Starting today, some revelers may begin to suffer from caloric amnesia — you know, that affliction between now and New Year’s where you’re suddenly able to tune out that inner voice that screams “too many carbs!” and go for that third helping of pumpkin pie.
By New Year’s, many overeager eaters will, indeed, need to make those fitness resolutions.
“People can gain between 7 to 10 pounds from Thanksgiving to New Year’s,” says personal trainer Laura Madden, who attributes the extra weight to all those holiday feasts where partygoers always seem to have hors d’oeuvres and drinks in hand.
Why not use your holiday turkey as an inspiration to stay in shape?
This series of exercises, selected and demonstrated by Madden at Scottsdale Athletic Club, corresponds body parts you should be working out with the turkey parts you’ll be dining on.
THIGH: LUNGES: Lunges can be great for the inner thighs if done elevated 6 inches from the ground, says Madden. She suggests using a balance disc (shown here) or rolled towel or large pillow to help engage the inner thighs in this exercise. Push into the front heel and come to a 90-degree bend, keeping the front knee over the ankle. Keep the back heel lifted and engaged during the exercise for support. For extra resistance, Madden suggests holding dumbbells or anything you have around the house — even a bag of potatoes! Suggested reps: two to three sets of 12 to 15 per leg. Works: quads, hamstrings, glutes and inner thighs.
BREAST: CHEST PRESS: Leaning against a stability ball, make sure your neck and shoulders are supported and keep your hips lifted. (If you don’t have a ball, this chest exercise can be done on the floor.) Lift the dumbbell straight up and bend your elbow to form a 90-degree angle, while keeping your body in a straight line from your shoulders to your knees. Madden suggests doing one side at a time to make the workout more challenging. Suggested reps: two to three sets of 12 to 15. Works: pecs and abdominals.
WING: CROSS PUNCH: Keeping feet wider than hip-distance apart, hold the dumbbell vertically and pivot as you turn to punch, moving through quickly, with control, to tighten the muscles. If you don’t have dumbbells at home, you can substitute cans of soda or anything that adds resistance, says Madden. Suggested reps: 15 per arm. Works: biceps, triceps, shoulders, lower back and abdominals.