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The holidays are a time to relax with loved ones over food and drink. But before you kick off the celebrations, try this 16-minute, no-equipment-needed, full body workout.
Perform each exercise for 40 seconds with a 20 second rest in between. Rest for two minutes at the end of the set then repeat twice more.
1. Jumping jack squats
Start in a squat position, bum back with knees not going over toes. Jump into an upright position with feet together then jump back into a squat.
2. Cross-body mountain climbers
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Start in a high plank position, body in a straight line, core tight and shoulders above wrists. At a fast pace, bring your left knee forward toward your right elbow, return to start then alternate on the other side.
3. High knees
From an upright position, run on the spot as fast as you can, pumping your legs to get your knees higher than parallel with each step.
4. Bicycle crunches
Lie on your back on a mat with fingers to temples. Rotate your right elbow to touch your left knee, keeping your right leg outstretched and alternate. Keep the pace fast.
Portion control this holiday season
Forget calorie counting; using your hand as a basic measuring tool will allow you to indulge in your favourite foods this holiday season while still maintaining a healthy weight.
A serving of protein should be the size of your palm open flat, a serving of vegetables the size of your closed fist, a serving of carbs the size of your cupped palm and a serving of fats the size of your thumb.
The average woman’s plate should contain one serving of protein, two servings of veg, one serving of carbs and I serving of fats. This would look something like one chicken breast, one cup of veg, two tablespoons of rice or one potato and one tablespoon of dressing. A woman using this guide would consume approximately 12-1500 calories per day.
Naturally, this can be tweaked according to your individual needs.
Letting go of emotions
Christmas is a time when we do a lot of giving, gift giving to friends and family, outreach to people in need and money to charities. But the best gift you can give yourself and others this Christmas is forgiveness. Forgiveness can give you closure and allow you to rekindle lost relationships with friends and family.
Start by forgiving yourself for any mistakes you have made. Let go of any guilt, shame or fear. Then forgive those who have hurt or angered you and free yourself from the stress of managing a broken relationship. Remind yourself that a person doesn’t have to be sorry themselves in order for you to forgive them. Forgiveness is about reconciling your own emotions.
Your act of forgiveness should be active; try writing a letter (you don’t have to mail it!), praying, meditating or spending some quiet moments in self-reflection.
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