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Fitness Is Life

Holiday Season Fitness


Holiday Season Fitness Life

By: Herve Doliska

Herve Doliska

The holiday season is finally here. Did you know the average American gains weight between Thanksgiving and New Year’s Day? Crazy isn’t it? Well don’t worry too much. Here below are some great ways to keep the extra weight off without changing too much of your holiday plans. With the right plan of action, you can make it through the holidays without putting on a single pound and indeed losing some to continue on with your journey to fitness success. Read on and get answers to a few key questions that will help you stay on track with your weight loss plan.


Losing weight during the holidays is extremely challenging. Changing your goals may be in order. Instead of focusing on continued weight loss during this time, focus on not gaining weight instead. Remember – the holidays should be enjoyable and food is a big part of the tradition and pleasures of the season. Sharing special foods with family and friends can make this time more meaningful. Instead of not eating the those special foods and having what you want, have your favorite foods in smaller portions and try to cut back in other ways. Pay more attention to keeping your exercise schedule on track. If you continue to exercise regularly and avoid gaining weight than you will have made it through one of the toughest times to stay dedicated to the fitness life. No one said it would be easy, but I promise that it would be worth it.


Continuing regular exercise and a good diet during the fun and exciting, but stressful holiday season can help you maintain your weight and stay on track. And of course if you plan on traveling, walking, stair-climbing, yoga, functional training, and stretching are very convenient and easy to do. You can do these activities almost anywhere. If you carry a laptop with you or happen to have one around with a webcam whether you travel or not, you can work out at the comfort of your own home, office, or bedroom. I offer a great way to work out through online personal training sessions which are very convenient during the holiday season. For more information please visit

You may need to adjust your schedule for holiday exercising. Don’t find time. Instead make time. Try to be flexible and understand that you can’t always work out according to your normal routine. However, try to sneak in exercise whenever possible; for example, take a walk after a large meal. And be sure to get back to your regular exercise routine as soon as you the season is over or when you return from your travels.


Here’s a list of some metabolism boosting foods that can be used as great snacks and also cooking for the holiday season. Happy holidays, enjoy and stay fit!




  • Almonds
  • Apples
  • Broccoli
  • Curry
  • Limes
  • Cabbage
  • Eggs
  • Oats
  • Spinach
  • Carrots
  • Asparagus
  • Beans
  • Garlic
  • Oranges
  • Tomatoes
  • Celery
  • Grapefruit
  • Peanut Butter
  • Yogurt
  • Berries
  • Cucumber
  • Lemons
  • Spicy Pepper
  • Water!!



Muscles: Know them

Do you know the muscles of the body? I think in order to reach fitness success knowing what you're working out and where you should be feeling the muscle contractions are very important. Below is an anatomy chart with both the front and back views of the human body. 


Online Personal Training


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Medicine Ball Training - The CRAZE Way


Medicine Ball Training - The CRAZE Way

Medicine Ball Training is a fun way to drop the fat, stay fit or recover from an injury. The exercises are a breeze - easy to learn, inexpensive, and convenient to do at home and work into your busy schedule! You might have seen medicine balls being sold as fitness balls or exercise balls, but be aware: medicine balls are weighted balls that are typically the size of a soccer ball, whereas balls usually referred to as "Swiss balls" or exercise balls are larger, lighter balls used for pilates or ab exercises.

The History Medicine Ball Training

Surprisingly, these balls were used as a conditioning training apparatus for wrestlers in Persia as far back as 3,000 years ago. One of the earliest trainers that used the balls was Hippocrates, who made balls with animals skins filled with sands. He had his patients do a simple medicine ball training method of throwing and catching the balls for injury prevention and rehabilitation.

In the late 19th century, the "Four horsemen of Fitness" were the wand, Indian club, dumbbell and the medicine or exercise ball. It was this time that many revolutionized the ball into the modern exercise ball we are using now. A 1914 audio tape of Jack Johnson, an American boxer, showcases him describing a simple medicine ball training regimen.

Medicine Ball Training - Eyes on the Ball

The only equipment you'll need for medicine ball training is a weighted ball that typically has a diameter of 13 inches. Some balls are smaller or bigger, and the kind you get will depend on your preference and training. The balls contain material to make them heavier - sand is preferred because it's stable and doesn't shift center of gravity, unlike fluids. Balls can weigh from 2 pounds (1 kg) to 25 pounds (10-11 kgs).

Some complex and expensive medicine balls for training contain an inner ball filled with weight such as rubber, sand, steel shot, and even gel-filled polyvinyl chloride shells. New balls can be also made of solid polyurethane.

If you want to save money, old basketballs can be converted into an exercise ball and can be used for most training methods. You'll have to make a small incision into the ball, funnel in sand until it is 90% to 95% full, then stitch it shut. In no time you'll have a very cheap medicine ball for your home gym! Water might not be a good weight filler because it will certainly shift you out of balance during your training, but some health enthusiasts use it for a more challenging workout.

Medicine Ball Training and Exercise Methods

Medicine ball training methods range from simple to complex, solitary to paired exercise routines. Group trainings can be done but can get confusing, so it is advised that you use the ball with 2 or 3 people only.

Solo Medicine Ball Training

Most solo medicine ball training sessions are relatively easy to do. The exercises can be done at home and can help you achieve greater balance. The exercises aren't strenuous, which makes it a great help for athletes recovering from simple to moderate injuries.

One of the simplest exercises is the Big Circles. Start off standing with your feet shoulder-width apart and your ball held over your head with both hands. Slowly move the ball to your left side, down and right without taking your hands off the ball, until you complete a 360 degree circle. Do ten circles, then reverse direction.

For a more challenging workout medicine ball sit ups work well. Assume a sit-up position by lying on your back and bending knees 90 degrees with feet flat on the floor. Clasp the ball to your chest using both hands. Do a classic sit up or crunch, and return to your starting position.

With solo ball training exercises, always handle the ball with both hands. Handling a heavy ball with one hand can be dangerous and can cause injury.

Paired Medicine Ball Training Exercise

Paired medicine ball training exercise requires a partner. It's a fun way to bond with someone while exercising.

The simplest exercise is the exercise ball throw. Two people should stand 6 to 10 feet away from each other to do a simple throw and catch exercise. Both hands must be used to throw and catch the ball for safety purposes.

Preparing for your Medicine Ball Training Exercise
Medicine ball training sounds simple but it actually burns a lot of energy. It is a powerful workout that you do need to prepare for by doing warm ups or taking a pre workout supplement. Driven Sports CRAZE is a pre workout supplement that give you maximum energy. The best part with a pre workout supplement like DS CRAZE is the mental alertness and focus which will ensure your workout gives you the maximum fat burn.

Whether you're a professional or just a health enthusiast, you can do medicine ball training exercises anywhere, anytime!

This article was researched and written by Mike at - thanks for reading!

- Szymanski DJ, Szymanski JM, Bradford TJ, Schade RL, Pascoe DD., "Effect of twelve weeks of medicine ball training on high school baseball players."
- Stockbrugger BA, Haennel RG., "Validity and reliability of a medicine ball explosive power test."
- Stockbrugger BA, Haennel RG., "Contributing factors to performance of a medicine ball explosive power test: a comparison between jump and nonjump athletes."



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