Introduction
Are you finding it hard to fit physical activity into your Holidays? If you answered yes, time may be your biggest obstacle. To help overcome this barrier of time to be active, we’ve put together a 7 minute workout based on the latest exercise science surrounding high-intensity circuit training. In the May/June 2013 issue of ACSM’s Health & Fitness Journal, the American College of Sports Medicine published the latest science surrounding the 7 minute workout. The basics of this concept are that exercise time can be traded for total all-out effort when perfomed in a high-intensity circuit series with minimal rest. The health and fitness benefits from traditional exercise can also be seen when performed using this method of training for individuals short on time.
Here’s the basics to design an effective workout using this method:
- Select 12 exercises focused mostly on using body-weight as resistance
- Select from a variety of exercises to work total body, lower body, upper body and core
- Perform each exercise for 30 seconds of all-out effort
- Rest for 10 seconds in between then move immediatly to the next exercise
- One round is approximately 7 minutes and if given all-out effort is enough to see health and fitness benefits. If time allows, you can complete the series 2-3 times.
Day 1: The 7 Minute Workout
This workout includes 12 exercises. Complete each exercise to your own abilities. Perform each exercise at all-out intensity for 30 seconds, rest for 10 seconds, and move on to the next exercise. Complete the entire series for an approximate 7 minute workout.
| Jacks Arm Jacks or Jumping Jacks |   |
| Wall Sit |  |
| Push Ups |  |
| Figure Eights Seated or lying down; with or without weight |  |
| Wheelchair Burpees Or traditional burpees | Click HERE for a video. |
| Chair Squat |   |
| Tricep Dips |  |
| Plank |  |
| BoxingSeated or standing; with or without weight |  |
| Swings Seated or standing; with or without weight |  |
| Rows Switch arms half way through |  |
| Walk Outs Modified on knees |  |
Day 2: Veggie Platter Makeover
Deciding what to bring to a holiday party is just as hard as browsing the dessert table. This holiday season, freshen things up by bringing a veggie platter with some killer dip! You may be thinking that this will get you the worst guest of the party award, but fear not the trick is in the presentation and dip selection.
Start by arranging brightly colored veggies in an eye-catching design that will help your platter stand out on a table full of sweet temptations. Second, providing a variety of non-traditional dips instead of the standard ranch dressing may also be a great way to spark the interest of your fellow guests. Chances are you’re not the only one trying to control your waistline this holiday season!
Festive Veggie Plate Arrangements:
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| From the NCHPAD Holiday Party! | From Pinterest via http://kellytoups.com/tag/christmas/. | From Pinterest. |
For more veggie platter arrangement ideas follow this link to Pinterest and while you are there check out NCHPAD’s Pinterest page at http://www.pinterest.com/nchpad/!
Zesty Green Goddess Dip
(From Cooking Light at http://www.myrecipes.com/recipe/zesty-green-goddess-dip-50400000116777/)
Ingredients
2 cups trimmed watercress (about 2 bunches)
1/2 cup fresh basil leaves
1/3 cup canola mayonnaise
1/4 cup fresh flat-leaf parsley leaves
1/4 cup chopped green onions
1/4 cup plain fat-free Greek yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
1 teaspoon anchovy paste
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1/4 teaspoon ground red pepper
Directions
Combine all ingredients in a food processor and pulse 8 to 10 times or until just combined. Scrape the mixture into a bowl or serving dish. Cover and chill for 8 hours or overnight.
Nutrition Facts:
Amount per serving
1 Serving size = 3 Tbsp
Calories: 92
Fat: 8.7g
Saturated Fat: 0.7g
Protein: 1.5g
Carbohydrate: 1.2g
Sodium: 223mg
For more Healthy Holiday Dip ideas go HERE or simply search healthy holiday dips in your preferred search engine.
Day 3: ReThink Your Drink
By Carleton Rivers, RD LD
Sugar, Fat and Calories OH MY!
