Winter weight is typically the result of 5-10 lb. of holiday pounds that seem to add up year after year. Avoid gaining weight this winter with these fun and simple strategies. You may even shed a few extra pounds.
Sign Up for Group Fitness
This is the time to sign up for a kickboxing class, try a bootcamp, join a walking or hiking group, or start attending one of the group fitness classes at your health club regularly. Working out with others can be a great motivator plus if you have to dish out money to join you are more likely to follow through with your commitment. Look for something that is challenging but that you'll enjoy and do it with a friend or make friends right away so you're accountable to another person.
Train With Resistance Bands 10 min. Daily
This may sound like a crazy suggestion but think about this...If you only have 30 min. 3 times a week for exercise, chances are you are probably going to do cardio. But slacking on the weights results in loss of fat burning muscle mass and immediate weight gain. This is where resistance bands come in handy. You can work one body part a day and still maintain your metabolism boosting muscle which will help you maintain your weight.
For example: Monday you can do squats. Stand on the band with both feet close together and pull the handles up so they're even with your shoulders. Do 3 sets of 12. Tuesday you can do curls in a lunge position. Stand on the band with the front leg. Be sure you are keeping your chest up, shoulders back, abs tight, and arms even with your body, not letting your elbows raise up when you curl. Do 3 sets of 12 switching legs on each set. Wednesday you can do a double tricep extension. Hold the band with right hand behind your head and left hand behind your back. Pull up with the right hand and down with the left hand so both arms are fully extnended. Do 2 sets of 12 on each side. Thursday you can do bent over rows. Stand on the band with both feet close together. Bend over slightly keeping knees soft and forming a straight line between your head and your butt. With palms facing forward squeeze your shoulder blades together and pull your hands back so they align with your rib cage. Try not to hunch over. If the cable is too long try wraping it around your feet once. Do 3 sets of 12. Friday you can do upright rows. Stand on the band with one foot and feet close together then pull the handles up to chin level. Do 3 sets of 10. For a great workout, try the:
BodyTrends Beginner Band Solution
Start Your Day High Fiber
Eating fruits, veggies, and healthy carbs early in the day helps digestion, gives you a quick energy boost, and fills you up so you eat less throughout the day. For balance try any of the following breakfasts combinations: Oatmeal with soy milk and protein powder plus blueberries. Scrambled eggs with lowfat cheese in whole wheat tortilla plus an apple. Kashi go lean crunch cereal with skim milk, protein powder and 1/2 banana. Slice of dark 12 grain bread, almond butter, and strawberries. Scrambled eggs with spinach, feta cheese, and tomatoes plus an orange. Cottage cheese with peaches, lowfat granola, and raisins. Plain yogurt with honey, almonds, and choppped up pear. Microwave baked sweet potato with flaxseed oil, cinammon, and honey plus 3 slices lowfat ham.
Focus on Having Fun & Reducing Stress Daily
One of the major reasons people gain holiday weight is stress. People eat too much or don't eat at all and either situation can slow down your metabolism and cause weight gain. The key to reducing stress is to do something fun and enjoyable each day. Put in a comedy cd while you're driving to work, try a yoga class, play 5 minutes of trash can basketball or real basketball with your co-workers, prank call your brother, go for a family bike ride on the weekend, put on your favorite cd and dance with your partner, meditate outdoors first thing in the morning, send your best friend a balloon bouquet for no reason, etc. Doing something enjoyable each day takes the focus away from your daily stress and helps prevent emotional eating.
Make Yourself A Priority
It's very common for women to put everything and everyone before their own needs but this often creates a lot of stress, depression, and unhappiness which leads to emotional eating, skipped workouts, and low self esteem. On your daily to do list write down one thing that you will do each day for your physical well being. That could be working out, cooking a healthy dinner, snacking on healthy foods, taking a walk during your lunch break, etc. Put this at the top of your list and realize that taking care of your needs means you'll be better able to take care of everyone else's needs.
Awesome Video for 10 min. of fitness a day:
