35 | Fit and Festive : Navigating Holidays Over 40

Hey Love!

We are in the THICK of the holiday season with four weeks left in the year.  This is the time when many of us are overcome by all the holiday festivities and put our exercise goals on the shelf.

We’ll don’t worry, I got you covered.  Tune in while I tell you all the reasons why you should stay active during the holidays and I have five quick workouts that will set you up for success.

I hope you find this episode inspiring and encouraging.

 

Peace and Blessing!

 

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

 What’s Next?!

 

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Workouts

Remember to consult with a healthcare provider or fitness professional before starting a new exercise program, especially if you have any existing health conditions or concerns. 

 

Body-weight Circuit Workout:

• This workout focuses on strengthening your entire body using your body weight as resistance:
  • Jumping jacks: 1 minute
  • Body-weight squats: 3 sets of 15 reps
  • Push-ups (on knees or against a wall if needed): 3 sets of 10 reps
  • Plank: Hold for 1 minute
  • Body-weight lunges: 3 sets of 15 reps per leg

Perform all these exercises three to four times with minimal rest between sets for an effective full-body workout.

Cardio Dance Workout:

• Get your heart rate up by dancing and most important, having fun
  • Warm up with light cardio (marching in place, light jogging) for 5 minutes.
  • Pick five or six of your favorite songs, which should be about 20 to 30 minutes and just dance!!!!
  • Add some line dancing, who remembers the “Electric Slide??  Do whatever you like to make the workout enjoyable and fun so that you keep moving!  
  • Cool down with slower dance moves and deep breathing exercises.

HIIT Workout:

• This workout is great for burning calories and improving your heart health. Remember it doesn’t have to be high impact to be high intensity, so modify when needed
  • Jumping jacks: 1 minute
  • High knees: 1 minute
  • Wall Sits: 1 Minute
  • Mountain climbers: 1 minute

Perform three to four sets and rest 1-2 minutes between sets.

Pilates Workout:

This workout focuses on core strength, stability, and flexibility.

• Pilates roll-ups: 3 sets of 10 repetitions
• Bicycle crunches: 3 sets of 15 repetitions per side
• Leg circles: 3 sets of 10 repetitions clockwise and counterclockwise
• Plank with alternating leg lifts: 3 sets of 15 repetitions per leg
• Pilates bridges: 3 sets of 15 repetitions

Focus on controlled movements and proper form to effectively engage your core.

 Yoga and Stretching Routine:

• The goal of this yoga routine is to improve flexibility, balance, and promote relaxation.
  • Start with deep breathing and gentle stretching to warm up.
  • Perform the following poses at your own pace: Downward Dog, Warrior I and II, Tree Pose, and Child's Pose.
  • Focus on deep stretches for your hamstrings, quadriceps, back, and shoulders.

End the session with deep breathing and meditation.