How Resilient Is Your Fitness Resolution?

By Deborah Gardner, CMP
Motivational Speaker
COMPETE BETTER NOW!

Twas the season to be “jolly”, however does being “jolly” mean you have to lose momentum on the fitness progress you’ve resolved to make or have made?

For the first time in my life, I’ve gotten serious about getting into shape. I finally hired a personal trainer to show me if I had any hope to improve my stature while losing some pounds. Well, Katie Stumbo, my wonderful fitness trainer has proven it is possible. After faithfully following her exercise and diet instructions for the last 4 weeks (two hours each week), I have lost 4 inches already. That is one inch per week which is a HUGE accomplishment for me. However, I can only enjoy this success for only so long, as the traveling season kicks in for 2007.

Let’s face it, traveling puts a kink into our fitness routine with “seat time” on airplanes, cabs, or meetings. Since I travel up to 10 days a month, I rarely get to rest between business trips, let alone find time to exercise. You may even relate experiencing longer security airport lines where standing in one place for an extended period of time, only exhausts you before even leaving your destination.

So, recently I approached my trainer regarding this challenge and put her to the test to help me continue my exercise progress to not lose momentum on what we have accomplished already.  I don’t like to say “workout” because it has the word “work” in it. However, I like to exercise mostly for my wellbeing so I do not gain a pound or two…or three…or four this year.

Katie came up with these 5 easy moves to do while on the road. Just because you are stuck in a hotel without energy or access to a gym, does not mean you have to stop exercising. Just 30 minutes a day will help you keep your shape until you can pick up your regular routine again. The best part is that you don’t even have to pack your gym gear and those bulky tennis shoes!

5 EASY EXERCISE MOVES

JUMP START:
Before you begin and between every exercise move, stand up and do 20 jumping jacks to burn extra calories and optimize your exercise time. Remember to breath through each repetition.  Always consult your doctor or professional trainer on these exercise.

1) Sumo-squats (Quads, hamstrings, calf’s and gluts)
Stand with your legs wider than shoulder width with your toes pointed out, and your belly button sucked in (do not arch your back). Slowly sit down until your knees are at a 90º angle. Slowly stand back up. As you stand up imagine you are trying to pull your heels together. This exercise is great for your legs, bottom and abs.  Do 3 sets of 12-15 reps.

2) Triceps dips (Triceps, shoulders and forearms)
Find a chair, bench, chest or a set of stairs. Sit on the edge of the chair with your hands placed on the chair as close to your body as possible. Slide your bottom forward until it is off the chair. Bend your elbows trying to achieve a 90º in your elbows, then press through your palms and lift your body up. As you perform this exercise do not let your shoulders slide forward. Maintain good posture the entire time. Do 3 set of 12-15 reps.

3) Plank (Arms, shoulders, back, abs, gluts, hamstrings, quads and calf’s)
Lie on your stomach on the floor and place your hands under your shoulders and turn your toes under so that your feet are flexed. Press through your palms and raise your body off the floor. Hold your abdomen in and drop your hips so that your back is straight and your bottom is not in the air hold this position as long as possible. Build up to 3 sets of 30 seconds.

4) Pilate’s scissor kicks (Abs, inner thigh, outer thigh and lower back)
Lie on your back, hold your abdomen in and press your lower back against the floor. Relax your neck and shoulders. Lift your legs straight up so that your feet are directly above from your hips. Slowly lower your feet off to the sides (making a big V with your legs) and then slowly bring your legs together. Do 4 small scissor kicks. Build up to 3 sets of 12-15 reps.

5) Leg lifts (Hip flexors and abs)
Lie on your back with your hands at your sides. Hold in your abdomen and press your lower back against the floor.  Contract your abdomen muscles and lift your feet 6 inches off the floor. Hold this position for 30 seconds. Build up to 3 sets of 30 seconds.

HAPPY EXERCISING!