TRANSFIT HOLIDAY TEST # 1!!!

ThanksgivingTurkey

Holiday Test # 1 THANKSGIVING DAY (and leftovers)!!!

curtsey of Fire and Flavor

Holiday Extravaganza is well underway! We have over $1,200 in the bucket - WOW!!! Keep motivated over the next few weeks and drink your lemon water! Make everyday count and continue to get in that exercise (even if it is just a brisk walk around the neighborhood)! Below is a great pre-thanksgiving workout you can do at home! I am so thankful for each one of you!

Happy Turkey Day! Love, Caroline
Oh give thanks to the Lord, for he is good, for his steadfast love endures forever! Psalm 107:1

Work on Willpower for Healthy Holidays

By Elizabeth M. Ward, M.S., R.D.

If you’re anything like me, you may begin to doubt your willpower, which you regularly call up to make yourself do what you’d rather not, such as pass up second helpings, forgo holiday cookies, and rouse yourself from a warm bed for early morning work outs.

The truth is, your willpower – and mine – is being sorely tested right now.

Willpower tends to buckle under challenging conditions, including fatigue, lack of time and feeling overwhelmed. You only have so much energy, and doing anything you don’t want to do saps your limited reserve.

The good news is that willpower is a lot like a muscle: the more you use it, the stronger it gets. Look at this way: the more often you stick to good health habits, the easier it will be to get back in the groove come January 1.

Set yourself up for success with these simple strategies to improve your inner resolve.

Eat on a regular basis. Resist temptation by planning balanced meals and taking healthy snacks with you when shopping or doing errands.

Work it out. Can’t get to the gym? Take three 10-minute exercise breaks every day. Short walks help reduce the stress you may channel into munching on holiday goodies.

Sleep on it. Bolster your inner strength by getting the shut-eye you need. Proper rest helps you tackle the day ahead.

Limit alcohol. Alcohol disturbs sleep and packs on the pounds.  At holiday gatherings, start with a non-alcoholic beverage, such as diet soda, flavored soda water, or light eggnog to quench your thirst and curb alcohol intake. Alternate cocktails with non-alcoholic drinks.

Just say no. Yes, you can say no. You do not have to attend every holiday event you’re invited to. Stay home and get some rest instead.

Conserve energy. Pare down your present list to make shopping more efficient and cost-effective.  Delegate holiday duties, including baking, shopping, wrapping and cleaning.

Write it down. Make a list of what you want to do today, including taking a walk and eating right.  People who put their goals on paper are significantly more likely to achieve them than are those who just think about what needs to get done. You’ll feel good when you accomplish each goal, and your success will help bolster your resolve.  MY FAVORITE!!!

One of my favorite tips during the holidays is if you are cooking or baking- trust your recipe. No need to taste the batter every couple of minutes or lick the spoon. And if you have trouble doing so- chew gum while you work!..

PRE-THANKSGIVING WORKOUT!

VACATION OR AT HOME WORKOUT

WARM UP 1 MIN JUMPING JACKS 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 1 MIN JUMPING JACKS 1 MIN JOG IN PLACE – BUTT KICKS

STRENGTH I                                                       REPS 1 MIN FORWARD LUNGES                                 10-15 1 MIN WIDE ARM PUSHUP-UPS                           8-12 1 MIN STANDING SIT-UP                                         20 1 MIN TRICEP DIPS USING A CHAIR                 10-15 1 MIN PLANK AND HOLD                           20 SEC x 2 1 MIN PLANK ALTERNATING KNEES IN            10-15 CARDIO 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 6 MIN – REPEAT STRENGTH I EXERCISES ABOVE

STRENGTH II                                                    REPS 1 MIN SQUATS OR SQUAT JUMPS                 10-15 1 MIN RUSSIAN TWIST                                         20 1 MIN SUPERMAN & HOLD                    15 SEC x 2 1 MIN SIDE LUNGES                                       10-15 1 MIN CALF RAISES                                        10-15 1 MIN TRIANGLE PUSHUPS                             8-12

CARDIO 1 MIN JUMPING JACKS WITH LEG CROSS 6 MIN REPEAT STRENGTH II EXERCISES ABOVE

10 MIN STRETCH! GREAT JOB!!

And for those looking for a tougher workout, here is the advanced version. http://www.transfitathens.com/blog//2013/05/24/

Last year’s great Thanksgiving recipes are here: http://www.transfitathens.com/blog//2012/11/14/healthy-holiday-tips-and-my-favorite-holiday-recipes/

 

More great workouts and recipes on the blog www.transfitblog.com // Pinterest: TransFit Athens