Thanksgiving is synonymous with indulgence but in the best kind of way. Holidays mean more family than usual, more libation, more music, and more food. Seemingly lacking every year, however, is an abundance of movement. Vigor Active Fitness in downtown Fort Worth has been helping people move since 2018. Owners Stephen Newhart, Ph.D., and his wife Ashley created a culture of team members and clients loyal to their business. And after 20 years in the fitness world, Stephen remains focused on helping people through activity and wellness education.
"Far too often, exercise is just thrown together," explains Newhart, stressing the importance of understanding your anatomy and trusting informed professionals to train your body correctly. And with the team members at Vigor holding multiple certifications in fitness, they are the perfect experts to advise Fort Worth on the best ways to master the holiday hangover this Thanksgiving season.
The biggest hurdle, says Newhart, "don't stop the routine you've built. Continue to set time aside as your wellness priority, and don't lose your good habits." Easier said than done, but prioritizing yourself during the holidays is essential for feeling your best. Even starting a new regime is a good idea. "If you start a new exercise routine during a difficult time over the holidays, you are much more likely to stay on track and committed throughout the year." But the key, Newhart stresses, is not overdoing it. A manageable routine is one you can fully commit to and won't mind doing. If it helps, get your family in on the fun! Many of us host our families or stay with them during the holidays, so why not work out together? "A good accountability partner will say, 'come on, let's go for a walk, you'll feel better after.'," explains Newhart, and on the days you can't muster the energy, simply getting outside to breathe can become an essential stress reliever. But when you need an extra boost, try the four workouts provided by the professionals at Vigor Active Fitness. There might be something you can't live without!
Workout 1: Time; Under 30 Minutes
A. Body Weight Squats: 5 sets of 10 reps with 15 - 30 seconds rest between.
a. Hold dumbbells or that frozen turkey if you want to make it harder.
B. Lying Leg Raises: 4 sets of 15 – 20 reps with 30 seconds rest between.
a. Include a pause at the top for added difficulty
C. Incline Pushups: 4 sets of 10 – 20 reps with 20 - 30 seconds rest between.
a. Perform with feet on the floor and hands on the edge of the kitchen counter or dinner
table while you wait on that meal to finish in the oven!
D. Plank to Side Plank: 3 sets lasting 30-60 seconds with 30 seconds rest between
a. Rotate between a traditional plank and side planks slowly and controlled
Workout 2: Time; Under 30 minutes
A. Single Arm Weighted Rows: 3 sets of 10 each arm
a. Grab a dumbbell you have lying around or something else heavy around the house.
B. Mountain Climbers: 4 sets of 30-45 seconds with 30 seconds rest between
a. fast and meaningful repetitions. Get the heart rate up in excitement for all that time with
family!
C. Floor Press: 4 sets of 12-15 with 45 seconds rest between.
a. Flat on the back with weights or an object of choice and press!
D. Wall Sits: 4 sets of 30-60 seconds (or longer if you can) with 45 seconds rest between.
a. Load up your lap with a stack of grandma’s fine china dinnerware for some motivation to
stay up!
Workout 3: Time; ~ 30 Minutes
A. Weighted Front Squat: 4 sets of 12-15 with 60 seconds rest between.
a. Grab a weight, a bar, a turkey, or something else heavy and hold tight upfront
B. Reaching Sit-Up with weight: 4 sets of 10 with 45 seconds rest between
a. Reach for the sky at the top of that sit up with something in hand!
C. Kettlebell Swing 3 sets of 15-20 with 15 – 20 seconds rest between
D. Burpees over Bar: 3 sets of 10 with 20 – 30 seconds rest between
Trainer Tips for the Thanksgiving Season:
Getting workouts in at home over the holidays is only one piece of your fitness, make sure you account for all aspects of your health with these 5 general tips to guide you through Thanksgiving.
1. Monitor portion sizes: It can be tempting to load up that plate on Thanksgiving Day, but make sure to be aware of what is going on the plate. Enjoy the meal and time with family but stay sharp.
2. Make the plate look pretty: Try to get a variety of foods on the plate with plenty of veggies and your protein of choice
3. Hydrate. Drink a glass of water before the big meal. Keeping you hydrated while also
maintaining satiety.
4. Use this time to recover. Use this time to mentally recharge and prepare to get back into your healthy habits.
5. Grab an accountability partner. Tell a friend or family member about your health and fitness
goals. Just speaking your plan out loud will make you more likely to follow through!
Workouts and Trainer Tips By:
Garrett Augsburger MS, CSCS, CES
Vigor Active, Fort Worth Texas
