Exercise tips for Holiday

http://www.netfit.co.uk/articles/fitness_articles/exercise-tips.htm 

Exercise Tips for Holiday

If you are going on holiday, it helps to have some exercise tips to help you keep on track. Many people find that while they are able to be disciplined when their regular schedule is in place, during big holidays, or when they are on vacation, it becomes much harder to stick to their plan.

If you follow the exercise tips given below, you should be able to survive holidays - whether you stay at home or travel.

• Make a Plan:
  
  One of the biggest problems is that people don't plan for holidays. By taking the time to think in advance about what you will do - what will you eat, where will you exercise? - you will dramatically increase your chances of success.
  
  In fact, many people do exactly the opposite. They expect to fail over the holidays - they expect to blow their diet, they expect to skip workouts, and as a result they don't even make the effort. By planning to succeed you can set up a positive expectation, and increase your chances of success.
   
• Plan your workouts:
  
  Whatever your holiday plans, be sure to plan your schedule in advance. Write them down and you won't be caught unprepared or tempted to procrastinate. People who try to operate on the fly, fitting in workouts and meals as and when they have time left over inevitably find that there isn't any time left over.
   
• Set Goals:
  
  Rather than seeing this as a time to relax and let things slide, set yourself some goals. This can either be goals for what you will do while you are on holiday, or goals that run past your holiday that will require you to work out and eat right during the holiday. When you set your goals, be sure to write them down - research shows that people typically achieve around 80% of the goals that they commit to paper.
   
• Cut yourself some slack:
  
  Aiming for perfection is the route to disaster. When you are on holiday you want to enjoy yourself. Schedule some off days when you don't workout, and be sure to allow yourself to eat some treats. Having these planned "cheat days" helps you to stay on your program better, and will have little overall effect on your physique or fitness.
   
• Climb back on the horse:
  
  One problem many people have is that they let one failure doom their whole program. If you skip one workout, have too much dessert one night, big deal. Simply get back up on the horse, and that one transgression will have almost no overall effect.
   
• Aim for consistency:
  
  Consistency is the key. If 80 to 90 percent of your diet is good, if most days you eat five or six small meals of healthy, nutritious food, then the occasional big dinner or extra treat won't be a big deal. Similarly, if you are working out four or five times a week, missing a workout is not a problem.
   

By following these simple steps, you can ensure that your holiday doesn't sabotage your health or fitness program.

Holiday foods and calories and exercise to burn those calories

Gained 3 lbs. over the Christmas eating Holiday foods for almost 3 days, but back on track with diet and exercise plan now

I had a great Holiday, and cooked some yummy food and treats over Christmas Eve and Christmas. I didn't work out for 2 days and snacked and ate delicious treats. I gained 3 lbs from all the feasting. I did not pigout, but I definitely went over my normal calorie intake. I am now back on track exercising daily and eating salads, fish, and whole wheat bread. I am back drinking mostly water and a coffee or two daily. I feel good and strong and still fit my skinny jeans. I actually tried on some 36 size jeans at a thrift store, but don't fit them yet, maybe soon though. My 38's are actually all have room in the front, so that is cool. I am working out a lot with the 20lb weight my wife bought me for Christmas. My arms are getting bigger and stronger. I have been mostly working out cardiowise by walking outside with my daughter and a dog we sit for. It is nice to be out in the air, but it has been in the low 40's and high 30's this week, so pretty cold for this California boy to be out in. Got to exercise though, so I don't mind. I will use the gym at my apartment if need be or go to Fitness 19 soon. I am realizing my weight is very sensitive and a lot of variation can occur week to week. Some days I eat out and still try to eat healthy, but my calories are over and I gain some weight. I know this really happens when the combo of eating off my diet/calorie plan and not working out are a double whammy to my weight-loss goals. I do have a normal life like most people, so I cannot expect to always lose the 2-4 lbs I was losing initially when I was not working and had a very strict lifestyle. I am trying to be realistic, and I am not giving myself a firm date on a goal of reaching my 170lbs. Short term I am seeking the 200lb. goal, I have not been 200lbs forever. I feel at times I am very hard on myself and sometimes feel like I am getting too hungry, so I have to adjust and eat and take a day off if my body is too sore from working out. I am learning a lot in this journey and hope to help others on their journey and we can encourage each other. All I know is that weight-loss is not always such a simple thing and to be patient and just be methodical and work my plan daily. One thing I did do most of my Holiday is to track my food calories, that showed me what I was taking in and to be aware of how eating like that would affect me. I am going to stick with what I know and do and not be so hard on myself and just keep going. I know one thing, I am not going back to the lifestyle I lived practically my whole life and being depressed and full of self-hatred. This was misery and my life now is happy and enjoyable and I can't wait to see what a year from now will look like! Merry Christmas all and Happy New Year!!! Thanks for reading.