You may be surprised to learn that holiday drinks alone can help you put on the pounds. Sugar, fat and calories are abundant in delicious beverages like eggnog, hot chocolate, lattes and Christmas punch. So this year, ReThink Your Drink! Here are some quick tips on how to save calories but still enjoy those tasty drinks.
- Choose the low-fat option (or Skinny version)
- Drink a glass of water in between each cocktail or alcoholic beverage
- Instead of a fizzy Christmas punch, enjoy the same effervescence with a glass of Prosecco
- Swap that soda with a glass of fruit-infused water. Sliced oranges in a pitcher of water make a great refreshing beverage.
The Truth about What You’re Drinking
1 Starbucks Tall Eggnog Latte = 370 calories, 17g fat, 39g sugar
1 Dunkin’ Donuts Small Hot Chocolate = 220 calories, 7g fat, 30g sugar
20oz bottle of Coke = 240 calories, 0g fat, 65g sugar
10oz Orange Juice – 100% Juice = 140 calories, 0g fat, 28g sugar
The American Heart Association recommends limiting sugar intake to 100 calories per day for women and 150 calories for men. That would be equal to 25g and 37.5g of sugar respectively. To show how easy it is to consume too much sugar, one tall eggnog latte would send you beyond your sugar intake for the day.
Day 4: Get Fit Together
The holidays are normally reserved for time spent with family and friends. This may include holiday parties, dinners, gift exchanges, caroling, and adorning your abode to name a few. Physical activity may not be on this list yet, but what if you could partake in a sweat session while still spending time with your loved ones? Some like to hit the gym alone and others like the company of a workout partner; whatever your style may be we’ve put together a few exercises that can be enjoyed during the holidays with a companion. Here’s to reveling in the holidays without compromising a healthy lifestyle by getting fit together!
Cardiovascular
It’s pretty simple to enjoy heart-healthy cardiovascular activities with a companion. Options include walking, running, rolling, swimming, biking, and indoor cardio equipment to name a few. Aim for 30 minutes of cardiovascular activity a day; get it in by waking up a bit earlier in the mornings, taking a mid-day break, or encouraging the whole family to go around the block after dinner.
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| Indoor Cardio | Outdoor Walk/Roll | Cycling |
Strength
Here are a few muscle strengthening exercises that can be performed with a partner. Aim for 8-10 repetitions for 2-3 sets of each exercise.
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| MB Toss | Bench Press |
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| Push Ups | Shoulder Press |
Day 5: Active Gifts for Kids
By Kelly Bonner
In a sea of amazing toys available for purchase this holiday season, we managed to select our top 10 choices. One of the main criteria was that the toy be usable for a variety ability levels and that the toy manages to keep the user active. So after searching and scouring the Internet, here are our top 10 – in no particular order – gifts to keep your kids active.
Balance Boards
There are multiple options on the market. Some boards you stand on and some you sit on, but regardless of which way you ride, balance is the key. Encouraging your child to work on his or her balance will in turn help strengthen core translating into strength in so many other activities.
Top picks:
- Maze Balance Board http://www.learningtoys.ca/english/category1/active/indoor-play/maze-balance-board.html
- Spooner Freestylehttp://spoonerboards.com/freestyle/
- Diggin Active’s Wobble Deck Extreme http://shop.digginactive.com/p/wobble-deck-extreme
Chalk Trail
This toy is simple in thought but genius at the same time. It is also the winner of the 2012 Fat Brain Toy Award. This toy provides a simple kit to attach a stick of chalk on the back of a bike wheel or scooter so kids can combine activity and art in what they are calling “artivity”- We love it. The best part is the chalk trails attach to bike or scooter wheels so we don’t see why it wouldn’t also attach to any wheelchair wheel, caster, or fifth wheel! http://chalktrail.com/products/
Twister RAVE
(Ringz and Hoopz)- Twister Rave has two different options depending on what your kid loves to do or has the functional ability to move. Twister Rave Ringz are rings that light up as the fingers move. Twister Rave Hoopz are rings that go around the arms and light up as your kids move their arms through different movements.
