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Surviving the holiday season

[text_block style=”style_1.png” align=”center” font_size=”16″ font_color=”%23333″ font_spacing=”2″ font_shadow=”none” bottom_padding=”15″]Your free video series on reducing the collateral damage this holiday season[/text_block]
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[text_block style=”style_1.png” align=”center” font_size=”16″ font_color=”%23333″ font_spacing=”2″ font_shadow=”none” bottom_padding=”10″ bottom_margin=”0″]Video #5[/text_block]

Holiday Season Fitness

[text_block style=”style_1.png” align=”center” font_size=”17″ font_color=”%23707070″ width=”700″]One of the easiest things to do this holiday season is to keep moving! Check out the video above to discover how you can keep fit in little to no – time at all![/text_block]
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Tip #1 Stick to a Routine

Make room for exercise EVERY day! If you are stretched for time check out the 4 minute Tabata circuit I have designed below.

Tip #2 Make movement part of your everyday life

Every little bit counts at this time of year. Take the stairs, park the car further away, each step counts.

Tip #3 Play with the kids

Organise family get togethers at the beach or in the Park… Then get in and get active with the children. Encourage the whole family to move with games such as cricket and soccer. Lead by example and teach your kids to be healthy and active over the holiday season.

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The 4 Minute Tabata Circuit

[text_block style=”style_1.png” align=”center” font_size=”16″ font_color=”%23333″ font_spacing=”2″ font_shadow=”none” bottom_padding=”15″]This body weight workout can be performed any where and only takes 4 minutes of your day! Perfect when time is short![/text_block]
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Select 4 Body Weight exercises or use the ones demonstrated below.

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  • Either download a Tabata timer app. on your phone or use the stopwatch feature
  • Perform exercise 1 for 20 seconds
  • Rest for 10 seconds
  • Perform exercise 2 for 20 seconds
  • Rest for 10 seconds
  • Continue to do 20 seconds of work and 10 seconds of rest for the remaining two exercises
  • Repeat the four exercises, working for 20 seconds and resting for 10 seconds
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This 4 minute workout eliminates the excuse you tell your self that you ‘don’t have time’. The idea is to keep your intensity high. Though short and sweet, your heart rate should feel elevated. Play around with the exercises and don’t be afraid to add rounds if time allows.

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Exercise 1 – Squat

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  • Start standing with your feet hip width apart
  • Lower your body down as if you were sitting on a chair
  • For maximum results go as low as possible whilst maintaining good form
  • Return to the standing position
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Exercise 3 – Push up

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  • Depending on your strength levels you can either begin on the ground, or on your knees. Using a raised object such as a chair will also make the exercise easier and can be removed as your strength increases
  • Start with a strong plank position, bracing the abdominals
  • Bending from the arms gently lower your upper body down
  • Using you chest and arms (not momentum) push back up to the beginning position
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Exercise 2 – Sit up

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  • Start laying flat on your back with a neutral curve in your spine
  • Raise your shoulders off the ground to create a ‘crunch’ in your abdominals
  • If you are strong enough curl yourself up to the seated position
  • Return to the lying position
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Exercise 3 – Burpee

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  • Start by standing in an upright position
  • Lower yourself to the ground forming a plank position
  • Step or Jump back up to the standing position
  • Jump up to clap your hands above your head
[text_block style=”style_1.png” align=”center” font_size=”17″ font_color=”%23707070″ width=”700″]Tomorrows short video concentrates on preparing for your best year ever in 2016! The link and password will once again be sent straight to your inbox.[/text_block]
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