The last thing we usually think of to keep us warm is exercise but I’m hoping with my easy to follow guide you will try these before you reach for the hot chocolate and extra marshmallows.
By Natalie Carter
These exercises will boost metabolism, improve posture and keep you warm through the day. They can be performed daily and should be used to compliment your current resistance workout. If you are new to exercise this will be perfect for the first 2 weeks then you can add a more structured resistance workout to your fitness regime.
Bridge:
Lie on your back, feet close to butt, lift hips off the ground by squeezing the butt and hamstrings (the backs of your legs). Hold your hips up in the air while you lift and hold then return butt to the floor. Repeat for 15 reps for 3 sets. You can increase the difficult by raising your right leg horizontal to the ground when your butt is lifted off the floor. You simply keep your leg still extended while you drop your hips repeat for 15 then do the other side, for a total of 3 sets
Back extension:
Lying on your stomach (or over a swiss ball), body long, navel drawn into spine. Squeeze your glutes together, activate your hamstrings then lift your chest off the floor. Maintain long spine alignment through the exercise. Don’t lift the head when you lift the chest. Slowly lower down and repeat 20 reps
With all these exercise you are bound to need some rocking winter workout gear. You can head straight to the café after your workout and you’ll have no fear of being spotted in “daggy” gym gear if you stick to my picks.
Puma are rocking a fiery red windbreaker, perfect for your
morning run and on trend with brights this season RRP $90. Lululemon have got it covered with the Swiftly Tech long sleeve top in grey $89 RRP. This will keep you toasty and dry. It’s moisture wicking, fig and anti-stink (woo hoo!). Komb Athletic has a sleek ¾ pant, great for the gym or outdoors RRP $98.
You have now been kitted out with on trend fitness gear so you’ll need to show it off. Don’t let the weather put you off; there are some clever indoor and outdoor places to exercise on cold and rainy days.
Indoors:
Try a bikram yoga class
Spin class
Cross fit workout
Boxing
Outdoors;
Stairwells (I love the Harbour Bridge Stairs or Cooper Park, Bellevue Hill)
Running sprints on a basketball/netball court
Group PT session in your lunch hour
Combining indoor and outdoor workouts will keep your body guessing; essential if you want your results to come quickly. Using multi modality forms of cardio have been proven to be more effect for fat loss. What does that really mean? Combining several forms of cardio exercise (cycling, running and rowing for example) rather than just participating in one all the time (just walking or skipping) will increase your calorie burn therefore leading to an overall increase of fat loss. Don’t forget your stretches!
Morning stretches to try:
1. Windmill:
Lie on your back and cross your right leg over your body. Extend your right arm out the right side. Use your left hand to apply pressure to your right leg. You want to twist away from the stretch to maximise it. Hold for 45 secs and repeat on opposite side. This stretch will stretch the lower back and promote a healthy, flexible spine.
2. Active Chest Stretch:
Standing tall with arms wide moving your arms to hugging position then back to open position. You are essentially hugging yourself (awww, how sweet!) Repeat for 45 secs.
A very popular yoga pose/stretch. Perfect for elongating the hamstrings, stretching the back, the shoulder and neck area. This rejuvenating pose will wake you up and set you up for your busy day. Stay in this pose for 1-3 mins and then rest for another minute with butt on heels, arms down by the side and head touching floor in front of you. Slowly inhale and exhale.
As long as you lay off those extra glasses of red wine and second helpings of shepherd’s pie, it is possible to maintain your lean body shape through winter.
Stay awesome until next time,
Nat x
www.newoutlookfitness.com.au
