The Fitness of Christmas Past – “Present” – Future: Part 2

The present is occurring now.

It’s a moment in time that is always changing, evolving, and resulting in how we react to the here and now. It’s mysterious in many ways due to how we choose to conduct our actions based on learned past behaviors.

Considering the present and how it relates to the holiday season, there’s a lot to reflect upon right now.

In the tale of ‘A Christmas Carol’, the second ghost that visits Scrooge is the ghost of Christmas Present. This ghost is represented as a happy, kind-hearted, and welcoming spirit. As it relates to fitness, we can dive into our present day to see the importance of staying healthy and fit through a daily commitment. Over the years, it may have taken you some time to realize the value of keeping a consistent fitness program, time to change habits or adapt to the new trends, but through it all, you see the light and success of your progress.


Over the past 20 years, the ‘physical exercise era’ shifted and evolved into a broad scope of fitness concepts, athletic performance, and functional skills for everyday life. Fitness tools and specific workouts began to unfold into programs, classes, and themed workouts. Gyms, health clubs, and boutique studios also began to pop up on every corner.

Listed are some of the current workout trends and commonly used equipment of todays modern world.


• HIIT (High Intensity Interval Training)
• Circuit Training (a series of exercises performed by reps or sets with little to no rest)
• Bootcamps (combination of cardio, strength, drills)
• Yoga (vinyasa, hatha, power, yin, restorative)
• Pilates
• Fusion/ Barre
• Spinning
• Kickboxing
• Dance (Zumba, booti, salsa, ballet, hip-hop)
• Aerial Fitness (aerial yoga, silks, pole, acro, flying trapeze)
• Functional Training (multi-planar, multi-joint movements to improve overall balance and coordination by utilizing the core, helps perform everyday activities easier)


• Spinning
• Kettle Bells
• Glide Discs
• Stability Balls
• Medicine Balls
• Agility Ladders
• Wide variety of bands
• TRX / suspension training
• The Total Gym

The Total Gym equipment has been a staple of the past and continues to advance into our present day. It’s portability has enhanced many lives with the convenience of being able to get fit in the comfort of your own home. It’s been one of the first infomercials on the market and is still running today! The new and improved equipment has shifted into the present with a modern facelift appearance that includes hardware upgrades, additional accessories, and includes user friendly programing like TGTV.

The Total Gym is also one of the most versatile pieces of equipment available today. Did you know that many of the trending workouts and popular fitness equipment (props) listed above can be integrated with your Total Gym workouts? If you’re searching for ideas or a little inspiration, you can always turn to my Total Gym blogs where I share creative workouts and helpful tips.


Time allows us to learn about those things we like, things we need more of, and those things we can do without. What I have found beneficial over the years is that doing something is better than nothing (it’ll counter the most common excuse of “I don’t have time”), and you can find the right balance of what your body needs each day.

So what does your body need? Knowing what you know now from your past fitness experiences and programs, here are a few questions to ask yourself to enhance your future workouts.

1. What have you learned about your fitness habits?
2. How does your body responds to certain workout styles?
3. Do you prefer weight training vs high Intensity workouts?
4. Do you incorporate a balanced program of cardio, strength, and flexibility?
5. Are you consistent with your diet and workouts?
6. What are your take aways for how to proceed into your healthy lifestyle and fitness future?


The Present Workout is developed with the ‘here and now’ best functional strength exercises using your Total Gym. This workout consists of 6 classic movements that have been upgraded with a modern twist.


Perform these ‘Present Day’ Exercises in the following manner:
• Circuit format, one after the other with little to no rest
• 1 minute / exercise (use a timer app)
• 2-3 sets
* Learn the exercises well before doing the full workout
* Move at a controlled tempo during your timed intervals

1. Lateral Lunges & Reverse Lunges

• Set Up: low incline
• Try the 2 versions of the same drill: Athletic vs yoga

2. Mt. Climbers & Push-Ups

• Set Up: low incline
• Try the 2 versions: incline vs decline

3. Glute Press & Plank Pulls

• Set Up: medium incline & attach Squat Stand
• Try a variety of foot positions to target different glute angles: parallel vs abduction

4. Torso Rotations

• Set Up: low-medium incline & attach Cables
• Try different angles and cables: single vs double cable

5. Chest Flies & Crunch

• Set Up: low-medium incline & attach Cables
• Try a variety of angles: incline vs decline presses

6. Half Kneeling Rows

• Set Up: medium-high incline & attach Cables
• Incorporate a version that works for your fitness strength: modified vs advanced

Be sure to check out the video demonstration to see how to perform these classic exercises with a present-day twist on your Total Gym.

TO BE CONTINUED… The present is the here and now that shows the transformation over time. It’s what you do now that will make the difference and contribute towards your best self moving forward. Your achievements are built upon determination, motivation, and eduction to build your spirit strong.

Let this knowledge you’ve learned carry your spirit forward into the future by building upon your experiences and improving your skills.

Stay tuned for part three, as we fast forward into the ‘Fitness Future’ to see where the trends are going.

In the spirit of the season, love and joy to you.


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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