• Motivate Fitness

Stay Motivated This Time Of Year!

Updated: Nov 11, 2019



It's hard to believe that it's already November and The Holidays are just around the corner! You know what that means......stress, food, family and more stress, which make us less motivated and leaves us very little time to get to the gym. This is typically when we see the dreaded 5-10lb holiday weight gain.


Well don't panic because we are here to help. Below are three easy workouts you can do at home to help keep you motivated during the holidays to keep that holiday weight gain in check. 



1) The Living Room Workout - 20 Minute Workout

When pressed for time, which we all are, especially during the holidays and going to the gym seems out of the question, make home your gym for the day. All you need is your very own body weight and some space. There are six exercises that last 1 minute each. They are as follows:

Running in place

Squats

Push-Ups or Plank Holds (or combo of both)

Reverse Lunges

Mountain Climbers

Lateral Hops


2) The 10-Minute Workout

Remember you don't need to spend hours in the gym each day to get in shape. The key is that "any" amount of exercise is absolutely better than nothing. If you are feeling unmotivated, ask yourself if you can at least commit to 10 minutes. Most of us can so here's what to do: perform 60 seconds short intervals with a one to one work/recovery ratio. These can be done in a few different ways:


1) six, 10 second sprints with 10 seconds of recovery between each sprint 

2) three, 20 second sprints with 20 seconds of recovery

3) two, 30 second sprints with 30 seconds recovery

4) one 60 second sprint. 


Eight to ten of these mini interval sessions comprise a successful program. Remember to leave a one - two minute recovery between sets of 60 second intervals to maintain anaerobic quality. (You can stretch while you recover!)


What's even better is that if you do not have access to cardio equipment you can use stairs, hills or simply the street.


3) Resistance Band Workout

Perform one set of each exercise with minimal rest in between each one. Go through all 7 exercises then rest for 1 to 2 minutes and repeat. Try to do at least three rounds.


1/2 Kneeling One Arm Overhead Press- start with one knee on the ground and one knee up. Place the band under your down knee shin to anchor the band. From there grab the handle and perform an overhead pressing motion. Keep your core tight and maintain good balance. This will challenge your stability as well. 15x


Upright Row - Stand on the band with one or two feet to adjust the tension. Holding the handles perform an upright row while keeping your core tight with your shoulder blades back and down. 15x


Push-Ups- start in a push up position holding the handles with the band wrapped across your upper back. Max number you can do.


Squats- Stand on the band holding the handles up by your shoulders to create tension. 15-20x


One Arm Rows - start in a lunge stance while standing on the middle of the band under your front foot. The closer your put your foot to the handle the more tension you can create. Grab the handle and bend forward at the hips and perform a rowing motion. 15x


Tall Kneeling Overhead Tricep Extensions- in a tall kneeling position place the band under your shins. Grab the handles with the band behind you so that your hands are on your shoulders with bent elbows. From there extend your elbows to the ceiling. 15x


Standing Bicep Curl- Stand on the band with one or two feet to adjust the tension. Grab the handle and perform a bicep curl. 15x


Hopefully these workouts help you maintain your weight during the holidays BUT if you need more incentive, here's what you need to do: 


Starting Monday November 18th we will be running our  Holiday Hold'em Challenge at Motivate Fitness. 


This quick, 6 week exciting and effective fitness program is designed to keep you engaged, motivated, and on-track during the holidays by utilizing innovative fat burning exercises with easy to follow nutrition and workout plans. 

As added incentive, we are going to give you your money back!!!


Here's how it works: 

Maintain your starting weight until December 31st and receive 25% of your entry fee back.

Lose 5-10lbs and get 50% of your entry fee back.

Lose 11-15lbs and get 75% of your entry fee back.

Lose 16+ and get ALL of your entry fee back.


Program Includes: 

Unlimited Group Fitness Classes 

Introductory Fitness Assessment 

Nutrition Journal 

Calendar Tracking Sheet 

Weekly Strategy Sessions 

Special Thanksgiving Day Class

 Entry Fee: $199


To register, click the banner below get started

Make this the greatest holiday season of your life!




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