Eeeek! You guys! Today is one of my favorite posts I put up during the holidays because I have my favorite guest blogger in the house! (To be fair he’s always in my house because he owns it too…) For those of you who haven’t been here long (HI! Welcome to Savannah Said It! I’m so happy you are here!) I’m married to this guy…
Meet Trevor (MS, CSCS, USAW1, Pn1)! He’s the Assistant Director of Strength and Conditioning at the University of Detroit Mercy. He makes athletes bigger, faster, stronger and healthier for a living. (How cool is his job?!) Every December he works with me to help give all of you a few tips on how to have a healthier holiday and jumpstart your New Year’s goals throughout the Christmas season.
So sit back and take a few tips from a guy who knows what he’s talking about this holiday season! And don’t listen to me… the girl who’s sitting in the corner eating cookies and saying “I’ll be heailther in 2020.” Enjoy!
Hello again my friends! I know it’s been a while since you’ve heard from me, but I’m back to give you some new ideas for staying healthy over the Holiday Season. You can look back to last year’s tips if you missed them, here!
When we travel, we’re usually out of our normal routine, in different environments, and strapped for time if you’ve got lots of family and friends to see! I’m the first to be thrown off by not being able to follow my usual routine, but sometimes it’s good to switch things up. Variability can not only recharge your fitness goals, because let’s be honest, we’re still pretty far off our 2019 resolutions. Changing it up can be just the thing to start 2020 on the right foot, and why not get a head start on the New You over the Holidays?! Here are a few new ideas to get you started over the next few weeks!
I know I’ve said this in previous posts, but as the old adage goes, “If you fail to prepare, you prepare to fail.” Take some time to research the area you and the family are headed to if you’re going out of town, find out what your gym’s hours are over the holidays, and definitely start packing your fitness essentials. Are you headed to the in-laws? Check out where the closest Cross-Fit box is, or where the Lifetime/LA Fitness is located. That way you can make a plan to still get your workouts in without skipping a beat. No big gym close? Check out smaller scale personal training/strength and conditioning facilities, I’m sure they have a drop in rate or a group fitness class going on that you could hop into. Still nothing? This is where you’ll have to get creative. Find a body weight circuit on YouTube or follow along with my circuit from last year. Also, you can also take your stuff with you (See below).
Whether you’re staying home or traveling for the holidays, it can make sense to invest in some of your own fitness equipment. If you’ve got the budget to go all out and invest in a fully outfitted garage gym, then do it! But for the purposes of this post, traveling with your garage gym is probably unrealistic. But I think there are a few things that are reasonable that you’d be able to transport with you that way you can still get some training in.
- Kettle Bells
- Suspension Trainer (or try this homemade version)
- Medballs (I think a 8-12 pound med ball works well for most situations.)
- Resistance Bands
- Agility Equipment (Cones, small hurdles, ladders, etc.)
There are a few more sets but that are more expensive, but this has the basics that can go a long way if you’re creative.
If you’re a beginner to this, my suggestion would be to spend a little dough and purchase a pack of bands and a med ball. There are plenty of things you can do to in a hotel room or the living room of the in-laws. Here’s a short video of a band workout I’ve used with several groups of athletes and those who don’t have a ton of equipment. You can use different levels of bands and change/add exercises (like doing a bent over row with the bands set up like the Deadlift in the video, and instead of standing up, row your elbows back while maintaining a strong flat back) to target the areas you want. Look to do 2-4 sets of 8-12 reps of each exercise on each side of the body.
If you’ve got a med ball, you’ve got everything you need for one of my favorite exercises, med ball slams! These will get the heart rate up for sure! Look to 2-4 sets of 5-8 reps of each on each side of the body.
MB OH Slams
MB Around the World Slams
MB Lateral Slams
And if you have a sturdy wall, try these! Just be careful if you buy a med ball that bounces, that it doesn’t come back and smash you in the face 😉
Here are a few of my favorite AB exercises you can do with only a med ball or just your body weight!
A staple in all of my athlete’s programs, and it only involves you, a floor and a stopwatch. Look to hold you back flat against the ground and lock your knees out while pulling your toes to your knees for somewhere between 30-60 seconds for 2-3 sets.
Deadbugs with Feet Only
Same as the normal deadbugs, but slowly and under control, lower one straight let at a time to the floor, while keeping that low back glued to the floor. Again look to go for 30-60 seconds for 2-3 sets.
A very simple rotational ab exercise, elevate the feet (straight legs makes it harder) and rotate your shoulders to gently touch the med ball to the floor on each side. Shoot for 2-3 sets of 8-12 reps on each side.
For more ideas, head to YouTube a search “Traveling Workout” to find hundreds of videos on how to stay in shape on the road.
As I mentioned earlier, switching the script up can be a great way to break through a plateau or recharge your batteries. Variability (not randomness) can be a very good way to meet your fitness goals and get you out of the rut. It’s also great mentally to change it up a bit, and to get out of your routine. A week or two doing something than you’re used to can give you the needed motivation to attack your normal training when you get back to real life in 2020. My point is, get out of your comfort zone and try something new. Ever done yoga? Find a studio nearby or my suggestion, search YouTube! Ever tried CrossFit? Check out a local box and try a beginner’s workout. Feeling outdoorsy? Go on a hike or find a place to rent some mountain bikes as long as the weather cooperates!
I hope this short post helps sparks some ideas for you and helps you stay healthy over the holidays! Have some fun!
So my loves, what do you think? This year Trev focused more on quick workouts you can do (since last year that is what most people seemed to love!) BUT if you’re not wanting to work out over the holidays (I can’t be the only one shouting MEEEE right now!) then click here to read a few other tips he’s shared over the years!
I’m so excited to do all the Christmas things this weekend! I hope you’re doing some fun holiday things too! May I suggest a Christmas date or two?! Or crossing off one or two things off a Christmas Bucket List?!
I’ll be back on Sunday my friends! I hope you all had the best day 🙂