Festive Season time in New Zealand means Summer time! Are you ready for it?

The most common excuse used to avoid any exercise today and especially during the festive season is “I have NO TIME!!” Maybe that’s why they call it the Silly Season because all the research is now showing that this excuse is very much a Silly Excuse.

You’re on holiday, but you have no time. Using this excuse is okay only if you’re prepared to accept the consequences of not exercising. You are more likely to eat more over the next few weeks, so ensure your output (exercise) is equal to or more than your input(food). It may be holiday time, but in exercise and health there is no holiday.

Following on from last months exercises, here are two more to add on to your regime. Now that you are on holiday, you have plenty of time to do these four exercises alternating every second day.

Prone Bridge

This is a static exercise and there are no repetitive movements. It works your core muscles, strengthens your lower back and works several upper body muscles too. The starting position for the Prone Bridge is similar to a push up except your elbows are bent and your forearms are flat on the floor.

* Once in position, use your elbows and toes to hold your body up off the floor.
* Keep your back flat, abs tight and body completely straight.
* Hold this position for 30 – 60 seconds and repeat.
* You can modify this exercise by doing it from your knees.

Tricep dips

Dips are an advanced upper body exercise targeting the triceps, located in the upper arm. Using a chair this is an exercise that can be done just about anywhere. If you have shoulder problems, you may want to avoid this exercise.

* Sit on a bench or chair.
* Begin with your hands next to or slightly under your hips.
* Lift up onto your hands and bring your hips forward.
* Bend your elbows (no lower than 90 degrees) and lower your hips down, keeping them very close to the chair.
* Push back up without locking your elbows and repeat for 10-16 reps.

The four exercises that we have suggested are great to start with your own bodyweight first & aiming to keep the correct technique & will definitely get you started towards having a healthy feeling and looking body. Once you start to feel stronger, increase the repetitions. If these exercises become too easy – awesome! You will then need to increase your load and look at more advanced exercises. This is where a Fitness Professional like a Personal Trainer can assist with his/her expertise.

Here are a few things to think about over the holidays:

* Have a positive attitude towards life & towards exercise and healthy eating – the focus is on healthy rather than thin.
* See yourself as lean, fit and healthy.
* Eat Small meals and small food portions – no extra Festive goodies
* No diets – healthy eating is a lifetime activity
* No deprivation of favourite foods, everything in moderation

May your 2009 be the year you kick your excuses in the butt and live a healthy and positive life full of energy and vitality – with a body to match.

About the Author

Jason is a Christchurch based R.E.P.S Registered personal trainer and a graduate of the NZ College of Fitness. He has been a former NZ 7’s representative and professional rugby player. He trains his clients from his studio on Waltham Road.