The Chicago Parks District has an offer running this week to help get a head start on reducing that holiday gut (and kick starting your New Years resolution to exercise). January 2 – 10, you can work out for free at any of the Chicago Park District’s 66 fitness centers located throughout the city.

Patrons who extend the complimentary one-week period into a January-March 2010 winter-session membership will receive a free Nike cinch bag, while supplies last.

Check out the Chicago Parks District site for a complete list of fitness centers: www.chicagoparkdistrict.com.

Just enter your desired calories per day, and the app will keep track of how far over or under you are as you enter the foods you’ve eaten. An easy and free calorie counter!

Google Calorie Counter

The Workout
Choose your own cardio! You will transition quickly between moves, so use something simple like a jump rope, stationary bike or treadmill, or walk or run outside. Jumping jacks are another good choice.

Warm up for two minutes with your chosen cardio. Then, for the next 16 minutes, alternate one-minute aerobic bursts with a minute’s worth of each strength move (12 to 18 reps) in the order shown. So it goes: cardio, strength move #1, cardio, strength move #2 and so on. Walk to cool down afterward.

#1 Mountaineer Twist
Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels. With hands firmly planted, bring right knee in toward left elbow; don’t let any part of leg touch ground. Return to start and repeat with other leg to complete one rep. Make sure hips don’t pop up or drop down.

Mountaineer Twist

#2 Speed Skater
With feet hip-width apart, lower into a squat. Without standing, step right leg back and to the left. Keep right knee bent slightly and heel up. Hold arms out to sides for balance. Return to squat and repeat with other leg to complete one rep. As you get the hang of it, hop from side to side and swing arms in opposition to legs.

#3 Flippers
Lie flat on back, legs extended and arms at sides. Lift head and shoulder blades off ground as you raise both legs about 6 inches. Keeping right leg stationary, lift left leg, toes pointed, and grasp with both hands. Gently pull toward chest. Lower left leg as you bring right leg up to complete one rep. Alternate sides without letting feet or head touch ground.

#4 Inchworm Push-Up
Start in push-up position, body in a straight line from head to heels. Do one push-up (drop to knees if necessary), then, keeping hands firmly planted and legs straight, slowly walk forward on balls of feet. Go as far as you can. Bend knees and jump back to start.

#5 Spot Drill
Stand with feet together, knees soft, elbows bent 90 degrees and close to sides. Keeping feet together, jump to all four diagonals (front right and left, back right and left), hopping back to center each time. (Think of drawing an imaginary X on the ground.) You’ve done one rep when you’ve hopped in all four directions.

#6 Delt Plank
Start in push-up position: hands aligned under shoulders, body in a straight line from head to heels, feet shoulder-width apart or wider (the closer they are, the harder the move). Shifting weight to right hand but keeping shoulders and hips square to ground, lift left hand toward shoulder (palm down), raising elbow behind you. Hold for a count if you can, then return to start; switch arms and repeat to complete one rep.

#7 Isolator
Lie on back with hands lightly touching head, elbows wide, head and top of shoulder blades off ground. Place right ankle on left knee and raise left leg until knee points straight up. Keeping elbows wide, chin lifted, slowly crunch chest and legs toward each other (hips and shoulder blades come off ground). Hold for one count; return to start and repeat. After nine reps, switch legs so you complete both sides in the allotted minute.

#8 Step-Up
Facing a step or curb, stand with feet hip-width apart, arms at sides. Step up with right foot and press both hands overhead (palms forward) as you extend left leg back; squeeze glutes tight. Do not lock standing leg. Return to start and repeat with other leg to complete one rep.

Photo by devlyn, flickr

I’ve often wondered about this, and I’ve read some conflicting opinions in various articles. Here’s the lowdown on what to eat before working out to make sure you’re fueled but not too full:

DO NOT workout on an empty stomach.
When you exercise, your body’s main fuel is carbohydrates that have been stored in the muscles and liver in the form of glycogen. When glycogen stores are depleted, your body will indeed tap its fat reserves, but it will tap your muscles as well. You will not have the energy you need to power through a tough workout, and tough workouts are the only way to tone your body!

Eat an easy to digest snack 20-30 minutes before working out.
Eating too much before a workout can make you sluggish, but eating too little can make you feel like you’re starving in the middle of your exercise. Try to eat about 200 calories within an hour before your workout, with most of these calories coming from carbohydrates (see below).

Pre-Workout Snack Ideas
* Fresh fruit such as apples, watermelon, peaches, grapes, or oranges
* Small container of organic yogurt with 1/2 cup of fresh fruit
* Apple with 1 tablespoon of peanut butter
* A banana and 20 mini-pretzels
* Egg whites and a whole grain english muffin
* 1/2 Banana and a small container of organic yogurt
* 1 cup of cereal with 1/2 cup of skim milk

Stay Hydrated!
Don’t forget to drink plenty of water throughout the day as well as before and during your workout. If you feel parched your body is already too thirsty!

Here is a video from trainer Jillian Michaels answering this very question:

Photo by wvs, flickr

My poor, neglected, locked-up-in-storage bike got a tune up this week. I actually had to knock the dust off before taking it in for fear of shaming myself completely.

One tire was totally flat. The tube needed replacing due to a missing little piece of metal inside that part that sticks out where you inflate the tire. (I’m sure all of these bike parts have official names… clearly however I am an amateur rider and not in the know on such matters.)

I rode my bike home from Performance Bike in Lincoln Park and it was a blast! Gorgeous weather, and early enough in the day that there weren’t millions of people crowding the lakefront path. It reminded me what fun bike riding can be, and that you can get places pretty darn fast! Given Chicago’s traffic, riding a bike will often get you there in the same time it would take to drive.

Here’s a picture of the newly fixed “thingamajig”:

I have to put a plug in for Performance Bike as well. Because I purchased my bike there I get a free yearly tune-up for life. This includes:

* Adjust brake & gear settings
* True the wheels
* Tighten loose bolts
* Provide complete safety inspections

Photo by bepositivelyfit, flickr

I covered this particular workout on my other blog, but it’s a great exercise for keeping fit when you might not have money for a gym membership, so I wanted to make sure I posted the details here as well.

This routine consists of 4 exercises that you can do with very little equipment. If you go through the entire circuit four times it should burn 500 calories.

What you’ll need:

1. Dumbbells in a weight that is challenging for you. (I used 10 lbs)

2. Resistance Band and a secure place near shoulder level to attach it to. (Lacking a way to attach a band to a pole, I substitute either bicycle crunches or abdominal twists for the band exercise.) A friend willing to hold the band will also work!

I had to work my way up to four circuits. I got through just two full sets the first time around! But it’s a great workout you can do without having to leave home.

FitOrbit

After answering questions about your fitness goals, work and home life, exercise experience, and your favorite activities, FitOrbit will match you with a trainer who will develop a custom exercise and meal plan specifically suited to your needs.

Each week you get a daily workout plan and instructional videos, a personalized daily meal plan with nutritional information, reminders, tracking tools, and feedback from your trainer. Plans start at $9.99 per week for six months, and you can choose a 1 week test run for $29.99.

Image via Mashable

Want a little one-on-one time over lunch with one of the top trainers in the country?  You can win a trip for two to Los Angeles to have lunch with Jillian Michaels when you register at Self.com! You’ll get a video tip a day for 14 days to help you jump start your workouts (ex: “I’m ready to remake my shape. How do I take the first step?”).

The trip includes airfare for two, three nights at the Mondrian hotel in Los Angeles, breakfast during your stay and spa treatments at Agua Spa.  Sign up at Self.com