Bangor Y

With the holidays, some may not find enough time to get to the gym. We asked the Yellow Team’s Trainer, Becky, if she had any tips for what people can do at home to get a good workout. Here is what Becky said:

There are many ways to get in a complete, full-body workout even if you can’t get to a gym.

Here are a few hints:

• If you live in a multiple story apartment or home, try lunging up the stairs. You can do this by skipping a stair or two and really lunging forward to get up to the next step.
• Even if you live in a single floor apartment or home, you can do walking lunges around your home.
• Take advantage of push ups. It’s an effective upper body workout. Make sure your backside stays low!
• To concentrate on the backside of your arms, or your triceps, take your starting stance for a push up and move your hands straight under your shoulders. When you’re bringing your bodyweight for squats. Place your hands behind your head and keep the same form that you normally would be a squat feet shoulder width apart, chest up, drive your hips back. If you want to make this a bit more challenging, make it a Bodyweight Jump Squat. You can do this by adding in a jump when you come up from each squat.
• Many core workouts need no equipment, so your options are endless! Reverse Curls, Planks, Side Planks, Bicycles…the list goes on and on.

ENJOY!

With the Cohen Fitness Center closing today to move our machines from the Hammond St. location to our newly renovated Fitness Center at Second St, we asked the Green Team’s Trainer, Jen M., if she had any tips for what people can do over the weekend while the Y is setting up the renovated Fitness Center. Here is what Jen M. said:

“Move, move, move!! Despite the fact that it is cold outside, don’t be afraid to bundle up and go for a nice walk outside. The Bangor Forest has beautiful walking trails that are packed down nicely with snow and there’s no traffic!

Home exercises are also doable. Walk or run the stairs in your home, perform triceps dips on a chair, body weight squats, walking lunches, push-ups on the floor or the wall, planks, and the list goes on and on. Most importantly, stay active and make the best of every day. Good Luck!”

With the big turkey dinner only a few days away, we asked the Green Team’s Trainer, Jen M., if she had any Trainer Tips on how to keep those unwanted pounds away.

Here are Jen’s Holiday Trainer Tips for what to do on Thanksgiving:

1. Before the traditional Thanksgiving dinner, be sure to exercise first. Bundle up and go for a quick walk in the morning. By doing this early, it can be checked off the list for the day and it will allow for a more relaxed dinner.
2. If you’re unable to workout in the morning, try and fit it in a quick 20-30 minute walk after dinner. This will allow the food to settle and will decrease the likelihood of snacking more and rushing into dessert.
3. Drink plenty of fluids (water) throughout the day. This helps keep you fuller, longer and prevents you from eating too many snacks before Thanksgiving dinner.
4. Don’t hang out in the kitchen while food is being prepared. Staying in the kitchen increases a person’s chances of snacking, picking at food, and eating when they may not be hungry.
5. If you are going to a relatives for Thanksgiving dinner, be sure to bring a food option that you actually like eating. By making a healthier alternative that you enjoy, it gives you more freedom to snack on something healthier and more filling. Check out ways online to modify some of the traditional fixings in a healthier way. There are plenty of suggestions and recipes to help make Thanksgiving healthier.
6. Appetizers – Use a small plate to place your food on. Feel free to have some of your “guilty pleasures”, but try and limit yourself to one or two. The rest of your plate should be fresh fruit, veggies and lean protein.
7. Dessert – It’s okay to have the dessert, but don’t go overboard. Fix a smaller serving of pie and walk away. Don’t eat in the room where the desserts are. It’s much easier to “taste-test” and “have a bite” when they’re directly in front of you.
8. Enjoy your day with family and friends. Be health conscious, but also don’t make the day a chore. Find a healthy balance of veggies, lean protein and whole grain carbohydrates.

Have a Healthy and Happy Thanksgiving!