Wellness Tips from a Top Personal Trainer

When you have a full-time job, a family to take care of plus other miscellaneous commitments, it can be difficult, even impossible, to remember to take care of yourself. Throw holiday parties into the mix and it’s game over. However, Asher Rost, the co-founder, owner and coach at Aplus Trainer and KidSurge, makes it easy and quick to keep your health in check with a few tips and office exercises.
 
1.Drink Water.
Our brain consists around 70% of water so if it’s good for the brain, it’s good for you.  Adults are recommended to consume at least two liters of water per day.  May sound like much, but it will flush all the salts, impurities, and help with body recovery from a workout.
 
2.Avoid skipping meals.
Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
 
3.Balance your food intake.
If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie
 
Office Exercises:
1.Chair squats (10 reps for 2 sets)
One of the best exercises you can do to engage your glutes, and using a chair helps to ensure you use a full range of motion with great form.
How to do it: Stand in front of a sturdy chair with your feet slightly wider than hip distance apart. Bend your knees, shift your hips back and pretend you are going to take a seat. Keep your weight in your heels and don't let your knees extend past your toes. Lower down until you are almost touching the chair, and then stand back up. Don't lock your knees when you stand up, always keep them slightly bent.
 
2.Triceps kickbacks (20 reps for 2 sets)
How to do it: While marching in place, bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights and pull them towards your body
 
3.Desk pushups (10 reps for 2 sets)
How to do it: Place hands on edge of desk, shoulder width apart, legs out behind you. Push down with as much force as you can and push yourself up
 
For more from Asher, visit www.KidSurge.net or email him at arkidsurge@gmail.com.