds. Lower heels to floor and lift toes while bending elbows and squeezing shoulder blades together. Hold for 2 seconds. Continue rocking back and forth and moving arms out and in for 1 minute.

Picking Daises – Stand on right foot. Squat, reaching left hand to touch floor 6 inches in front of you. Return to start. Switch legs and hands; repeat. Do 8 reps, alternating sides.

WORKOUT #2: D0-ANYWHERE SPORTS DRILLS
Step outside to blast 250 calories in 20 minutes. All you need is about 100 yards (15 to 25 seconds’ worth).

1. Warm-up – Do each of these moves for 1 minute:

• Walk with high kicks: Extend arms at shoulder height in front of you. Step with right foot, then try to kick left hand with left foot, keeping leg straight. Repeat with right foot. Alternate sides.
\• Jog with high knees: Try to raise knees to chest.
Do side shuffle: 5 steps left, then right.
• Skip with high knees.

2. Agility Shuffle and Squat
a. At 5-yard intervals, set up 3 markers (rocks, sticks, etc.). Stand at middle marker. Run to left marker, bend down to touch it, run to right marker, touch it, then run back to middle.

b. Perform 20 squat jumps (squat, jump up as high as you can, then land back in squat). Repeat set 3 times. Rest for 1 minute.

3. Box Drill/Plank - Set up 4 markers in a square, with 10 yards between each pair. Start at one corner, run to first marker, side shuffle to second, run backwards to third, and side shuffle to fourth. Then get into plank position (forearms on ground, back straight, toes tucked under) and hold for 30 seconds. Repeat set 3 times. Rest for 1 minute.

4. Sprints - Sprint 100 yards (or 15 to 25 seconds). Walk back to starting place. Do 5 times.

WORKOUT #3: STOP THE SAG
Choose this workout if you’re concentrating on not losing tonality in your muscles this weekend.

• Lunge with Press – Stand, tightening your fingers into fists, elbows bent, hands by shoulders (if you have 8 to 10 lb weights to hold instead that’s great). Lunge forward with right foot, keeping right knee behind toes. Press weights overhead. Lower; return to start. Do 20 reps, alternating sides.

• Squat Thrust – Stand with feet shoulder-width apart. Squat and place hands on floor by feet. Jump back into plank position. Hold for 1 count, then jump back toward hands; jump up. Do 12 reps.

• Pushup with Leg Raise – Start in full pushup position (legs extended, hands under shoulders, abs engaged). As you bend elbows lift right leg as high as you can. Push back up and lower leg. Do 12 reps, alternating legs. Note: To make this easier, perform each pushup on your knees and raise up to your toes to perform each leg raise).

• Tricep Dips – Sit on a step with knees slightly bent, feet on floor. Place hands by hips on step. Slide butt of edge, bend elbows, and lower hips. Straighten elbows to push body back up. Do 12 reps.

• Lunge Jumps – Stand with feet shoulder-width apart. Lunge forward with right foot, keeping right knee behind toes. Jump up and switch legs so that left foot is in front. Do 15 reps.

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and
coaching them to push their limits beyond what they
think they are capable of.