Beat That Turkey Belly With This Post-Thanksgiving Exercise Routine

With the biggest eating holiday of the year behind us, now is a great time to get in a healthy habit of regular exercise to help fight off that holiday weight and get you feeling your best.

According to the American Council on Exercise (ACE), the average Thanksgiving Day dinner packs in a whopping 3,000 calories which means that the average 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles just to burn it off. That’s a lot of exercise for just one meal!

I love to indulge just like most people, but I also like to get back into my regular routine as quickly as possible. I usually start my day with a brisk walk or jog around Rockwell Park in Bristol, and this morning was no different. We all love to feast on Thanksgiving treats, but getting back on track quickly is the best way to ensure that your turkey belly doesn’t continue growing through the New Year. A 20-minute walk or jog gets the blood pumping and it helps to energize you for the rest of the day ahead.

While I am walking, I like to take hand weights and incorporate squats into my routine. I stand with my feet shoulder width apart and push down into a sitting position with my knees bent. Three sets of ten squats are usually enough to get the glutes fired up and they help me forgive myself for that extra slice of pumpkin pie.

Next, I like to move into lunges which are a fantastic exercise for strengthening the thighs. I do mine while walking which helps to improve balance which is key as we approach ski season. Lunges are easy to do - just take a big step forward and bend both knees at the same time, returning to standing when your knees are bent at 90 degrees. Try five on each side to begin and do three sets to really feel the burn.

For the upper body, I like to alternate pushups and tricep dips to get the muscles in my arms, back, and shoulders fired up. If you’re not used to push-ups, you can modify your positioning by starting on your knees which will make it a little easier to do them in proper form. For tricep dips, you can use a sturdy chair, bench or table that will hold your weight, but I like to use the outdoor exercise equipment in the park.

Then we come to that turkey belly. I often lay on my back and slowly raise my legs up to the sky before lowering them down again in sets of 10 repetitions. Then there is the plank, which can be done simply by getting in push up position and holding the body in place with the elbows against the torso and the back, glutes, and legs all in alignment. Try holding your plank for 30 seconds at first and then you can work your way up to two minutes.

With the holidays now in full swing, it can be easy to let your normal routine fall by the wayside in favor of sweet treats and deliciously lavish dinners. But if you keep your exercise up and enjoy the foods of the festive season in moderation, you’ll be much better off when it’s time to make that New Year’s resolution.

Bob O’Donnell is the owner of O’Donnell Bros. Inc., a Bristol-based home improvement company established in 1975. Email your questions to info@odonnellbros.com with the subject line “Ask the Pro.” All questions may be considered for publication. To contact Bob for your remodeling needs, call O’Donnell Bros. Inc. at (860) 589-5155 or visit http://www.odonnellbros.com. Advice is for guidance only.

Inspiration for Creating the Basement of Your Dreams

Last week we talked a little bit about the logistics of a basement remodel, so now it’s time to have some fun. A basement is a big, open space that can be transformed into a quiet sanctuary or a spectacular play place for everyone to enjoy. All you need is a little imagination to create an exciting space for everyone in the family to look forward to coming home to. Here are some of my favorite ideas:

Games Galore

The Gamers

Traditional rec rooms conjure up images of big screen TV’s for movie nights and some serious video game competition. These are fantastic ways to make the most of a winter day, but I also like the idea of keeping active with Wii Sports or enjoying some downtime without a screen. The ideal game room should have a mix of digital entertainment and old school board games, checkers, or chess that can be enjoyed by both kids and grandparents. Of course, a foosball or pool table makes for great family fun all year round.

Craft Corner

The Artists

Designing a space for creative kids is a great way to allow them to explore art without making a huge mess of the house. It’s also a versatile idea that can be updated and upgraded as the young ones grow. A simple table with coloring supplies can easily be replaced with easels for the budding Picasso or even a pottery wheel for the ceramicist in training. Best of all is that art spaces don’t need a lot of fancy renovations and can be kept rawer for easy cleanup with no stress.

Party Time

The Entertainers

This one is for the adults. If your house is the go-to spot for a fun Friday night, a custom bar and entertaining area is a great way to keep the party going without spending the weekend cleaning the whole house. I’d suggest installing a kitchenette with a refrigerator, sink, and mini dishwasher to keeping running up and down the stairs to a minimum. A small wine storage unit adds a sophisticated touch and be sure to design plenty of storage to keep bottles and glassware off your countertops.

