November-December - Viva Tysons Magazine

health & fitness
no equipment needed, just a few minutes of motivation to
keep you healthy during the holiday season.
by keryn Dohanich
During the holidays, we often find our schedules unpredictable, full of travel, and full of delicious food. All of
these factors lead to leaving behind our normal gym and exercise schedules and opting for a more sedentary
lifestyle. However, this doesn’t have to be the case, here are three easy workout routines that require no
equipment, other than yourself. A little self-motivation and a few minutes between holiday parties can make a big
difference to your health during the holiday season. Make a goal to keep the weight off this holiday season, rather
than a resolution to loose it in the New Year.
Vacations range from the hustle and bustle of a set schedule, to plenty of leisure time with family and friends.
No matter what the speed of your vacation we have the right workout for you. Even fitting in a few exercises will
make a difference to your overall holiday health. Opt for a longer workout when you have the time and you will be
healthy and ready to face the New Year.
10 miN 25 miN 45 miN
10 Squat Jumps
50 Jumping Jacks
20 Alternating Lunges (per leg)
10 Push-ups
50 Crunches
60 Second Plank Hold
2 Minutes Stretching
Repeat this exercise
routine as you have time
during the day.
In addition to adding exercise into your vacation, use metabolism boosting foods in your holiday recipes to increase
your battle against the holiday bulge. This list of metabolism-friendly foods should also be a guide when attending
holiday parties or going out to eat. Making smart decisions during the holiday season will have you enjoying the
festivities without the inevitable guilt on January 1st.
METABOLISM BOOSTING FOODS:
• Tomatoes
• Beans
• Soybeans
• Spinach
• Fish
• Chick Peas
• Cottage Cheese
• Flax
• Sweet Potatoes
• Ginger
• Lemons
• Egg Whites
50 Jumping Jacks
20 Squats
20 Squat Jumps
20 Alternating Lunges (per leg)
25 Push-ups
30 Mountain Climbers
50 Crunches
60 Second Plank Hold
2 Minutes Stretching
Repeat this exercise
routine until you reach the
25 minute mark.
• Oats
• Lima Beans
• Olive Oil
• Brussel Sprouts
• Almonds
• Avocado
50 Jumping Jacks
30 Butt Kicks
25 Alternating Lunges (per leg)
10 Push-ups
15 Tricep Dips
30 Leg Raises
15 Standing Calf Raises
40 Crunches
20 Bicycle Crunches
60 Second Plank Hold
4 Minutes Stretching
Repeat this exercise
routine until you reach the
45 minute mark.
• Apples
• Garlic
• Yogurt
• Cinnamon
• Cocoa
• Blueberries
48 VivaTysons | november-december 2012 vivatysons.com