17 Household Items that work just as well as weights

http://www.cosmopolitan.com/health-fitness/advice/a32196/items-that-work-just-as-well-as-weights/

17 Household Items That Work Just as Well as Weights

Home workout, here you come.

By Elizabeth Narins

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  Find awesome workouts you can do at home with very little equipment at CosmoBody, the new fitness and lifestyle video channel.
  There's nothing more annoying than doing an online workout or DVD and discovering you don't have the fitness props you need. The next time this happens, raid your pantry to find items you can easily sub in to complete the workout — and maybe even intensify it. Unlike solid dumbbells, lifting items with unevenly distributed weight (think liquids and dry goods like rice) activates tiny muscles, challenges your stability, and recruits your brain to focus on the movements, says certified fitness trainer Kira Stokes. All of this can make exercises even more effective.
  

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  So keep the items below on hand the next time you do a home workout. Or, use them to try the moves below, designed by Stokes for you to build a DIY workout.
  But first, some quick tips: Tie a plastic rubber band around any item that feels slippery to prevent yourself from dropping it. And obviously remember that the items below will get lighter as you use them.
  1-Pounders (16 ounces)
:
  While they're perfect for almost any aerobic workout and upper body exercises that involve upwards of 20 reps per set, 1-pounders are particularly ideal for lateral raises: Hold one item in each hand along your sides with your palms facing your body. Then lift both weights straight out to the sides until they're level with your shoulders. Pulse five times, then release with control. Do 25 reps, and don't be surprised when you feel the burn in your arms, shoulders, and upper back.
  

  
  

  
  

  
  

           

  1. Cans of Soup or Beans
  

  

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  2. Bottle of Salad Dressing
  

  

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  3. Bottle of Vinegar
  

  

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  4. Cutlery
  Grab a stack of about 10 spoons or forks — the number will vary based on the heft of your utensils. Loop a rubber band around each to keep the utensils together and improve your grip.
  

  

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  2-Pounders (32 ounces):
  Advance to 2-pounders when you master your 1-pounder moves. Two-pounders are great for front raises: Hold one item in each hand, and let your arms hang straight down in front of your thighs with your palms facing your body. Keep the arms straight as you lift both weights in front of you to shoulder height. Pulse five times at the top, then lower with control, and repeat 25 times to sculpt strong and sexy shoulders.
  Another idea: A front-raise with cross: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet about hips-width apart. Roll your shoulders back and extend both arms straight out as you raise the dumbbells to about shoulder height with your palms facing down. Cross your left arm over your right arm, then uncross, and bring your right arm over your left arm. Uncross, brace your core, and lower back to starting position with control. That's one rep. Complete 25 reps to strengthen your chest and shoulders.
  

