The Pear-Shape Workout

Try this quick 20-minute routine to get a great workout and stay energized all day long.

The Pear-Shape Workout

Ted Spiker is known as the self-proclaimed pear-shaped man, and after finally finding his healthy weight, knows a thing or two about how to end yo-yo dieting for good. Below, a 20-minute circuit workout based on the exercise routine he does every day. 

Warm-Up: 5 Minutes


Do a light jog, walking lunges or jumping jacks to loosen up and warm up. This will help you recover faster and prevent injuries. 

Intervals: 10 Minutes

Alternating between doing an exercise as hard and fast as you can (while still executing proper form) for one minute, followed by one minute of moderate intensity. Repeat this five times, making sure each new set is a different exercise. Stuck on which exercises to do? Try the Back to Basics workout series, starting at the beginner level and moving up to advanced as you improve.

Cool Down: 5 Minutes

Do a light jog or brisk walk and dynamic stretches (like lunges and leg swings) to increase flexibility and prevent stiffness.

For a more challenging routine, add light weights where appropriate or combine this circuit with 20 minutes of your favorite cardio, such as swimming, cycling or running. Always consult a physician before starting a new exercise routine. 

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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