1. Do 5-10 workouts, for 30-60 minutes, before January 1st
2. Eat only one sweet and delectable treat every other day, keeping your indulgence under 300 calories
3. Limit holiday cocktails to special occasions, and stay away from the Eggnog
4. When at holiday parties and family gatherings share and split treats and main courses with a friend. Splitting a dish will cut the calories in half!
5. Eat clean and healthy 75% of each day for the next two weeks.
6. Drink 8 glasses of water a day.
7. Eat 3 servings of fruit a day, 5 servings of vegetables a day, 4-6 fist size portions of protein a day, 3-4 cups of complex carbohydrates a day, and 2 to 4 servings of healthy fats a day Click here for examples of portion sizes
8. Go for a 10-20 minute walk before and after a savory holiday meal
9. Set a short term goal for the next two weeks to keep you motivated, consistent, and committed to your fitness game plan
10. Enjoy the holidays with pleasure. Do your best to not harvest guilt. 'Tis the season to cherish the moments with your family and friends and look forward to the new year.
Unable to get to the gym during the holidays?
Take your workouts to the streets to burn fat and build muscle through out the holiday season.
All you need is a set of stairs or a hill!
10 minute warm up: Run or walk up and down the stairs/hill keeping your pace slow to moderate
Circuit 1: 2xs
20 Body Squats
1 minute: At 75% intensity walk or run up and down the stairs/ hill
12-20 Push ups
1 minute: Side step up and down the stairs or the hill - stay low in squat position, keeping your back straight and your knees behind your toes
Plank hold: 1-2 minutes
Circuit 2: 2xs
20 Walking or Stationary Lunges
12-20 Walk ups: Plank position in front of a low step. Walk up with your right hand then follow with your left hand. Walk back down with your right hand then follow with your left hand. Maintain a neutral neck and keep your hips aligned with your shoulders.
2 minutes: At 80% intensity walk or run up and down the stairs/hill
10-20 Jump ups: Stand shoulder width apart in front of a low step. Push through your heals to jump up onto the ledge, landing with soft knees in squat postion. Jump back down or step down. Land softly.
5 minutes: At 85% intensity walk or run up and down the stairs/hill
3 minute cool down: walk or jog
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