Flip 2 Be FIT
This is a fitness board game that claims to be able to increase your child’s physical activity levels without them even knowing it. It works on strength, cardio and flexibility and it even touches on nutrition. Our only complaint is that all of the cards are not completely inclusive so a parent might have to get a little creative to keep all kids involved. http://flip2bfit.com/
DIGGIN ACTIVE DODGE TAG
Everyone remembers dodge ball; you may also remember hating it unless you were the all-star athlete. But Diggin Active has leveled the playing field a little bit. Dodge Tag is a two-player dodge ball game that provides two vests and six soft balls where each player tries to tag the other player by hitting them in the vest. http://www.digginactive.com/products.html
BOOCHIE by Game Wright
This toy won too many awards to count and truly emphasizes fun for the whole family. Slightly different than traditional Bocce, Boochie uses both balls and rings to toss, kick or bowl. The object of the game is still the same; to be the closest one to the boochie ball. This set also comes with wrist watches that keep track of the score. http://www.gamewright.com/gamewright/index.php?section=games&page=game&show=218
YOGA CARDS
These cards can be used to keep your kids active while working on their flexibility at the same time. The moves don’t have to look picture perfect and the risk of injury is slim to none as kids were designed to move. There are tons of options out there but here is just one of the many http://www.imaginazium.com/.
EZY ROLLER and PEWI Y BIKE
Depending on your child’s age here are two bikes to keep them moving. First for your toddler is the Pewi Y bike ride. It can act as a walker for your kids to walk behind or a bike for them to sit on. Its sleek design and directional casters allow for more spatial awareness as well as balance. For older kids there is the Ezy Roller. This toy looks like a recumbent bike without the pedals. It moves in a snake like fashion using a left/right foot motion. This is great for kids who might struggle with a traditional bike motion, and it is also lower to the ground to prevent falls. http://www.ezyroller.com/
HIDE AND SEEK SAFARI CLASSIC
What will they come up with next? Hide and Seek Safari is an electrical version of the old classic hide and seek. You can hide the animal (it comes in Tiger, Monkey, Lion, or Elephant) and then kids use a wand that tells them if they are getting hotter or colder as they try and locate the hidden animal. http://www.rnrgames.com/Product.aspx?id=1284b584-5623-4619-bd63-fb2caf1a0887
ZAMZEE
Finally to top off our list is the Zamzee activity meter. Zamzee is worn like a watch and measures activity throughout the day then you can download the information and receive access to a website full of motivational information and rewards. Families can play against each other or kids can play against other kids. You can check out all the cool stuff it does on https://www.zamzee.com/.
Day 6: A Guilt-Free Holiday
By Carleton Rivers, RD LD
With all of the easily accessible goodies and large holiday meals, it may seem impossible to eat sensibly this time of year. But we believe it is possible to enjoy the holidays to the fullest while not gaining 20 pounds! We’ve provided a few simple swaps you can make at meal-time and snack-time that will add up to a big change in how many calories you eat each day. These swaps will also help you consume more immune-boosting nutrients that are important during this cold and flu season.
Indulgence without the Guilt
Ever wish you could eat what you wanted during the holidays but still keep your waist line from expanding? Make that dream come true this holiday season by incorporating these simple substitutions into your cooking, baking and snacking.
Sources:
American Heart Association. Sugars and Carbohydrates. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp
Greatist. Healthy Recipe Substitutions. http://greatist.com/health/83-healthy-recipe-substitutions
Kids Eat Right. Baked Apples with Cinnamon-Oat Topping.http://www.eatright.org/kids/recipe.aspx?id=6442479144
The Fittest Fuel. Healthy Holiday Baking. http://thefittestfuel.com/2013/11/22/healthy-holiday-baking/
Day 7: Run Walk or Roll your way to a 5k!
Tis the season for holiday runs! Five kilometer and ten kilometer races (5Ks and 10Ks), half marathons, and marathons are becoming increasingly popular for raising awareness among organizations and groups. These races are a great way to incorporate physical activity for a good cause while socializing with friends and family. You have probably seen – or better yet – participated in your share of Turkey Trots or Jingle Bell Runs this holiday season, and with the New Year right around the corner, it’s time to revamp your physical activity plans for 2014. For the New Year focus on finding your “inner runner” with a 5k training plan geared for running, walking, or rolling.
