Healthy Through the Holidays
Holiday Schedule 2022:
Wednesday 11/23 - Close after noon class Thursday 11/24 - Closed Friday 11/25 - Closed Saturday 11/26 - 9am
Friday 12/23 - Closed Saturday 12/24 - Closed Monday 12/26 - Closed
Monday 1/2 - Closed
The Holidays are here and while this is such a special time of year, it can sometimes leave us feeling like we have fallen off track. With most of our gatherings being centered around food, we wanted to hear Nutrition Coach Allie's thoughts. Here are 5 tips for you all:
Think ahead of time about how many meals or special events you want to have, and plan around those. For example - is your Thanksgiving eating going to last one day or one week?
During a special meal, take your time and truly enjoy each bite. After you're done, give yourself 10-15 minutes before going for seconds to digest and feel full. (If you still want more after that pause, then go for it!)
If considering where to draw the line, prioritize treats that only come around once a year (e.g, your grandma's homemade pumpkin pie) that you know you don't want to miss over ones more readily available all year (e.g., store-bought cookies) that you could theoretically have anytime!
Focus on hydration! No matter what's being served, we have control over how much water we drink. Aim for at least half your bodyweight in ounces of water.
Most importantly, be PRESENT and truly ENJOY your time with loved ones without worrying or stressing about what you’re eating. :)
Moving your body is also a way you can stay on track during this time. Since the gym is closed here are some options that you can do anywhere:
Every Minute On The Minute For 30 Minutes: 1- Air Squats x 10-15 reps 2- Plank Hold x 45 seconds 3- Push-Ups x 10-15 reps
2 rounds for time: 50 air squats 50 push-ups
Every Minute On The Minute for 30 minutes: 1- Alternating Reverse Lunges x 16-20 reps 2- Mountain Climbers x 16-20 reps 3- Strict Pull-Ups x 8-10 reps (sub push-ups, if needed)
5 sets of: 15-20 burpees as fast as possible Straight into: Max effort push-up position plank hold Rest 2:00 between sets
“Death by Burpees” Start at 1 burpee the first minute and add a rep each minute until failure.
20 minute AMRAP: 20 Air Squats (or pistols) 15 Burpees 10 Strict Pull-Ups (sub v-ups)
3×3 AMRAP: AMRAP in 3 minutes: Air squats -Rest 2:00- AMRAP in 3 minutes: Push-ups -Rest 2:00- AMRAP in 3 minutes: Burpees
Now remember, fitness is not all or nothing. We don't feel like you need to hit all these workouts over the holidays but if it has been several days since you have moved your body, this is a great way to get the endorphins going.
Good Vibes. Hard Work.
- Coach Trey
