Page 5 - Healthbeat December 2016

success story I DID IT!
‘ILOST135 Name:MichaelHahn
fast fitness STICK TO IT!
DON’T LET HOLIDAY SCHEDULE DERAIL DAILY EXERCISE ROUTINE
WITH AMY JACOBSEN, CERTIFIED PERSONAL TRAINER
The holidays are here again, and you may find yourself getting busier and not making time for yourself like you did earlier in the year. Exercise is a great way to reduce stress and help you feel good, even if you only have 15 minutes to spare. Being efficient during your workouts is paramount to attaining your goals
and sticking to a workout regimen through the stressful and busy times of the year.
To get yourself through the holidays, try this:
Below is a list of exercises you need nothing but yourself and your sneakers to perform. Choose three exercises each day, and do 20 reps per exercise (or 30 seconds if it needs to be timed instead of counted). Perform the day’s list of three exercises four times with minimal rest between sets, and you’ll be done in 15 minutes.
Have fun with the routine — you can choose all lower body, all
core, all upper body or mix it up with one of each.
• Pushups
• Parallel pushups (Place your hands directly under your shoul-
ders; keep your elbows close to your body.)
• Floor dips (Sit on the floor, place your hands behind you, fin- gers pointed toward your rear, and bend your elbows back.)
• Bench dips
• Squats
• Lunges
• Lunge switch jumps • Plank
• Side plank (both sides!) • Squat jumps
• Burpees
• Lateral leg lifts
• Mountain climbers • Supermans
• Situps
• Bicycle
Try this for two weeks every day — and see how
fast it goes and how great you feel after taking the time for yourself. Happy holidays!
Amy Jacobsen is an American Council on Exercise-certified personal trainer and an Aerobics and Fitness Association of America-certified group exercise instructor, and manager of Little Rock’s Downtown Athletic Club. She holds bachelor’s and master’s degrees in kinesiology and has nearly two decades of experience as a personal trainer.
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essential to losing weight.
My eating plan: My eating plan consists of a balance between lean protein, fruits, vegetables and starches. I learned portion control, and now I eat to live instead of liv- ing to eat. I cut out all soda, drink plen- ty of water and stay away from exces- sive amounts of sodium. We learned that they make low-sodium and low- sugar products to replace the regular ones o o n n t t h h e e m m a r ke t. Fa s t f o o d i s n o w a t h i n g o f the past unless we have no choice, and even then, we get the healthiest choice available. W W h h e e n n w w e e o r d e r s t e a k a t a r e s t a u r a n t, w e a s k for no seasonings, broccoli grilled with no seasoning and even bring our own low-fat
salad dressing.
My exercise plan: I typically exercise a min- imum of three days a week. I like to walk about 30 to 45 minutes on the treadmill and maybe ride the stationary bike for a few miles. Then I do an abdominal circuit that takes about 30 minutes to complete. I also use the machines to strengthen my core and build my upper body. After my workout, I treat myself to the massage chair and
water-therapy bed.
My goals for the future: My goals for the future are to continue to watch what I eat and learn about nutrition. Every day I wake up and plan what I am going to eat and feel proud of how far I have come.
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