Holiday Survivalfit- Week 11

Posted by: | Posted on: December 22, 2013

snowThe next two weeks of our Holiday Survivalfit Challenge will prove to me the more challenging. This week we have Christmas Eve and Christmas Day to contend with.

Family, food, drink and festivities will more than likely take priority in your life during these two days, but the good news still have 5 days in the week left to workout and eat better.

Holiday Survivalfit Week 11 Challenges :

healthy tree*Watch your portions, liquid calories and quality of food on Christmas Eve and Christmas Day. Please don’t skip meals and “save calories” for the holiday feast. Eat wisely and follow our Survivalfit guidelines. Refer to your notebooks if you need a refresher. You can always use your Diet Grader to keep you accountable.

*2-3 Muscle Conditioning Workouts– non consecutive days at least 8-10 exercises/movement patterns that train all major muscle groups and movement patterns (bend/lift, single leg, push, pull, rotate).

*2 Cardio Workouts- aim to get 2 days this week of 30+ minutes. Walk, jog, run, ride a stationary bike, swim, or take an aerobic style group exercise class. Great idea: gather a couple of your family members with you and hit the pavement after your holiday meals 🙂 Make sure you work hard enough that you can tell you’re exercising, not just taking a leisurely stroll. Get that heart rate up to at least a 60% effort and maintain it for the majority of your activity.

*Stretch and Foam Rolling– after all workouts, and especially when you need a little stress relief. Breath deep, relax and find a quiet place to enjoy this part of your workouts. Foam roll your upper back, glutes/hips, quads, calves and IT bands. Make sure you get plenty of stretching for the front shoulders, chest, hip flexors, quads, calves, hamstrings, outer hips and inner legs.

Use the corrective stretching video for ideas.


Enjoy your holiday week! Take good care of yourself, eat well and be well!

Merry Fitness 🙂


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4 Comments to Holiday Survivalfit- Week 11

  1. Ezsike says:

    I am doing this simple exscriee while taking rocalabs and I am exceeding the average weightloss in a week which is 3-4 Lbs.. I lost 5-6 in a week. And I think regular exscriee? can improve your stamina, physical fitness, flexibility, mental state and help you achieve numerous other benefits.

  2. Hugo says:

    My spouse and I love your blog and find a lot of your post’s to be just what I’m looking for. Do you offer guest writers to write content for yourself? I wouldn’t mind writing a post or elaborating on many of the subjects you write concerning here. Again, awesome blog!

  3. Loulou says:

    I’m really ecxited to see how the brown belt preparation goes for you.Better sleep is my major motivator for exercising. I’ve always had a problem with it and menopause has made my insomnia worse. I ignore the good advice to exercise in the morning studies show that morning exercisers are more consistent. Morning exercise doesn’t help me sleep as well as late afternoon and evening exercise. So, I exercise later.

  4. Nik says:

    Love the colors and setitng!I’m always amazed and happy when photographers take the time to get pictures of their own. I find it to be one of the last things on my list. I’m so glad you got some adorably great ones!

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