Ladies & Gents. Fitness freaks and soon to be Arnolds! This post marks the next article by Angel Chan, a very successful Certified Nutritionist, Pilates International master trainer and Pilates/Yoga/Aerial Celebrity Trainer based in Bangkok. She luckily agreed to share some of her experience here with us and I am already looking forward to further posts and findings. If you like what you read shout out in the comments and follow Angel Chan on Instagram and Facebook!
Workout shortcuts to keep you on track during holiday season
Doing something, fitness-wise, is better than doing nothing.
For me, not just holidays, I used to fail miserably on maintaining my running, strength, Pilates and yoga workouts. Between those families, parties, dinners, lunches and all the other celebrations, I lost my way. So you know now, you’re not alone.
Many of us struggle to maintain our training and activity through the busy holiday season. The better news is there are several shortcuts that will help you to stay on track with you workouts schedule and maintain your momentum through holidays.
The main point is to focus on consistency rather than perfection.
You will not be able to do exactly what you do the normal days and what is planned or wanted, but it’s more important to get in something, rather than nothing.
Fitness, running and all other exercises or workouts is all about maintaining your momentum. If there is too much time that goes by without workout (three to four days), you begin to lose fitness and your habit of activity.
Use the following shortcuts when the holidays get in the way of your regular routine.
3 km is better than none, right? If time is not on your side, suit up and run a mini version of your run. You’ll clear your mind, burn a few calories and most importantly, keep the cakes and pizzas falling. If you can’t run 3 km, strap on your shoes and walk at lunch, or shopping at the mall. A kilometer is a kilometer is a kilometer. It still counts.
20 rounds of Sun Sanitation first thing in the morning
This is my favorite one! Before even I brush my teeth, 20 rounds of Sun Sanitation to start my day. It will spends only around 15 minutes and you will feel your body is totally open up, you have better clear mind and also raise your heart rate up a bit to make you feel great to start the day. This 15 minutes Yoga will help you to welcome your holiday morning with peace and joy.
25 minute tempo
You may not be able to get in your full tempo run, but this doesn’t mean you can’t get that runner’s high. Use this shortened 25-mintues tempo workout: Warm up with three minutes of walking. Run easy for five minutes. Run 15 minutes at an effort’s just outside your comfort zone (you can hear your breathing and can’t talk easily). Walk two minutes to cool down.
Increase calorie burn with a 25-minutes running interval workout
Boost your metabolism for hours post run with this workout. You may keep running it all year long! Be mindful: A little high interval training (HIIT) goes a long way. It’s best to run this no more than once per week if you’re new to HIIT workouts, or twice, with a few days in between, if you are going to regularly run these. Warm up with two-minute walk – start with an easy effort for five minutes to continue your warm up. Run at a sprint effort (hard) for 30 seconds and recover with 90 seconds of very easy jogging or brisk walking – that’s one rep. Do eight total reps before walking two minutes to cool down.
Shorten your strength workout
Instead of trying to squeeze all your strength exercise, choose four to five exercises and perform them time-saving, muscle-fatiguing supersets instead. By definition, a superset is a technique where you perform two exercises in a row with next to no rest in between. Perform eight to 12 reps of each exercise, however many will cause your muscles to fatigue. You can adjust the number of sets based on the amount of time you have.
25 minutes Pilates mat work
You don’t need to go to the gym, no equipment required, Pilates mat work is the best way for you to get a good workout in any time of the day. As everybody know, Pilates does not do set, Pilates do 5-8 reps for each exercise with full range of motion and perfect form and create muscles fatigue. You can easily do 20 + Pilates exercises in 25 minutes and get your full body worked in effective way.
Drop the cool down
Even though the cool down process is important – it helps the body return to its resting state – you can do it on the way to shower. Walk for a couple minutes to lower your heart rate and finish with stretching in the shower.
If all else fails, takes the stairs
If all else fails and you don’t get in a workout, seek out activity in your everyday life. Recently I am traveling a lot with all-day meetings, my way to stay on track is, stand instead of sit, move around as much as I can, and using stairs instead of elevator to get my heart rate up, moved enough for it to count, and felt better for doing so.
Surviving and staying on track during the holiday season can be done with ease if you get in your regularly scheduled workouts when you have the time, and plug in shortcut workouts when you don’t.
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