Strength training | Kinetic Fix

Don’t be a couch potato – use the time during commercial breaks to fight flab

Got a day where you’re glued to the tube? You’re not alone. American women spend, on average, more than five hours a day watching TV.

But you can use that time wisely by taking advantage of commercial breaks to fight flab. Try some of these calorie-blasting moves to work in a workout without having to stray too far from the couch:

Sets of stairs – Channel those glory days and pretend you’re running bleachers at the stadium; race the kids, take steps two at a time, or even go backwards (but hold onto the rail!)
Jog in place – Alternate “high knees” and “butt-kicks” (heels to your behind) and play with different patterns and speed intervals
Jumping jacks – Traditional doesn’t have to be boring; start with 30 seconds in the standard stance, and then add in sets of “squat-jacks” (keep legs bent) for an added challenge
Show off your chops – Unleash aggression by kicking, punching, jabbing and pummeling away with a series of martial arts-inspired moves
Get hardcore – Pop a squat on the floor and alternate sets of these moves: Bicycle (cycle legs in the air), plank (push-up position on your elbows), superman (belly on the floor, arms and legs raised) and crunches
Flex appeal – Grab the nearest weighted object (milk gallon, soup can, exercise band, small child) and alternate sets of bicep curls, chair dips, side/front shoulder raises and overhead shoulder presses
Pump yourself up – You can’t go wrong with basic upper-body-building moves such as push-ups (alternate hand position), lawnmowers (add weight for more effect) and pull-ups (get a doorway bar or use the kids’ jungle gym!)
Get down with it – Work your way to a better bottom half with calf raises (alternate where your toes point every set – out, forward and in), squats and lunges in place (ok, walking lunges to the fridge and back count, too)
Dance-off – Challenge your friends to a competition where you see who can choreograph the best mid-commercial dance moves
Stretch it out – Wrap up with this important, but oft-overlooked part of every regimen. Simple positions, held for 30-60 seconds each, help to ease sore, tense muscles and increase range of motion while enhancing circulation and coordination

Spring is in the air, and there’s no better way to kick off a healthy start to the season than by getting some new gear, revamping your diet and freshening up that stale winter workout routine. Here are six tips to get you started.

Set your baseline. Only about 20 percent of Americans get an annual check-up, but it’s critical to keep tabs on things like blood pressure, cholesterol and vitamin deficiencies before diving into any new workout program.

Shake things up. The best way to bust out of a rut is to turn an old habit on its head; swap evening sweat sessions for early morning exercise, try playing with portioning instead of calorie counting, etc.

Clean out the fridge. Toss old, expired items, then keep a critical eye out for anything low in nutritional value (soda, processed meats, ice cream). And while you’re at it, raid the cupboards to rid yourself of unhealthy holiday leftovers.

Try a new workout. Now’s the perfect time to pick a new program that will really challenge your body and prevent plateauing. But keep it simple; if you subsist solely on cardio, add some weight training – or start a 60- or 90-day program, such as Les Mills Combat, for example.

Commit to a race. Adding a goal gives workouts a greater purpose than losing weight or fitting into skinny jeans. Research local road races, and start with a beginner-friendly 5K distance (see Cool Running’s Couch-to-5K program here for inspiration)

Get some new gear. Spring is also a great time to update your workout wardrobe. Replace worn-out items with shorts, tanks and tees in breathable, moisture-wicking fabrics. And don’t overlook sports bras, which only have a life span of about six months.