Bill's 10 Minute Warm Up

Here’s an early Holiday Gift for you… My favorite warm up — a little bit HIIT, a little bit Dance Moves. It takes 10 minutes; you can just follow along with me and then you’re ready for whatever work out or exercise you like to do. Bookmark this video and come back and do it everyday!

Guidelines:

• Only do each exercise to the extent that you can safely do so. Adapt the moves to your current ability and be patient with yourself.

• If the Warm Up feels like a work out (short of breath, dripping sweat after), just do it followed by a cool down walk every day until it feels like a warm up. I promise repetition makes it easier and you’ll be ready for the next level soon!

• When the Warm Up feels like a good warm up, move on to your normal work out routine

• If you need a Work Out Routine, feel free to reach out to me — I can point you to resources or personally coach you in developing a fat-blasting or muscle-building routine to achieve your goals.

Bill's Holiday Dieting Guidelines

• Don’t. Yep, don’t. Telling yourself you’re on a diet will just set you up for failure binges and you’ll actually eat more than if you threw dieting out the window for a month. No “diets”. Just be smart.

• If you’re counting calories regularly or you know you’re about to be in an environment where you simply must try everything, then skip another meal or two that day or the next one and don’t count, guilt, or calculate. Just trust that it’s close enough.

• If you do a particular diet like low-carb, intermittent fasting, or gluten-free as part of your daily lifestyle, stick to it as much as you can during holidays and remember the general rule of 90%/10%. If you stick with your diet 90% of the time in a week, the other 10% won’t really matter. To make it even simpler, 2.5 meals a week can be anything you want, so plan those when you know you’ll have a more difficult time adhering to your usual eating habits.

• And my Number 1 Holiday Diet Rule is: GRATITUDE. Don’t punish yourself over food or with food. The meals and treats we share this time of year are meant to enhance our good times with loved ones and friends. Slow down and savor every bite for the gift that it is, enjoy the ritual of a shared meal, drink, or potluck and concentrate on making memories that will long outlive any extra weight you may gain.

Cheers,

Bill & Billy Jr.