, , , , , , , ,

That’s right, Thanksgiving is less than 2 weeks away. Wait, what?!? Do you wonder as we do, how – in the blink of an eye – the holiday season has started? We are caught unaware and off-guard.  Worse, it seems that each year our weight so easily blooms by  5 to 10 pounds.

Holiday shopping, end of school + sports parties, fast food dinners, and holiday gatherings lead to less time for our typical health routines. As we consume more calories and become a bit more sedentary we tend to find our waistbands stretching and stamina diminishing.  This combination can be physically and emotionally deadly.

So what can we do to help prevent this? Previse enlisted the support and wisdom of our guest blogger, JR. Rosania to help you form the best plan of attack, which is to stay ahead of the game. Today he will provide for all of us several healthful guidelines and exercises to help avert the possibility of (HO-HO-HORRIBLE) HOLIDAY WEIGHT GAIN!

Quite simply, to help you maintain your current weight, (try to) anticipate how many extra calories you may be going to eat at the begining of your day.  If I am prepared for consuming extra calories in the form of sweet drinks, meat, stuffing, and baked goods, I know I can enjoy myself more by eating less calories than I normally eat throughout the day + adding additional fat burning activities like running, biking, hiking or resistance training to my daily routine.

By incorporating the following FOUR FAST FIXES program to your weekly routine, you can quickly burn off those holiday calories, build some muscle and help prevent packing on the horrible holiday lbs!

  1. Add  30 – 40 minutes of extra cardio fat burning activities 2 – 3 times a week
  2. Add Sprints (sprints can be running or biking and 30-60 seconds long with 1 minute recovery)
  3. Add an extra 60 – 90 minute cardio fat burning session with little to zero intensity.
  4. Perform the following floor exercises, 3 – 5 times a week, completing 2 – 3 sets of 15 – 20 reps per exercise.

BICYCLE CRUNCH: Lying in a supine position with one knee up toward your opposite elbow, rotate elbows and alternate leg positions while crouching

SIDE HIP-UP: Lying on your side with the top arm on your hip, lift your hips up and down. Flip over and repeat on other side.

LUNGES: Standing with feet together, step forward with one leg and squat down to a 90 degree knee bend with the forward leg. Step back and alternate to the opposite leg.

STEP-UPS – Start with one leg up on a platform and begin to step up onto the box. Lower back to the floor and alternate to the opposite leg and repeat

So, in summary, keep an eye on how much you are eating and drinking during the busiest time of the year and be intentional about working out and burning those extra calories!

Previse Skincare is donating $10.00 of every purchase made now and through December 31, 2012 to the American Red Cross.

Happy Holidays

JR. Rosania/CEO Healthplex   @jrrosania