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35 | Fit and Festive : Navigating Holidays Over 40
Manage episode 386220074 series 3431984
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?!
Want a customized plan?
Book a call with me!
https://calendly.com/hickmansolutions/40min
Join the Community!
If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/
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.
67 episoder
35 | Fit and Festive : Navigating Holidays Over 40
Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep
Manage episode 386220074 series 3431984
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?!
Want a customized plan?
Book a call with me!
https://calendly.com/hickmansolutions/40min
Join the Community!
If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/
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.
67 episoder
Все серии
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1 65 | Gut Reset 101: Gut Reset 101: Simple Steps to Better Digestion, Immunity, and Energy 10:29
1 63 | Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit 9:49
1 62 | Spiritual Fitness: Why Your Faith is the Foundation of Holistic Wellness 12:37
1 61 | Healthy Holiday Traditions Balancing: Festivities and Wellness Goals 9:30
1 60| Mastering Emotional Eating This Holiday Season: Practical Strategies for a Healthier You 10:16
1 59 | 5 Secrets About Belly Fat for Over 40 Women and How to Tackle Them 15:54
1 58 | Hormone Balance for Weight Loss After 40: Key Hormones Every Woman Needs to Know 20:15
1 57 | Macros Made Simple for Women Over 40 - Boosting Energy and Metabolism 18:48
1 56 | 3 Tips To Finish The Year Off Strong 10:36
1 55 | Consistency Tips to Help You Lose Weight 20:00
1 54 | Self Accountability - How It Can Help You Achieve Your Goals 11:20
1 52 | 5 Ways Walking Can Ignite Your Weight Loss 12:26
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