The Gay Girls Guide To Winter Fitness

Posted on 31. Oct, 2009 by admin in Lifestyle

The Gay Girls Guide To Fitness

You go through the same cycle every year. You know the one. As the warm summer days disappear so does your exercise routine. As a result, you tend to pack on extra pounds this season, especially during the holidays, undoing your entire summer of hard work. If you don’t belong to a gym or it’s just too cold to venture outside, here are a few things you can do to fight the fat this winter even in the comfort of your own home. You will break a sweat but not your wallet.

1. Limit the sweet and alcohol intake. Now to do this practically, I recommend eating a heavy snack before you go out to holiday dinners or parties. This does two great things for you: 1) It fills you up a bit before you go out so you are not as tempted to snack on the junk food at the party and 2) Saves you money if you are going to a dinner. If you eat something at home before going out to a dinner at a restaurant, you won’t be as hungry and could suffice with ordering an appetizer versus a whole entree. Plus you can chose to make yourself a healthier option than what is available at the restaurant.

2. If you have a sweet tooth, avoid salty foods and sauces like soy sauce, heavily seasoned fish, salted nuts, chips, etc. Think of salt as the negative side of a powerful magnet, and sugar (sweet) is the positive side. The more salty things you eat, the more you will be attracted to and tempted to eat sugary desserts. Instead, increase you intake of sweeter, all natural foods such as sweet potatoes and yams, onions, beets, carrots and squashes all in season this time of year. Soon you will notice your cravings for sweets melt away.

3. Try out 3 of my favorite total body exercises to keep the gut small and those arms, legs, and abs toned.

a. Body Weight Squat: Stand with your feet slightly wider than shoulder width apart, toes facing forward. Place your hands clasped behind your head. Sit down as if you were sitting in a chair, making sure that your knees do not go over your toes. Try to get you knees to 90 degrees and your thighs parallel with the floor. Slowly stand back up until your knees are almost straight but not completely. Repeat for 30 reps or at least until you feel a nice burn in your thighs.

b. Squat Thrust With Push Up: Stand with your feet shoulder width apart. Then, place you hands on the floor in front of you. Kick both of your feet back (Modification: Step back one leg at a time) until you are in push-up position. Next, lower your body making sure to keep it straight like you are doing a push up. Jump your feet back in towards your hands. Then, stand up raising your hands over your head. (Adv. : jump up when you come up instead of just standing) Repeat 10 times.

c. Full Body Plank: Kneel down on the ground as if you were getting ready to do a push-up. Instead of being on your hands, lower your elbows to the ground so that your whole forearm and hands are flat on the ground with your elbow directly under your shoulders. Lift yourself up keeping your entire body straight (like a plank) and hold this position. You should feel your abs engage and tighten to hold yourself in this position. Try to hold for at least 30 secs. Repeat 3 times. If this is too difficult for you try three 10 sec intervals and build up your stamina. This is one of the best exercises to build and tone you stomach. I practice this exercise on a regular basis to keep my abs flat and toned.

Winning the battle of the bulge this winter is easier than you think. Stay consistent with these exercises, aim for 3 to 5 times a week and follow the tips on limiting your intake of sugary holiday goodies. Not only will you feel better throughout the winter, but you’ll be so grateful when spring rolls around and you are already bathing suit ready!

Aja Davis is personal trainer, holistic health counselor and bootcamp instructor. She runs New Body Bootcamp & Wellness in NYC (www.newbodybootcampnyc.com) where she works with a variety of clientele help them reach their health and fitness goals. For more information about Aja, please visit www.ajadavis.com or contact her at aja@ajadavis.com.