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The Gray Iron Fitness Newsletter, Issue #104, Holiday season workouts
December 15, 2012

December 15, 2012

In this newsletter . . .

Merry Christmas
Happy Holidays
To All

As we all know, the month of December can be joyful -- but also stressful. A lot depends on how we manage our time. Added holiday activities can take a physical and emotional toll if we manage our time poorly. It is no coincidence that so many on January 1st resolve to live healthier lives in the New Year.

We all read articles and listen to advice on ways to enjoy the season while not overeating. And it can be done. Sure it requires a little will power. But managing food intake now is a much better policy than throwing caution to the wind, adding unwanted pounds, and then promising ourselves we’ll do better next year. Many times unwelcome fat becomes a permanent fixture.

And too often regular exercise gets put on the back-burner as the holidays approach. It seems like there aren’t enough hours in the day to do everything, with "adventures" at the shopping mall and trips here and there to visit friends and relatives. Sometimes you just can’t fit everything in. It's not uncommon.

Here’s my advice. Don’t ignore your workouts entirely. If you are well organized enough to follow your regular routine in spite of the hustle and bustle of holiday activities, great. But if you cannot devote the normal amount of time for your workouts, abbreviate your training. For example, three short 10-minute segments a day of physical activity is easy to fit into even the busiest schedule. Don’t discount those 10-minute efforts as not being worthwhile. They pay off.

Also take a few minutes here and there to sit quietly to do some relaxed deep breathing to relieve tension and calm your mind. It's a great habit to get into anytime, and particularly at times when stress is building up.

Such seemingly small things as portion-control eating and short exercise and relaxation breaks really can make a difference. You won’t be looking in the mirror on January 1st and saying, “Yuk! I’ve gained ten pounds and haven’t worked out in weeks.” Instead, be just a little bit smug (but keep it to yourself), in the knowledge that you had self-control and still had a good time.

Some abbreviated workout tops follow . . .

Abbreviated Workouts When You are Pressed for Time

There’s always enough time to do a few exercises when your regular workouts require too much time and preparation. What's the saying? Half a loaf is better than none at all. So squeeze in some good bodyweight exercises that can be done on the spot.

Here are a couple of example combinations that will give your body a good little workout in a brief period . . .

• Alternate Dive Bombers with Bulgarian Split Squats and Horizontal Pull-Ups . . . or

• If you have a set of dumbbells handy, try alternating the Clean and Press with Mountain Climbers and One Arm Rows.

Discover other quick ideas for three movement combos at Exercise Demonstrations or bodyweight exercises here.

Work them into 10-minute segments, with rest between sets according to need; follow up with a little relaxed deep breathing, and, like magic, you’ll maintain muscle tone, a calm demeanor and fitness through the busy holidays.

Next newsletter is January 1, 2013.

You've probably heard about the tremendous benefits of weight training and how you can retain -- or even reclaim -- the attributes of youth . . . Discover the way with . . .

Gray Iron: A Fitness Guide for Senior Men and Women

Authentic RKC Kettlebells

Newsletter Policy

The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.

I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.

Like newspapers, magazines and television, this newsletter and my web site contain advertising and marketing links. Naturally, I am compensated for these.

The newsletter and web site provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and your interpretation of it, is appropriate for you.

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Logan Franklin
The Gray Iron Fitness Newsletter

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