Work It Out

The Fit Fam

A home gym is a great way to stay in shape all year round, but exercise equipment is bulky, unsightly, and not exactly a home design dream. Luckily, the basement is the perfect place to create a fun fitness retreat that can be enjoyed by the whole family. My own home gym occupies a good part of our basement and I can go downstairs to get my morning workout in without disrupting everyone else in the house. Plus, no one gets upset if I forget to rack the weights.

A Quiet Retreat

The Zen Masters

While most rec rooms are used for fun and festivities, many people like the idea of using the extra space as a retreat to get away from the world. With yoga and meditation rooms gaining in popularity, designing a zen space for quiet contemplation can offer huge mind and body benefits. Best of all, it can be easy to transform a dull nook into an inspiring oasis. Giant floor pillows and warm Moroccan lanterns add ambiance while candles and curtains create a warm intimacy that can help the day melt away. Up your relaxation game with an infrared sauna and you’ll be far away from the real world in no time.

Bob O’Donnell is the owner of O’Donnell Bros. Inc., a Bristol-based home improvement company established in 1975. Email your questions to info@odonnellbros.com with the subject line “Ask the Pro.” All questions may be considered for publication. To contact Bob for your remodeling needs, call O’Donnell Bros. Inc. at (860) 589-5155 or visit http://www.odonnellbros.com. Advice is for guidance only. 

A Rec Room Remodel Makes for the Perfect Pre-Winter Project

As the weather turns colder, now is a great time to think about giving the kids some play space to help them explore their imaginations without turning your house upside down. Plus, who doesn’t want a designated zone to kick back and enjoy Sunday football or a place to get the whole family together for a winter movie marathon? So this week, let’s talk about how to turn that unused basement into a recreation area that can keep the family occupied while keeping the rest of your home intact.

One of the greatest outcomes of a basement remodel is that it gives you the opportunity to go through all your old belongings and get rid of anything that’s past its use by date. As we get closer to winter, our shelters will be in need of extra warm clothes and furniture banks like Bristol’s For Goodness Sake can use additional inventory to make a family feel at home this holiday season. Decluttering is a great start for any remodeling project and the additional room and space will make the project much easier to tackle.

Once your space is clear, you can start to develop your floor plan. You want to think about what it will be used for today, but you’ll also want to consider future plans. As the kids grow, will it be easy to transform that arts and crafts nook into a movie room? If it’s a large space, are there ways that you can divide it to create different areas of enjoyment for everyone in the family? Be practical and be sure to take measurements. There’s no use buying a regulation pool table or having a custom bar made if you can’t fit it through the door!

Once you have an idea of your layout, my next step would be to evaluate the moisture situation. Because basements are underground and most have cement walls, they are generally damp, dark places that can attract mold. If you get water in your basement after a big rain storm, you’ll want to have that taken care of before any remodeling work starts. You don’t want to be dealing with flooding after a new carpet has just been installed and you definitely don’t want your kids spending their snow days in a place that’s festering with mildew.

Another thing to think about is your mechanical systems. It’s expensive to rewire and move around furnaces and hot water systems, so try to design around them. If it’s not possible, be prepared to factor the plumbing and wiring work into your overall budget.

If you’re starting from scratch and need to build walls and ceilings, it’s important to note that the materials you use may be different than the ones on the floors above. Assuming the basement is dry, you’ll want to make sure to insulate it before installing any drywall. You’ll also want to inspect any pipes for leaks or condensation before covering them up. Sealing gaps, insulating pipes, and waterproofing any potential problem areas before you start your framing will make your life a whole lot easier than having to deal with an issue once your walls are up.

That’s all for this week, but check back in next Friday when we’ll talk about insider tips and pitfalls to avoid when creating the rec room of your dreams.

Bob O’Donnell is the owner of O’Donnell Bros. Inc., a Bristol-based home improvement company established in 1975. Email your questions to info@odonnellbros.com with the subject line “Ask the Pro.” All questions may be considered for publication. To contact Bob for your remodeling needs, call O’Donnell Bros. Inc. at (860) 589-5155 or visit http://www.odonnellbros.com. Advice is for guidance only.