With the holidays just around the corner what I would recommend to do right now is to move. Pre-burn your calories, challenge yourself with your cardio workout. So what we're going to do today we're going to use the bike. I'm going to have Tanya, one of my trainers, demonstrate some ways to challenge yourself doing a bicycle. You can do recumbent bike, you can do stationary as such. Okay, what we're going to do is use a medicine ball.  This is a smaller type one. You can use different ones they're weighted. Go ahead and put your hands and your arms above your head. Good, now this is isometric. You just pedal you're working your arms, you're keeping your core tight it's a great exercise. You want to breath and keep your form just like she's doing so you're not rocking.  What you can also do is incorporate your triceps. You're going to bend back and up. And you can speed it up if you'd like just to get the heart rate up. Whenever you raise your hands over your head you increase your heart rate. Good, another thing you can do is bring it down so if your arms are getting tired you can just hold it here and pedal.  Also you can do a chest press add some variety right there good. You're inhaling exhaling out. Good, keep going Tanya. Chest press good nice job, smile. Excellent good. And then if your arms are too tired you can hold the ball or drop the ball and then you can increase your cardio here and speed it up to a higher resistance. I'm Carol White owner of Carol White's Personal Fitness Studio. On behalf of us here at the studio we wish you happy holidays.Join us next Thursday night for another edition of Health Watch.

Carol White