When the holiday season rolls around, it’s easy to become busy and put off even thinking about fitness until after the New Year. I’ve seen it many times… people just throw up their hands and figure, “What can I do?”
But the holidays are the worst time of the year to give up on fitness. In fact, over the next few months, if you start or stay with P.A.C.E., you’ll be able to keep the extra pounds off and even have a head start on losing a few when the holidays are over.
But I know it can be tough to stay with it sometimes… We all tend to eat more during the holidays. When you suddenly start eating a lot of “holiday” foods like candy and quit working out at the same time, you’re bound to put on pounds.
Of course, as the days get shorter and the temperatures start to plunge, you may not have a chance to get outside for a workout. The lack of exercise combines with shorter days and less sunshine can leads to depression, lack of energy and weight gain.
Sticking with your PACE workout can help improve your energy levels and sense of well being during the winter months. Exercise and sunshine both trigger the release of serotonin, the “feel good hormone” in your brain.
It’s also easy to become stressed and fatigued over the next few months. Working out is an effective stress buster and mood elevator. In fact, studies show that high-intensity exertion like P.A.C.E. may reduce stress better than moderate exercise.
To make it easy for you, here is a powerful exercise you can do right in your living room. That way, you don’t even have to leave your house to do your workout. You can squeeze it in quickly whenever you have a minute or two to spare.
I call it a Dirt Digger. It’s a functional strength workout for your upper body and core muscles around your tummy…
Lower yourself into the push-up position. Keeping your left leg straight, push off with your feet and bring your right knee toward your chest, landing with your right knee bent and your right foot on the ground. Push off again, straightening your right leg while bringing your left knee forward. (The momentum of your legs should resemble riding a bicycle.). Do these as quickly as you can for 30 seconds, then recover and start over with the scissor jacks. Here’s a video that shows you exactly how to do it:
 |
Do one repetition for each, then repeat the circuit two more times for a total of three sets.
For more easy-to-follow videos, why not try my at-home P.A.C.E. program on DVD? I call it PACE Express. All you have to do is push play! If you want to try it, click here to learn more.
And remember, what I’ve given you is very good for getting your heart rate up and challenging your lungs, but only do what you can. Then stop, catch your breath and recover. Then do a tiny bit more the next set. That’s called progressivity. It’s what every other system of exercise in the world is missing.
1. Kassaian N, Azadbakht L, Forghani B, Amini M. "Effect of fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients." Int J Vitam Nutr Res. 2009 Jan;79(1):34-9.
2. Gupta A, Gupta R, Lal B. "Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled study." J Assoc Physicians India. 2001 Nov;49:1057-61.
3. Deng R. "A review of the hypoglycemic effects of five commonly used herbal food supplements." Recent Pat Food Nutr Agric. 2012 Apr 1;4(1):50-60.
4. Gupta A, Gupta R, et al. “Effect of Trigonella foenum-graecum (fenugreek) seeds on glycemic control and insulin resistance in type 2 diabetes mellitus: a double-blind, placebo-controlled study." J Assoc Physicians India. 2001;49:1057-1061.