fitness

Six Ways to Fight Holiday Weight Gain

Written on December 12, 2014 at 11:51 am , by

Dessert trays, cocktail parties, big family meals—it’s the perfect combo for a happy holiday, but for a trim waistline? Not so much. Of course, occasional indulging is okay, but to stop you from overdoing it, we pinged Amanda Butler, a trainer at NYC’s BFX studio, a boutique gym that offers classes like barre, group cycling and circuit workouts. She gave her top exercising and eating tips for keeping the number on the scale steady throughout the season.

Amanda doing the squat for a burpee

1. Take Four for Fitness
Making time to break a sweat will torch some of those calories from pie and cake. To quickly maximize the burn, try a Tabata routine—a type of high-intensity interval training that requires you to push yourself as hard as you can for 20 seconds, then rest for 10 seconds and repeat for eight rounds. That’s just four minutes of work!

The move Amanda says works best to sculpt from head to toe: burpees. To tackle this exercise, stand with your feet hip-width apart. Squat down and place your hands on the floor, then jump your feet behind you so you’re in a push-up position. Perform one push-up. Next, jump your feet forward toward your arms, then stand and jump straight up, clapping your hands over your head. You’ll burn approximately 75 calories in just four minutes with this move—that’s about one chocolate chip cookie. For similar results without the full-on burpee, alternate jump squats and push-ups (you can put your knees on the floor to modify it) for your 20-second intervals.

2. Keep Moving
While you’re waiting to take the ham or casserole out of the oven, do a few quick moves, such as triceps dips or step-ups with the kitchen chair. It always helps to take the stairs and walk more too, so park farther from the mall entrance or grocery store to get more steps.

3. Grab and Go
At the dessert table, put the two treats you love the most on your plate and walk away. Enjoy each bite and then start a conversation with someone at a spot located away from the sweets so you’re not tempted to snag more.

4. Graze at a Slow Pace
When you’re having a group dinner, eat slowly and put your utensils down every now and then to help you do so. Savor the flavors and pay attention to how you feel. If you let out a big sigh from being so full, it’s definitely time to stop nibbling.

5. Plan for Celebrations
Don’t show up to your company’s or friend’s bash on an empty stomach. Have a snack, like an apple, before you go so you’re not feeling ravenous and ready to scarf down whatever you see first. Also, sip water between cocktails and swap the sugar- and fat-filled choices, such as eggnog or a flavored martini, for lighter beverages, like a vodka soda with lime or red wine.

6. Mentally (and Socially) Prepare
Give yourself a little pep talk before a full day of dining so you’re ready to turn down the second (or third) helping. And let others know you’re trying to watch your weight so they don’t peer pressure you into having more food and drinks.

 

How I Jump-Started My Fitness Routine

Written on September 5, 2014 at 4:50 pm , by

 By Syden Abrenica

When it comes to exercising, I’m not diligent when going it alone. It’s easy to simply skip a workout, especially after a long day at the office. After a few months of sporadic exercise and no results, I decided to make a big change and join a boot camp.

Enter Parsippany Adventure Boot Camp, located in New Jersey.

Two trainers head the four-week programs: Jessica Federici, a NESTA Personal Fitness Trainer and Mad Dog Spin Instructor and Tracy Seland, an HKC Kettleball Instructor and NESTA Personal Fitness Trainer.

The programs are based on circuit training, so every daily workout is different. Circuit training focuses on building your strength and muscular endurance, so think bursts of heart-pumping cardio, squat jumps, burpees and more. Each session runs 45 minutes to an hour, depending on the exercises.

Not only is your body reaping the benefits of daily workouts, the trainers are also in constant communication with you (along with your fellow campers). They share healthy recipes, provide tips on working out at home, and try to inspire and motivate you to become a healthy version of yourself.  There’s no intimidation here–both Jessica and Tracy foster an encouraging and supportive environment.

After two monthlong programs, I’ve lost inches all around. But my biggest success is in how I now view exercising and dieting. I’ve stopped overthinking and simply plan out my weeks.

 

To learn more about the Adventure Boot Camp, visit their website and Facebook page.  To find a certified Adventure Boot Camp near you, visit BootCampFinder.com.

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Three Ways to Streamline Your Workout

Written on May 12, 2014 at 4:14 pm , by

By Maria Masters

You don’t have to trek to the gym to attend a boot camp or yoga lesson—all you need is an Internet connection. The newest way to exercise is by viewing a session via your TV, laptop, tablet or smartphone. With these three fun (and affordable) sites, there’s never a reason to cut class.