Warm up: Light intensity 5 min before workout
Cool down: Light intensity 5-10 min followed by a stretching routine of all engaged muscles
Run/Walk: Start by walking for 30 seconds then run for 30 seconds. Continue this pattern until you have completed your total workout time or distance.
CT= Cross train: Devote one day during your training plan to an alternate form of cardiovascular or strength activity. Options include an elliptical trainer, full body circuit workout, stationary bike, Spinning class, BodyPump class, Yoga, Swimming and many more. Keep this workout to 30 minutes.
Intensity : Determine intensity according to your personal goal for the 5k event. You may be focusing on completion and thus want to train at a light to moderate intensity or working towards improving your 5k time and might want to train at a moderate to vigorous intensity. Whatever your goal may be this sample training plan is designed to get you moving towards that goal.
Warm up: Light intensity 5 minutes before workout
Cool down: Light intensity 5-10 min followed by a stretching routine of all engaged muscles
Intensity: Determine intensity according to your personal goal for the 5k event whether that is completion or improving your race time. Whatever your goal may be this sample training plan is designed to get you moving towards that goal.
CT= Cross train: Keep this workout to 30 minutes. Options include swimming, cycling, strength training, seated yoga, etc. When cross training on an arm ergometer make sure to perform your movements in an opposing motion such as cycling in reverse. Your strength training routine should focus on the shoulder complex and upper body extremities. Start with 3 sets of 8-10 repetitions in each exercise increasing resistance or weight each week determined by you. Sample exercises for these muscle groups are: incline shoulder press, bench press, shoulder shrug, lat pull-downs , overhead elbow extension, wrist curls, planks, and seated crunches. These exercises and others can be found in this sample strength training plan http://www.ncpad.org/374/2096/Strengthening~Exercises.
Proper precautions must be taken before you begin an exercise program. An understanding of your current health status and potential problems is necessary for you to exercise safely. Please contact your physician if you have any concerns. This training plan is offered as a sample only. If you have questions please contact NCHPAD at 800-900-8086 or email@nchpad.org.
Day 8: New Year’s Resolution Tips
- Make sure your New Year’s Resolution is realistic and achievable. You want to make it challenging, but not too challenging so that you set yourself up for failure. Take into consideration where you are now and what obstacles and barriers you foresee encountering in the future. Think about family and job obligations, parties, and events, as well as your motivation for making the change. Make sure your resolution is attainable for you and your lifestyle.
- Be specific! The more specific a goal is, the easier it will be to develop a plan to reach it. If you want to lose weight, figure out exactly how much weight you want to lose (but be sure you are being realistic). If you are committed to eating healthier, specifically define what you mean by “eating healthier”. For example, maybe you want to eat 3-4 servings of fruit and vegetables a day or limit the number of times you eat out to 2 meals per week. If you want to exercise more, set a goal for the number of days or minutes per week you want to exercise. No matter what the resolution is, make sure it’s as detailed as you can make it.
- Don’t be afraid to set several small goals to work up to your ultimate New Year’s Resolution. If your resolution is too big or too far away from where you are now, it may seem overwhelming. Set small, achievable goals which will help build up your confidence. Rather than focusing on losing 20 pounds this year, aim to lose 1-2 pounds each month. Each month you reach your goal, you will gain more confidence in your ability to lose weight, which will also help you maintain your motivation to continue.
- If you slip off track, don’t worry! A year is a long time and at some point, you will slip a little, or a lot! Either way, do not dwell on it. No one is perfect. Learn from your mistake and then restart. Keep the focus on what you can do the remainder of the year.
- Find a way to track your progress. Weighing yourself regularly is a great way to monitor your weight loss. To track your eating habits and exercise, try using a diary or calendar where you can mark your daily or weekly progress. Continuously monitoring your New Year’s Resolution will help you stay focused and motivated.
