weight lifting


The Myth of Holiday Weight Gain

santa-abs

Ahhh…the holidays. Seems like just yesterday us fitness professionals were posting things like “get your abs ready for summer!” and now look at us, advising you on how to navigate the holidays without gaining the “usual 7-10 pounds”.

First, let me clear up one point. The average person does NOT gain 7-10 pounds over the holidays. That’s just fitness industry malarky. Malarky I tell ya! The average person MAY put on 1-2 extra pounds that they will probably lose once they resume their normal eating pattern. Our bodies love to maintain status quo. Just like I’ve warned, a drastic low-calorie diet will cause your body to crave fatty foods and make you put some weight back on. On the other hand,  a diet that includes a little Piecaken will cause your body to adjust in a similar way, preventing you from gaining too much weight.

 

piecaken-3

It’s a cake with pies baked in it. It both frightens and fascinates me.

 

And if you regularly work out, you most likely won’t even have to worry about the one extra pound. When you weight train, there’s a chance the extra calories from your holiday indulgences will go towards muscle growth. Biceps for Christmas, anyone?

Work out for 20 minutes, feel good all day

What can be annoying during the holidays is the utter lack of time to get any exercise done. This is why I’ve created a quick little 20 minute workout that you can do anywhere, any time and feel like a champion. And I mean anywhere. I only picked exercises that  fit on a yoga mat, which is about all the space I have in my apartment to workout.

http://www.dreamstime.com/royalty-free-stock-photos-d-snowman-lifting-weights-render-image42752678

 

 

 

 

 

20 Minute Holiday Workout

1:00-3:00 Warm up with with a circuit of jumping jacks, inch worms, and butt-kicks. Do at least 5 warm up push-ups.

3:00-4:00 Forward lunges in place

4:00-4:30 Push-ups

4:30-5:00 Plank

5:00-6:00 Alternating side lunges

6:00-6:30 Side plank with hip drops-right side

6:30-7:00 Side plank with hip drops-left side

7:00-8:00 Lunge jumps (see video below)

8:00-8:30 V-Ups

The V-Up. My eyes are closed but you get the point

A V-Up. I like to do them with my eyes closed, as you can see here

 

8:30-9:00 Mountain climbers

9:00-10:00 In and Out Squat jumps (see video)

10:00-17:00 Repeat minutes 3-10

17:00-18:00 Leg raises

18:00-19:00 Superman

19:00-20:00 Stretch

 

Here’s a quick video just to show you the jumping exercises. For lunge jumps, take the time to sink down low, then spring up and change feet quickly. Both squat jumps and lunge jumps should end in a soft landing.


Let me know if you try this workout at facebook.com/blitzyourbody

Instagram @blitzyourbody

Twitter @AmyBlitz1

You can also always email me with questions @amy.blitz@gmail.com!

 

The Definition of Insanity Is NOT Making This Pear Smoothie…

Insanity: Doing the same thing over and over again and expecting different results.

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Happy New Year! I rang mine in with a midnight race and a bagel.

Whoa. What a holiday season! Parties, traveling, family, food, drinks, and more food, and then some more drinks for good measure. Normally, my plan of action during a period of massive consumption, is to become a cardio queen and hit up every spin class possible. Problem solved, right? Wrong. I still end up feeling puffy, bloated, and miserable by January 1st.

So this year, I handled things differently. I cut way down on my cardio, and instead focused on heavy weight-training. Heavy training includes any exercise that you do for eight reps or less.  Since November, I’ve been training like this 4-5 days a week, by performing basic lifts like squats, deadlifts, chest presses and back rows.  I’ve also been tacking on 10-12 minutes of high intensity intervals at the end of every other session.

weight-room

And lo and behold: I’m loving the way I look and feel, despite the fact that I ate my way through my birthday, Chanukah, and Christmas. This is not too shocking. I know that serious strength training is the key to fat loss. But sometimes even a know-it-all like me can get sidetracked by eggnog and stuffing.

If your new year’s resolution is to START working out, then you should definitely focus on body weight and moderate weight exercises for the first few weeks, so you that don’t hurt yourself. But if you’ve been a pretty regular exerciser, then pick up some of those big-ass weights and get lifting. It will make all the difference.

Perfect Pear Post Workout Protein Shake

It’s currently pear season and I was lucky enough to get a fruit-of-the-month club gift for the winter.

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What to do with all of these luscious pears? Blend ’em with some protein powder of course!

This Protein Shake is perfect for breakfast or post-workout. The protein/carb combo is just what your body needs to fuel up your day.

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8 oz unsweetened vanilla almond milk

1 scoop vanilla protein powder

1/2 chopped pear (leave the skin, it’s good for you!)

1/4 cup frozen dark cherries

1/4 cup oatmeal or oat bran (If you’ve never put oats in your shake before, give it a try. It adds a nice thickness to the shake and gives you the extra carbohydrates you need post-workout)

1 tsp Psyllium Husk powder

cinnamon

Ice cubes

Blend it. Drink it. Yum.

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