Holiday Challenge-- Week 6

With 2016 quickly approaching, the "Maintain, Don't Gain Holiday Challenge" is almost over. You can still access Eat Smart, Move More, Weigh Less's social media, tools, & recipes at https://esmmweighless.com/sign/.
Below is a summary of one article & the weekly challenge.

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How to Exercise While Traveling

"... Whether you are staying at a family member’s house or in a hotel room, make a plan to stay active. ... they might have an area for you to do a fitness DVD.... Or, they might know of a nearby walking trail or neighborhood for you to explore. For more information on trails located near you or your family, visit American Trails’s website. Encourage your host to join you...

If you are staying in a hotel, check to see what kinds of facilities that they offer.  Select a hotel that has a gym with equipment you like to use, a pool large enough for laps, or even a nearby green-way or trail...

... don’t forget you can always bring your equipment with you. Resistance bands take up very little space in your luggage and can be used in many different ways.

Some activity tips include:

• Pack for fitness: Make sure you bring the things that you need to be physically active...
• Work out as you go: Wear your athletic shoes when you travel. ... stroll through the airport terminal. ... walk through the [train] cars occasionally and walk outdoors at the stops...  If you are driving, make sure to take frequent breaks to get out and stretch.
• Set the tone: When you arrive at your destination, set the tone for your trip by working out right away.  If this isn’t possible, schedule a time and treat it as an important appointment.
• Look for local parks: Ask ... about safe routes for walking or running.
• Practice in the halls: Walk up and down the hotel halls, or skip the elevator and take the stairs. ... airports are great places to get in some steps.
• Use your weight: ... try doing push-ups, crunches, and leg squats!
• Listen to your body: It is okay to take it easy once in a while and enjoy a vacation, but remember that regular exercise can reduce stress and feelings of low energy...

Your travel workout essentials might include:

• Athletic shoes
• Exercise clothing...
• Jump-rope
• Resistance bands...
• Tennis racket
• Music and headphones..."

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Week 6's Challenge:  Planks

This week the goal is to hold the plank position for 3 minutes every day this week. Break up the time into intervals that are comfortable for you, but make sure you are still challenging yourself. That might be 10 seconds, 30 seconds, or 1 minute.

Be mindful of having correct form. Click here for a demonstration of correct form as well as variations of the plank exercise. Start with a Knee Plank (shown below). As you feel more comfortable, transition to the Standard Plank and then to the Forearm Plank. If you are more advanced, try the Side or Single Leg Planks.