Holiday Survivalfit- Week 11Posted by: FitPro | Posted on: December 22, 2013
Family, food, drink and festivities will more than likely take priority in your life during these two days, but the good news is..you still have 5 days in the week left to workout and eat better.
Holiday Survivalfit Week 11 Challenges :
*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 🙂