Fitting in Your Fitness During the Holidays

Every Saturday morning I wake up early and I go to the gym at 8 AM. People always ask why I chose to do this on a day that I could sleep in a little and be a little lazy. There are a few reasons why I do this. It's nice to get an hour to myself before the hustle and bustle of the weekend activities begin. Also, I know that it will put me in a great mood and mindset for the rest of the day. So when I'm offered a piece of cake at a birthday party later that day, I remember the hard work I put in at the gym and usually decline.

Why not take this philosophy and apply it to the holiday season as well.  You know you have holiday parties and family gatherings to attend.  You know that not all the food at these gatherings will be the best options for you (check out my holiday eating guide for tips on eating right through the holiday season).

How can you make sure you are in the right frame of mind to face the challenges ahead? It's simple. Wake up early, enjoy a good workout, and set yourself up for success.

If you can go to the gym, great.  If not, try to get a good workout in at home. If you are traveling and don't have access to any equipment, try the workout below. Whenever I need to work out and don't have access to any equipment, I do a circuit. This workout consists of 4 rounds of 4 timed exercises. You can vary the exercises based on your ability and what equipment to which you may have access. (Links to instructional videos for all these exercises are available at the bottom of this post.)

First make sure to get in a good warm up:
1. 3 sets of 10 jumping jacks and 10 seal jacks
2. 3 sets of 10 glute bridges
3. 3 sets of 5 fire hydrants on each leg

Circuit:
 Perform each exercise for 20 seconds, completing as many reps as possible being mindful of your form, then rest for 20 seconds between exercises. After completing all four exercises, rest for 1-2 minutes between rounds. Complete 4 rounds. You can download a free interval timer app for your phone or iPad.

1. Push ups
If you can't do regular push ups, do them on an incline. You can start by using a kitchen counter.  If that is too easy, then use a sturdy chair pushed up against a wall. The lower the incline the harder it will be. In time you should be able to lower the incline.
2. Squats
Regular body weight squats are good. If you want to challenge yourself more you can add a weight if you have one.
3. Sit ups
Here you can substitute any abdominal exercise (bicycle crunches, sit ups, thigh slide sit ups, toe touches), or vary the exercise with each round.
4. Mountain climbers

Another variation would include alternating between sprinting and walking instead of the body weight exercises listed above. Sprint for 20 seconds and then walk for 20 seconds. Do this 8 times, rest for 1-2 minutes, and then repeat 3-4 times.

Instructional videos clips:

Warm up exercises:
Jumping jacks
Seal jacks
Glute bridges 
Fire hydrants

Circuit exercise:
Push ups modifications
Squat 
Knee grab sit ups
Thigh slide sit ups
Mountain climbers