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 COACH CHRISMILLER'S CORNER
In these still-dark and bone-chilling days when we think of working out, our spirits may be willing, but our bodies remain weak. Winter is one of the toughest times to get — and stay — motivated with an exercise regimen, but the frosty temperatures are no excuse to hibernate. There are many ways to stay in shape without leaving your home or even owning a personal gym. The following program is easy to integrate into any lifestyle — whether it’s winter or summer.
A balanced fitness program should include cardiovascular endurance, muscular strength, and balance and flexibility exercises. For the best results, perform your workouts three to four times a week and eat nutritious meals. And before beginning any new exercise program, check with your doctor first since certain conditions (such as heart disease, asthma, and arthritis) and medicines can affect your physical aptitude
Use this test to measure your baseline performance at the start of the program. Doing so will help you set goals that are challenging yet realistic.
Stand up straight. Take a deep breath. Exhale. Then, test your:
Balance. Stand on one leg with your hands on your hips and the opposite leg raised and bent at hip-height. Can you balance for 30 seconds with your eyes closed?
Flexibility. Stand up, keep your legs straight, and bend from the waist. Can you touch your toes and hold this position for 15 seconds?
Core strength. Lie on your stomach with your elbows and forearms underneath your chest. Balancing on your toes and forearms, can you lift your body off the floor? This is the “plank” position. Can you maintain the plank for 60 seconds?
Endurance. Walk briskly up and down five flights of stairs. Are you out of breath?
Leg strength. How many full squats can you perform in 30 seconds? When you perform the squats, do not bend your knees more than 90 degrees. Try wall squats: Place your back against the wall for support.
Upper-body strength. How many push-ups can you do in 30 seconds?
Complete this test once a month and adjust your exercise according to your progress.
Dedicate about 30 minutes for each exercise session and make sure you have water available to stay hydrated. Turn on music that will motivate you. Take a deep breath and exhale before you begin — and remember to keep your breathing steady throughout the program.
1. Walk briskly up and down your stairs for 3 to 5 minutes. If you want a greater challenge, try taking two steps at a time. Rest for 30 seconds.
2. Use the bottom step to perform 15 dips. Sit on the ground facing away from the stairs with your legs extended. Place your palms on the step’s edge with your fingers facing forward. Raise and lower your body. Rest for 30 seconds, and then repeat once.
3. Do 15 squats. Go as far down as you can without any pain, remembering not to bend your knees more than 90 degrees. Try to clasp your hands behind your head.
4. Do 15 walking lunges: With your hands on your hips and good posture, walk at a slow, methodical pace with long strides. As you step forward, your front knee should be aligned over your toe. Keep your back knee just above the ground. Rest for 30 seconds, and then repeat once.
5. Do 15 push-ups. In a proper push-up, you are a moving plank with your hands underneath your chest and your back straight. (If you need to modify the push-ups, you can rest your knees on the ground.)
6. If you can, repeat the 3 to 5 minutes of stair climbing. Rest for 30 seconds.
7. Stand tall with a shoulder-width stance. Bend your knees enough to allow you to touch your right foot with both hands. (The idea is to twist a little.) Stand and stretch both hands toward the ceiling. Bend your knees again and touch your left foot with both hands. Stand and stretch your hands toward the ceiling. Repeat for a total of 10 times on each side.
8. Do one 30-second plank followed by 15 crossed-leg sit-ups. (Crossed-leg sit-ups are done with one ankle resting on the opposite knee.) Repeat once.
9. Sit on the floor. Straighten and widen your legs into a V. With both hands, reach as far down one leg as you can and hold the position for 15 seconds. Repeat with each leg three times.
10. Lie on your stomach. Stretch your arms out behind your head and straighten your legs — make yourself as long as you can. Arch your back 10 times, but be careful not to hyperextend.
11. Sit back on your heels and drop your elbows to the ground in front of you. (This movement is similar to child’s pose in yoga.)
12. Stand up slowly and inhale deeply. Exhale.
 CLICK HERE TO WATCH A VIDEO OF COACH CHRISMILLER DEMONSTRATING THE ABOVE EXERCISES
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