Can’t find time to come to the gym? The gym can come to you!Christmas season is here! Black cake, pepper-pot, cook-up, ice cream and the drinking of lots of alcohol will be added to our daily meals.
During this time most gyms are closed or you are just too busy at home so it’s difficult finding the time to actually go. Here is a simple 30-minute workout to keep you active and also help keep off those extra pounds. This speedy workout is taken from my popular body sculpting class. You will burn up to 350 calories and you will build strength while you’re doing it. It can be done anywhere, whether on vacation or at home. Do this routine just three times per week to keep off the extra weight.

What you will need:
A towel
Water
A mat
Mop stick
Skipping rope

WARM UP (REPEAT 3X)

Run on the spot 1min
Jumping jacks 25
Front kicks 30
Punches 50
Skipping 5 mins

SCULPTING (REPEAT 3X)

Squats 25
Pushups 15
Lunges 50 (alternate sides)
Lying Superman 25
Bridges on heel 50
Skipping 5 mins

Abdominals (REPEAT 3X)

Russian Twist (using mop stick) 50
Basic crunches 25
Bicycles 25
Leg raises 15
Sit ups 15
Skip 5mins

What about your diet?
The holiday season is a time we celebrate with friends and family. Unfortunately, for many of us it also becomes a time for over-eating and weight gain. The holidays don’t have to mean weight gain. Focus on a healthy balance of food, activity and fun. By implementing these few eating tips you can stay healthy through the holiday season.

BE REALISTIC
Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

PLAN TIME FOR EXERCISE
Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increases holiday eating

DON’T SKIP MEALS
Can’t stress this enough, before leaving for a party eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

SURVEY PARTY BUFFETS BEFORE FILLING YOUR PLATE
See what’s on the menu, choose your favorite foods and skip your least favorite. Include fruits and vegetables to keep your plate balanced.

EAT UNTIL YOU ARE SATISFIED, NOT STUFFED
Savor your favorite holiday treats while eating small portions. Sit down, get comfortable and enjoy.

BE CAREFUL WITH BEVERAGES
Alcohol can lessen inhibitions and induce overeating and non-alcoholic beverages can be full of calories and sugar.

IF YOU OVEREAT ON ONE MEAL GO LIGHT ON THE NEXT
It takes 500 calories per day or (3500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of cake!

(Noshavyah King is a Certified Personal Trainer, aerobics instructor, Sports and Conditioning Coach and Zumba Instructor, and the owner of Genesis Fitness Express Located at Transport Sports Club. Tel: 6014481/6092765)