Four Ways to Trim The Waist, NOW!

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1.  Standing side crunches – Standing with your legs hip width apart, put your arms up behind your head and without moving the bottom half of your body lean from the waist to the right, slowly.  You should feel the pull in the obliques and abdomen.  Do the same to the left and repeat 10 reps on each side.
2.  Lying on the floor, bend knees and place hands behind head, lift head straight up to the ceiling for a crunch that you feel in the upper and lower abdomen.  Lift up and down slowly so you feel the crunch in your core. Do three reps of eight.
3.  Lying on the floor, lift legs into a froggy position.  Without moving the upper body bring the lower right side (hip) up to your arm pit.  This should be a small and difficult move.  Repeat on the left side, bringing the left hip up to the left arm pit.  Repeat on both sides, 3 reps of ten.
4.  Standing with knees slightly bent, bend at the waist (forward) and move right leg back (like a lunge position).  Rapidly bring the right knee forward toward the chest, back and forth.  Do this 10 times on each side with hands at waist or out in front.
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Beat the Holiday Bulge

Celebrity Fitness Coach Shelly Goldman Weighs in on Winter’s Worst Season for Snacking

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How does a celebrity fitness coach instruct her clients on how to keep the calories off during the holidays?  Just like this:

 

  1. If you are going to a holiday party do not go on an empty stomach.  Eat a small healthy and filling snack or meal before you go.  Choose from lean protein, whole grains, fruit, vegetables, or non-fat dairy or dairy substitute.  This will allow you to focus on socializing with the guests rather than zeroing in on the food.
  1. When given the option at a buffet always choose the salad size or smaller plate.  A full smaller plate is more satisfying than a half empty larger plate.  Since we tend to finish everything on our plate start with taking just a few tablespoons of each dish to taste and enjoy.
  1. Indulging in alcohol as you socialize and celebrate the holidays is customary, so plan your strategy in advance.  Wine has fewer calories than any of those creamy or frozen mixed drinks.  Alternate a glass of wine with a glass of water topped with a slice of lemon or lime, or seltzer.  Be sure to drink plenty of water daily to stay well hydrated.
  1. Do not simply graze your way through the holidays.  Be mindful, eat three meals a day and try not to change your schedule during this tempting season.  If you start with a filling breakfast and don’t skip lunch you are less likely to overindulge by dinnertime. Count a holiday party or dinner out as one of your three daily meals.
  1. When bringing an appetizer or dessert to a party, prepare a healthy, filling, low calorie dish that you will also enjoy.  Crudités with hummus, fresh fruit with fat-free yogurt or cubes of low-fat cheese, oatmeal raisin bites, sugar-free Jell-O.  Choose from your favorite lower fat recipes.
  1. Don’t forget time for exercise and keep moving to burn those extra holiday calories: Park farther away in the parking lot; take the stairs instead of the elevator; don’t load your arms with all the grocery bags for just one trip into the kitchen; and suggest a walk with your family after a large meal.  Change it up, try a different form of exercise to keep your enthusiasm.  If you swim try Spin or a Group Exercise class.  Instead of aerobics try a weight bearing class such as a Bodypump or Bodysculpt.

Happy Holidays!