Top Ten Fitness Tips For Christmas
• Go out walking – A nice way to spend a winter day with the family can also be used as the perfect calorie burner without having to visit the gym.
• Snack on nuts – Rather than snacking on chocolate and crisps this Christmas why not buy some unsalted nuts, especially almonds, as they are a great source of protein and healthy fats which your body requires.
• Wii Fit – Not something I would ever normally advocate or design my training routine around. However, it is, at least a game which involves everybody and gets you working out in a fun way.
• Steer clear of beer – Stick to spirits over Christmas if you are going to drink, lager has one of the highest calorie counts of any alcoholic beverage. Reach for Vodka alternately but be aware that as soon as you add a mixer the calories can creep up.
• Eat lots of turkey - Turkey has the lowest fat content of all our regular meats and contains lots of essential protein which is good for us.
• Vegetables - The vitamins and minerals found in our vegetables over Christmas, especially Brussels Sprouts, are essential in our daily diet and can help to boost our immunity to unwanted bugs which are prevalent around this time of year.
• Take a break – Why not use Christmas as a well earned rest, your body needs rest and recovery time in order to make those all important gains we look for in our body so enjoy yourself and take it easy.
• Plan – Why not take this time to plan your fitness goals for 2011 and decide what you want to achieve... Having SMART goals (Specific, Measureable, Achievable, Realistic, Timed) is the best way of keeping yourself focused.
• Home workouts – There are plenty of good body weight and core exercises that can be done within the home and will keep you fit over the festive period.
• Stairs – If you don’t feel like braving the cold then why not do your cardio at home, running the stairs in your house is a great way of getting your heart rate up and staying in shape.
Home Workout
Here is a little home workout I put together which doesn’t require any equipment but will get you working hard without having to venture to the gym.
Burpee - Drop your body down in a squat format keeping your back straight. Place your hands down in front of you, kick your legs backwards until you are in the same position as the top of a push up. Then kick your knees and feet back up to the squat position and explode upward.
Table Pull Up – Ly down underneath a table and take a wide grip (just over shoulder width) of the edge of the table. Rest your heels on the floor and bring your hips up so that your body is in a straight line from your head to toes. Pull yourself up to the table so that your chest is about an inch from the edge, then lower under control.
Squat - Stand with feet at shoulder width and keep your chest and head up to maintain good posture. Flex at the knees and hips and squat down till your thighs are parallel to the ground. Now push up through your feet back to your original position.
Press Up - Place your hands flat on the floor (at shoulder-width), keeping your arms straight, and elbows slightly soft. Straighten your legs behind you, drawing your feet together. Rise up on your toes so the balls of your feet are in contact with the floor. From your feet to your head your body should form a straight line with your eyes focused on the floor. Keeping your head still, lower yourself under control until your upper arms are parallel to the ground. Pause, then slowly push yourself back up and repeat.

Lunge - Stand with feet at hip width and take a large stride forward with one leg until you are stood in a split stance. Bend at the knees and lower you body until the back knee is a few inches from the ground. At this point the front thigh should be parallel to the floor and the back knee should point toward the floor. Then push through the lead foot back to your original position.
Do 1 repetition of each of these exercises, rest for 10 seconds, then perform 2 of each exercise, rest for 10 seconds and continue. Increase by 1 repetition each time until you reach 10 repetitions of each.
Hope all of my tips come in handy and I wish you and your families a Merry Christmas and a Happy New Year.
See you all in 2011.
Charlie Walker
Personal Trainer
07595326311

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BRISTOL & BATH // 18 MAY 2012

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Top Ten Fitness Tips for Christmas

21 December 2010

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