Day 9: All Pull No Push
By: Kelly Bonner
“Push” should only be your mantra when you are racing down the court or track, but certainly not when you hit the gym. If you are a chair user then your “push” muscles are sure to see plenty of action. And if you aren’t careful, before you know it you’ll find yourself with a Pirate’s Treasure — a sunken chest.
All jokes aside, the more you push the more rounded your shoulders and hunched your back will become. Your goal should be to combat these effects when in the gym. Try to concentrate on pull motions and dedicate one whole day to pulls.
Remember to start with the moves that use the largest muscle groups and work your way down to smaller muscle groups. Keep in mind that smaller muscle groups won’t require a lot of weight so be sure not to over stress them.
Here is a great “All Pull, No Push” workout for the next time you hit the gym, Perform 3 sets of 10-15 reps:
- Pull Ups
- Rowing Lat Pulldown
- Dumbbell pullovers
- Diagonal Kettle Bell swings
- Reverse Flys
- Scapula retractions
- External Rotation Plank
Day 10: Calories In = Calories Out
By: Kelly Bonner
Let’s take a look at some facts. One pound of fat equals 3,500 calories. In order to gain or lose one pound you have to add or subtract 3,500 calories. That’s why it is so hard to lose weight and why it is usually easier if you combine diet and exercise to reach your goals. Exercise can play a large role in weight loss and keeping off those extra holiday pounds. On average (depending on the type of exercise) 1 mile burns about 100 calories. For instance, 5 miles a day for 7 days would burn one pound or if you split it up between cardio and diet you could get 2.5 miles in and subtract 250 calories from your diet and achieve the same effects!
Here is a list of exercises and the calories they burn for a 150 pound individual:
| 30 minutes of wheelchair basketball | 221 calories |
| 30 minutes pushing manual chair | 136 calories |
| 30 minutes Krank | 250 calories |
| 30 minutes walking | 186 calories |
| 30 minutes general weight lifting | 112 calories |
| 30 minutes swimming | 223 calories |
Day 11: Sets and Reps
By: Kelly Bonner
There are a ton of different theories out there, and it seems like every gym advocates their own special numbers, but here is what we do know: If you want to gain bulk than you want to do a small amount of reps and use a heavy weight. Most often this is done with the number of reps descending while the weight increases during a given workout. Sets should range from 3-6. So while doing a bench press, it might look something like this:
10 reps of 200 lbs., 6 reps of 220 lbs., and 3 reps of 250 lbs.
On the other hand, if you are just looking to tone up or maintain what muscle you have than you are looking at much higher reps. You can use anything from 10 -20 reps in a single set. Your sets can vary from 1-3.
While a regular routine of any of the above would keep you in good shape it is also good to change it up. Keep your muscles guessing and they will have to work harder for you. Keep in mind the key to any weight routine is to keep your movements slow and controlled. So, before you go into the gym think about what your goals are and put a workout plan into action that will help you achieve those goals.
To switch up the traditional sets and reps check out Champion’s Rx, a daily high-intensity workout program that varies sets and reps on a regular basis.
Day 12: A Hint on Stretching
By: Kelly Bonner
I am sure all of us remember starting off every P.E. class or sport practice by stretching. We stood in lines, counted out loud, and performed all the movements in succession. Just like trends and fashions, things change along with recommendations regarding stretching. Studies have found there is no benefit to stretching beforehand and it might even be detrimental. Instead, the current American College of Sports Medicine (ACSM) recommendations include warming up first. So, if you are about to do a cardio workout, start with a less intense version of the workout for your warm up. If you are about to lift weights, start with a few minutes on an arm or leg bike.
After your workout is over you can cool off with a good stretching routine and always be sure you are stretching a warm muscle.
Here are the ACSM’s current recommendations:
Flexibility Exercise:
- Adults should do flexibility exercises at least two or three days each week to improve range of motion.
- Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
- Repeat each stretch two to four times, accumulating 60 seconds per stretch.
- Static, dynamic, ballistic and PNF stretches are all effective.
- Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.