LETTERS From CAMP Rehoboth
|by Rick Moore|
OK, so the holidays are almost here. In the last couple of issues of Letters from CAMP Rehoboth, I dealt with temptation and motivation. The upcoming holidays are really going to test your workout and diet. Now you will need determination, as well.
Visiting relatives near and far, eating new and different kinds of foods, and working out in a strange gym or fitness center, can really put a crimp in your fitness lifestyle. Take it from two gym rats like Nick and myself. We almost panic when we have to totally change our routine by taking off for a couple of days when visiting relatives.
Thanksgiving, Christmas, and New Years will really test your determination. Be aware that there are outside forces ready to derail your diet and workout routine. Level with your friends and family and tell them that you really want to continue your workout and special diet and ask that they help you meet those needs.
When Nick and I travel, the first thing we do when we get settled in is to go look for an available gym or fitness center. Luckily, Nick's family is very accommodating and understanding. They know we are determined to continue our programs. It has become part of our everyday life.
But, sometimes things can go astray. What I mean is that things sometimes don't work out according to plan. Foods you normally don't eat at home are put in front of you and you are expected to try it. Well, you can accept it if you want it. Grandma's fruit cake won't kill you, but then again, it may. Don't be rude to your hosts, but decline anything that you know is totally off limits to your diet. Most will understand and some will say "good, more for me."
Stick to your gunsbe determined that you won't be a victim of the holiday season and be one of the unlucky who gain five to ten pounds over this festive season.
You have to be bound and determined to stick to your diet. How about those workouts? You really need to keep up with your exercise routine for both mind and body. Believe me, a good workout works wonders when you are stressed out during any holiday.
OK, so your workouts can get derailed just like your diet. Many of our relatives want all of our time while visiting. Convince them that your workouts are extremely important to your well-being.
Sometimes there are time restraints while visiting. Instead of your regular routine that involves an hour of varied exercised, do abbreviated workouts. You can get a good twenty minute workout by doing all of the basic exercises. Do overhead presses for shoulders, seated cable rows for back, machine bench presses for chest, leg extensions for quads, curls with dumbbells for biceps, press downs for triceps, and elbows and knees (bicycles) for abs.
A good five minute warm-up on a treadmill before you start is ideal. If a treadmill is unavailable then do a good bit of stretching before and after your workout. Do all of your exercises with medium loads (weights) and try and do 10-15 reps for each exercise. Do two to three sets per exercise according to the time limit you've set for yourself. Do this routine every two or three days with rest periods in between those off days.Be determined, stick to it! Avoid being derailed during the holidays. Your mind and body will thank you.
Rick Moore is a personal trainer certified by the American Fitness Professionals &Associates.
LETTERS From CAMP Rehoboth, Vol. 18, No. 15 November 21, 2008