By Lisa Turpin, Health & Wellness Coach
Hard to believe 2022 is coming to an end. But, “(musical notes?) It’s – THE – most – wonderful time of the year (musical notes?) There’ll be parties for hosting, marshmallows for toasting… and…be of good cheer… (musical notes?) It’s the most WONDERFUL time of the year…” This means a very good possibility for weight gain and unhealthy habits. Sorry for the negative spin.
Move: But, the good news is you don’t have to throw in the towel. If you add more cheer, get in high gear, you can be active and burn calories into the New Year! Decide and commit to movement of any kind. Burning off calories will make you feel less guilt, but will help with your mood, energy, and stamina also to get through the parties and shopping and anything your family or friends throw your way.
Hydrate: As we enjoy more “cheer,” we also have a potential to become dehydrated. Drinking water will make you feel less hungry and content, so a glass before you head to the cocktail dinner will help, and can prevent a hangover. It’s never a good idea to withhold yourself from enjoying Christmas; just be smart. When you are able, drink water and eat veggies and lean meat to counterbalance the negative effects of the holiday. Focus on the higher percentage of your intake from healthy food.
Get moving, preferably daily, but at least two to three days a week. Our area has plenty of choices to be active. If outside activities become too chilly, pick a gym (join me @ Destin Health and Fitness), small group or individual personal training. If you want to stay home, here are eight in-home bodyweight exercises you can do whenever you have time. (3 sets/20 reps) It’s actually easy to be active; you just have to decide to. Toodle-oo 2022.
Wide Squats: Knees and toes turned out, lower down sitting back with weight in the heals, keeping your shoulders back, head and chest up. When coming back up engage the glutes for extra benefit.
Push-ups: If you can’t perform a full pushup on your hands and toes, then put your knees down and see if you can get your chest all the way to the floor. You can also do them at the kitchen counter.
Lunges: Either walking (moving across the room) or stationary (staying in one position and lowering down and up).
Tricep Dips: Find a coffee table or sturdy chair, facing out, sit with your hands on each side of your hips, slide your hips off the table, using your arms, lower your body down and up, bending elbows to about 90 degree angle.
Prone Hyperextensions with Back Fly: Lying face down, arms making a T, lift only upper body off the floor while flying your arms back, pinching your shoulder blades together. Exhale as you lift.
Double Leg Lifts: (for abs) Lie on your back with your hands under your glutes so that it tilts your hips and helps anchor your lower back. Bend your knees to your chest, then straighten legs pointing your toes to the ceiling. Lower your legs about 45° and back up.
Plank Series: 1) Windmills: start in regular plank and open to side plank and switch to the other side plank and alternate side to side. 2) Elbow Plank to Pike: (i.e. yoga dolphin) from an elbow plank, push hips up as high as you can. 3) Plank hold: hands or elbows – hold for as long as you can or set a timer.
Hip Bridges: Lying on back knees bent feet flat on the floor, lift your hips off the floor as high as you can and lower back down slowly, barely brushing the floor between reps.
Lisa Leath Turpin is a degreed and certified health and fitness lifestyle coach and consultant who has devoted her life to motivating and strengthening the body and mind of others. With over 20 years’ experience, Lisa has a B.S. degree in Sports & Fitness Management from the University of Alabama, developed and managed the U.S. Army Corps of Engineers’ Health & Wellness Facility and programs in Huntsville, Ala., is board certified by the National Board of Fitness Examiners and possesses certifications from AFAA, Polestar/Balanced Body, Reebok U, SCW Fitness and American Heart Association. She is currently a group exercise leader at Destin Health & Fitness and an independent personal trainer in the Destin area, diversely and extensively trained in classical and modern Pilates, lifestyle management, personal training, group exercise and post-rehabilitation. Have a fitness question for Lisa? Email BeActive850@gmail.com.
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