  
  

  
  

  
  

           

  5. Cartons of Soy Milk
  Go for the kind that doesn't require refrigeration so it doesn't get all gross.
  

  

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  6. Small Bags of Rice
  

  

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  3-Pounders (48 ounces)
:
  This weight works well for endurance butt work like glute presses: Get onto all fours and squeeze one of the items below in the crease of one knee. Then, drop down to your forearms and engage your butt as you flex your foot and lift it straight up to the ceiling until your knee is level with your hips. Pulse up one inch, then lower down one inch, and repeat 25 times. Then, do five full-range reps (bring your knee all the way down to the floor, and up to hip level), and finish with 25 more pulses. Repeat on the opposite side.
  To work the upper body, try triceps kickbacks: Grab one 3-pound item in each hand with your palms facing your body. Then bend both knees and lean forward at the waist. Drive both elbows up toward the ceiling until your upper arms are parallel to the floor. From this position, extend both elbows. Do 20 reps, then 20 pulses in the extended position, and 20 more full-range reps. You'll feel it in the muscles behind your upper arms.
  7. Bag of Apples
  Seal the top of the bag with staples or tape to prevent apples from tumbling out.
  

  

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  8. Standard Bag of Onions
  Enclose these in a plastic bag so the onion skin doesn't shed everywhere.
  

  

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  9. Bag of Oranges
  

  

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4-Pounders (64 ounces):
This weight is perfect for compound exercises that activate multiple muscle groups at once. Try squats with shoulder presses: Hold one 4-pound item with both hands and stand with your feet hips-width apart, your feet facing straight forward, and your weight in your heels. Keeping your knees behind your toes and chest up, lower your butt straight down until your thighs are parallel to the floor. As you press up out of your squat, bend your elbows and extend your arms straight up to bring the weight overhead. Do up to 20 reps, and complete up to three sets. You should feel the burn in your thighs and shoulders.
10. Fridge-Door Ketchup Bottle
If you've already broken the inner seal, secure the lid with tape to avoid making a mess.

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11. Bag of Pet Food
Make sure it's 4 pounds – pet food comes in many sizes.

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12. Medium Pumpkin
Weigh it at the grocery store to confirm how much it weighs.

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5-Pounders (64 ounces):
Household items aren't always as easy to grip as dumbbells or kettlebells, which are specifically designed to fit in your hand. Use 5-pounders for moves that involve a two-handed grip, like a reaching lunge: Grab one 5-pound item with both hands, and take one large step forward. Keeping your front knee behind your toes, bend both knees about 90 degrees. Hold for about two seconds, then bend from the hips to place the item on the floor near your front foot, and push up through the heels to come back to starting position. Repeat on the same side, and pick up the item before you return to stand. Do up to three sets of 20 reps, then repeat on the opposite side. You'll feel it your thighs, butt, and core.
13. Large Bag of Rice

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14. Standard Bag of Potatoes 


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15. Standard Bag of FlourPut this in a large Ziplock bag to avoid dusty accidents.

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8-Pounders (128 ounces):
With heavier weights, you'll exhaust your muscles with fewer reps. Try a staggered-stance lateral row: Take the item in your right hand and take a large step forward with your left leg. Bend the front knee slightly and place your left forearm on the top of your left thigh for support. Keeping your back leg and spine straight, bend forward from the waist and let the weight hang straight down toward the floor. Keep your right elbow along your side as you engage your upper back, core, and right arm to pull your elbow up toward the ceiling until the the weight is at your right hip. Pause, then lower. Repeat up to 15 reps, then do 10 pulses, and 15 more reps before you switch sides and repeat.
Or, grab an 8-pounder in each hand, and do rear delt flys: Take a large step forward with either leg just to stagger your stance, and bend both needs slightly. Then lean forward at the waist and let both weights hang down toward the floor. Lift both weights straight out to your sides until they reach about shoulders-height. Pause, then return to start with control. Do up to 25 reps to sculpt your shoulders, upper back, core, and chest.
16. Gallon of Water or Milk
If you opt for milk, finish the contents before you repurpose it so your milk doesn't spoil. Then rinse and fill the jug with water.

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10-Pounders (160 ounces):
Of course you can always grab two 5-pounders (or another combination of the weights above) to create a 10-pounder. This weight is great for one-legged deadlifts: Grab the item in your left hand and stand on the right leg. Keeping your spine straight, hinge forward from the waist and let the weight drop down to the floor as you extend your left leg straight out behind you. Return to start to complete the rep, and complete up to 15 on each side. You'll feel it in your core and the back of your thighs.
17. Large Bottle of Laundry Detergent Home workout, here you come.