SYRACUSE, N.Y. (NCC News) — The weather gets colder, nights arrive earlier, and schedules become chaotic. Winters in Central New York, and specifically holidays during the month of December, can cause a major change in you’re regular routine.
Under these conditions it can be difficult to find motivation to stay on a consistent and healthy lifestyle. Because of the lack of motivation, the average American gains about eight pounds during the holiday season.
In fact, sixty-one percent of poll responders in an Herbalife study said that they’re planning on indulging this holiday season. It’s the concept of treating yourself during a time that only happens once a year.
But to avoid gaining those eight pounds, all you need is 15 minutes.
“I think they need to believe that a half hour or fifteen minute workout is better than nothing,” said Ryan Vollmer, Owner and Founder of Edge Syracuse.
Edge Syracuse, a 24/7 fitness center on Wilkinson Street. He said that whether you’re looking to workout at the gym or at home, it can all be easily done. The hard part comes from lack of motivation.
Types of Workouts
Here are some workouts where all you’ll need is one 15 pound kettlebell:
Circuit training for full body:
- Overhead Press
- Squats
- Sit ups
- Single arm bent over row
- Romanian dead lifts
Circuit training for cardio:
- Mountain climbers
- Jumping jacks
- High knees
- Kettlebell swing
Circuit training for strength, using resistance bands:
- Good mornings
- Curls
- Squats
- Pull a part
- Put it around your shoulders for a more complication push up
Vollmer recommends picking out a style and then completing 15 reps, 3-5 times. The intensity of the workout can be adjusted based on the amount of rest time you give yourself and the amount of reps that you complete.
Motivation
The step prior to the actual workout is the motivation to begin.
Here are a few common excuses that cause people not to exercise:
- It’s cold outside
- It’s been a long day
- My family is in town
- You don’t have time
The first step to getting motivated is to not give up on yourself.
“Just because you have a Christmas cookie for lunch, people kind of get this idea like ah you know I screwed up, like this day is lost,” Vollmer said. “Instead you should motivate yourself with I ate this cookie so now I really need to go workout.”
For the other excuses, the appeal is going to be that 15 minutes of exercise is better than nothing. Also, the environment that you provide for yourself when trying to workout largely influences how you feel.
Vollmer said that even the music and the colors of a gym influence you wanting to go, along with the social and influential community that surrounds you.
Now you can enjoy those sweet treats without entirely ditching the idea of working out.
