How to Maintain Gains Over the Holidays

I’ve been talking a lot recently about the value of sticking to a plan both in terms of a timely routine and working with the big important albeit simple strength moves.

You know: 

  • Squat
  • Hip hinge
  • Push stuff
  • Pull stuff
  • Carry stuff
  • Brace your torso

This does get challenged especially at busy times of the year and not just at Christmas time. The overwhelming feeling of, “sure what’s the point if I can’t do a good 45 minutes in the gym” is all too common a thought and a downfall in maintaining the benefits of exercise. You don’t have to firing on all cylinders all year round and a reductionist style program maintained briefly can help the body rest, progress and give you some mental uplifting too.

I’ve already espoused the benefit of aiming for even a short 10 to 15 minute routine and this week I am doing it again.

Repetition is the mother of all learning.

This week I am supporting the use of three strength moves to practice, with some progressions built-in in case you want to play along and experiment with what a light, medium and harder 15 minute routine could look like… with just three movements.

This light, medium and hard approach is how we build our programs here. We rotate through these relative intensities to provide opportunities to focus on learning and practice, working a bit harder and then perhaps testing the body and progressing forward.

This week let’s look at the:

  1. Inverted Press (for the upper back and shoulders / arms)
  2. Squats (for the backside and thighs etc)
  3. Hip Hinging (for the backside, hamstrings etc)

Here’s the video

Screen Shot 2016-02-05 at 7.44.55 PM

 

Need to ask me something?

 

Disclaimer:

The recommendations and ideas on this post are not medical guidelines, but are intended for educational / interest purposes only. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.