I was reading an article about how sit-ups and crunches are no long recommended due the the damage it can do to your back. One of the things the article said was to include push-ups into your workout program.
For me I have to complete a Physical Fitness test which includes sit-ups, push-ups, sit and reach and running. The Push-ups are by far my weakest part of the test. I think this is because of several reasons, the sports I prefer work the lower body, Women over 40 start to lose their upper body muscle and I just don’t like push-up.
This site has a program to build you up to 100 push-ups. If anything it’s an interesting resource to include in your workout routine.
TIPS FOR STAYING FIT BY COACH STACY FOWLER
So here are some tips to keep that Holiday Jingle Jangle – the inevitable 1-5 pounds of additional fat brought on by 3,000 calorie feasts — from taking over your waistline during the Holiday season.
Instead of “stuffing your face” at holiday parties, try stuffing in your workouts during the week. Every step counts for burning those calories. There are about 2,000 steps in a mile. You should aim for at least 10,000 steps (or about 5 miles) per day. Start now so that you get a jump on the holiday spread. While shopping, park further out and walk – pass up the front row spots.
After the “Big Feast,” plan to go for a walk or run – or engage in some other form of cardio. Build a snowman – or, better yet, have a fun snowball fight. If it’s too cold outside, play sports with your Wii.
Beware of the office munchies – the cookies, the cake and the candy. If you try one of each, you will have taken in an extra 350 calories.
Beware of your kids’ Holiday programs. Especially watch out for the punch. One cup is a whopping 82 calories! A handful of nuts is 166 calories. A half of a sugar cookie — 50 calories! Light, non-caramel popcorn is 130 kcal for just ½ cup!
Don’t go to parties on an empty stomach. Eat a little before you go so you’re not so tempted to overindulge at the feast.
Liquid calories do count and they can add up quickly. One cup of eggnog is 343 calories and 19 grams of fat — 11 grams of saturated fat, which you’d have to walk an extra 4.6 miles to burn it off.
Pace yourself – don’t race through your food. It takes 20 minutes for the brain to signal the stomach that you’re full. Remember, if it’s a buffet, you can always go back for more. Eating off others’ plates also adds to your calorie count.
Survey the spread before digging in. Strategize your “attack.” Try everything in smaller portions. Choose leaner cuts of meats.
If you’re on the “holiday party trail,” attending 2 or 3 festivities in one evening, try indulging only in appetizers at the first event, a main course at the second event and desert at the last stop.
Don’t socialize with the food. Mingling with the other guests will cost you zero calories.
Fill up on fruits and veggies first, so you’re not tempted to overindulge in the less healthy choices. These foods are high in fiber and make you feel full faster.
If you’re involved in food preparation, look into ways you can substitute healthier ingredients without sacrificing taste. For example, substitute low-fat milk or cheese for whole milk or cheese.
Quality Control is a nice way of saying “I’ll just take a little taste to see if it is good!” Remember, broken cookies have the same number of calories as those intact. One single misshapen cookie counts for 156 calories. Also, keep in mind that the calories you ingest while licking the spoon add up in a hurry too.
Think about your eating and don’t consume unconsciously. Ask yourself, “Am I really hungry, or am I bored, nervous, or depressed?” Eat because you’re hungry.
If you’re the host, give the leftovers away so you’re not tempted to indulge later.
Follow these simple tips to avoid that “snug in the pants feel” so common after the first of the year. Come to think of it, this may be the reason layering was invented – so you wouldn’t have to tuck anything in. Enjoy the Holiday spreads – but keep your activities up as well. Because as the Coach always reminds you, “When you’re moving you’re improving!”
Coach Stacy Fowler, M.S., C.P.T.
President, Colorado Governor’s Council for Physical Fitness
Laura has started a group to take the President's Challenge together: Chaos Soccer and you're invited to be part of it!
WHAT IS IT? The President's Challenge is a series of programs designed to help improve anyone's activity level. Joining a group is a great way to make staying active easy.
WHY JOIN? Staying active with others can be a lot of fun. They'll help keep you motivated - even when you don't really feel like it. Groups are a great way to meet new people. There are even programs for people at different activity levels: the Active Lifestyle program aimed at beginners and the Presidential Champions program for those who are already active.
Signing up for a group is simple. And there's no limit to how any you can belong to. You can join or leave at any time. All you have to do is register. It's quick, and there's no cost just to participate!
* Be sure to include the following info during registration *
Group ID Number: 77437 Group Member ID/Name: Chaos Soccer
3) After registering, start logging your activities. As you log activities you'll be able to track your progress toward winning a President's Challenge Award or Medal.
I was reading an article about how sit-ups and crunches are no long recommended due the the damage it can do to your back. One of the things the article said was to include push-ups into your workout program.
TIPS FOR STAYING FIT BY COACH STACY FOWLER