“I love running… because I really, really, really like dessert!” This statement may not be entirely true for avid gym goers but it sure holds its own when it comes to Valentine’s Day. February also happens to be Chocolate Lover’s Month which is very convenient!

Good news for those of us who have a sweet tooth – experts agree having a little dark chocolate is good for you! Dark chocolate (look for 70 percent cocoa solids) is high in antioxidants, helps lower blood pressure and increases blood flow to the brain. A 100-ounce bar however has more than 500 calories. If you were to eat 100 ounces in the form of an apple, you would only consume 54 calories! It’s easy to see how many people may overindulge. Who can open up a box of chocolates and just have one?

With the help of some extra exercise, enjoy the second or third truffle guilt free! Try one of these fitness ideas for a  new spin on your workouts this month.

Double Your Cardio

When trying to lose weight, strength training is arguably more effective than cardio. However when it comes to maintaining and burning off extra calories consumed from holidays, you can go either way. Double the amount of time you typically do cardio for one day a week (ideally the morning after your chocolate overdose). For example, if you regularly run 20 minutes, try running for 40. Don’t think, “I can’t do that!” You can. Trust me. Remember to slow your pace and take breaks as needed. Not only will you burn double the amount of calories, but you’ll also improve your cardiovascular stamina and gradually build endurance.

Fitting It In

Before a holiday like Valentine’s Day, I usually create a schedule for my workouts. I am much less likely to skip one, if I already have my week mapped out. If I have a busy day where I know getting to the gym may be difficult, I’ll either wake up 30 minutes early, squeeze in a 4-minute Tabata interval workout or simply focus on my diet. Knowing your Basal Metabolic Rate (BMR) is invaluable if you have lost weight, are trying to keep it off or are still in the process of losing. BMR estimates how many calories your body needs per day to run smoothly. On days I am not exercising, I make it a priority to try and stick within 200 calories of that number. When you exercise, the number of calories you burn gets added to your BMR.

Don’t Suck It In

Crunches are outdated. If you want to have a Sports Illustrated worthy midsection –  start doing some planks. Many strength training exercises work your abs, and crunches rarely are done correctly. For proper form, start on your forearms and imagine there is a string pulling your head and heels in opposite direction. Press heels back away from knees, while squeezing your butt and zipping up your thighs. Your navel should be pressing in towards your lower back. Shoulders should be pressed down and away from ears while shoulder blades should be squeezing towards one another. Do not let hips dip down and keep your neck long.

For one week, try holding a plank for 60 seconds. Rest for 90 seconds and repeat 2 more times for a total of 3 planks. If you can’t hold the first one for a minute, drop down when you can no longer keep good form. The second week, reduce resting time to 60 seconds. The third week, reduce resting time to 30 seconds. On the fourth week, increase your holding time to 75 or 90 seconds.

Happy Chocolate Lover’s Month to my fellow Chocolate Lovers!

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