Pick up some weights before you pile on the gravy, and you won't have to give up your favorite seasonal treats.
The temperature's dropping, the leaves are turning, and you're about to face another season of creeping holiday pudge. It starts out slow, but after a few months of nibbles-Halloween candy, Thanksgiving stuffing, classroom party treats, and all those delicious holiday desserts-most folks pile on 7 to 10 pounds.
But there's a way to ward off the "holiday 10" before the feasts hit, and that's by shoring up your body's fat-fighting defenses now. A toned body burns calories at a much higher rate than a flabby one. Another bonus is that getting in shape will give you extra energy for juggling holiday obligations. And you can do it without spending a fortune on a fancy gym or personal trainer.
One of the best-kept fitness secrets is that uith a little planning and effort, you can get fit all by yourself. We've asked three top trainers to teach you the basics and suggest the best resources for creating a practical, effective fitness plan you can easily follow, change when you get bored, and stick with for life.
Find Your Motivation
To begin, tackle the single issue that contributes to the failure of most fitness plans-motivation. The idea, experts say, is to concentrate on issues other than diet, exercise, or even health. "What's your driving force? What do you want to achieve in life?" asks Gillian Hood-Gabrielson, a fitness coach and motivation expert who says that studies show people can't be "scared fit." Instead, it's looking forward to living better that keeps people moving.
Hood-Gabrielson's approach is exactly what keeps Bronx, New York, dance teacher and NEA member Beverly Spencer fit and on her feet, even when the demands of the classroom wear her down. "Dance is my motivating factor," says Spencer, who once performed with the Dance Theatre of Harlem's Workshop Ensemble. "It's a creative art form, and anything I can do that's creative is very important to me."
Spencer stays active teaching West African dance to K-4 students at Community School 66 in the Bronx. She's also found a new fun way to stay fit by adding belly dancing to her workouts. Rather than just seeing it as a great way to burn calories-which it is-Spencer considers it "a reward, because I'm learning a new form of dance."
Four Steps to Fitness
To create a self-guided plan that fuels your passions and makes your holidays healthier, try these four steps.
GET IN TOUCH WITH REALITY. Buy a journal. Record goals, motivating factors, starting measurements, and eating plans, and then chart your progress-all what a good trainer would do for you. Next, "set measurable, achievable goals," advises Hood-Gabrielson, who's also founder of healthieroutcomes.com and an expert on intuitive eating. "Don't start with, Tm going to lose 40 pounds.' Begin with doable, weekly goals." Avoiding the stress of unrealistic expectations is one of the keys to a successful plan. Losing two pounds a week is both healthy and realistic.
LEARN YOUR BODY'S BASIC? Weigh and measure yourself, suggests Justin Price, the IDEA Health and Fitness Association's Personal Trainer of the Year and a biomechanics expert. If stepping on the scale makes you crazy, Price suggests using the fit of a favorite outfit as a guideline throughout your program. Or measure your ability to perform daily activities: How many stairs can you climb before you're out of breath? How far can you carry your groceries? How long can you ride your bike or jog with your dog? Record your stamina level and check it as you progress.
PROTECT YOURSELF. To exercise safely, Price suggests these assessments: Check your feet. Are you flat-footed? Do you turn your foot inward as you stand or walk? If so, use an orthotic device in your sneakers to stabilize your gait. Also check your hip and back alignment. Good posture is critical. To test yours, stand against a wall and place your heels, buttocks, head, and shoulders against it. Then place your open hands on each pelvic bone, with your fingertips facing in toward each other. Bring your fingers together until your index and middle finger touch. Look down and rotate your pelvis up, pulling in your stomach, until you can see your middle finger. That stance should be your proper posture.
DESIGN YOUR PLAN. Everyone needs cardiovascular conditioning, toning, and resistance training, and there are tons of ways to accomplish that goal, Price stresses. In addition to the plans listed below, try out a range of exercise videos and add them to your routine for variety, or check out the cable network fitness shows. You can also log onto the Web to find exercises and learn how to move properly. The President's Council on Physical Fitness (www.fitness.gov/pepup.htm) is free, while Plus One Active (www.plusoneactive.com), which includes a library of 800 moves, costs $10.
ONE IMPORTANT THING. If you haven't been working out regularly, check with your doctor before starting any program, no matter how gentle.
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