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Tuesday, November 23, 2010

EARN that bird workout!

“I can accept failure. Everyone fails at something. But I can’t accept not trying.”
- Michael Jordan

Make sure that the turkey is the only thing getting stuffed this year! Thanksgiving... the second food based holiday of the season. Did you know the average American gains 7-12 pounds between Halloween and New Year's? Then they crowd the gym January 1, ready to change! How can you stay healthy during this next 6 weeks? Firstly, stay active, don't miss your workouts! Even if it means running sprints up the street and back!
Here are some tips for your nutrition:
  • Eat slowly! Take your time between mouthfuls- you will get full on less food.  If this is challenging for you, take a sip of water in between bites to occupy yourself.  You’ll be surprised how much this trick slows you down.
  • Choose white meat instead of dark meat, and take off the skin.
  • Pick one kind of potato- no need for both.
  • Don't eat things you can have anytime- splurge on things that you only get once or twice a year and ENJOY them.
  • Fill your plate with Veggies.
  • Use condiments sparingly- you would be surprised how many calories you will save by just being conscious.
  • Get moving! after dinner, take the kids outside for a walk, or throw the football.  
  • Brush your teeth after you wont feel like picking any more...remember each bite counts and adds up.  
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~

  • burpees
  • Clean and press
  • Push ups
  • Jumping Lunges (aka, Alternating Split Squats)
  • Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds. 
 50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Burpee/Push Up Ladder

1 Mile RunBurpee Push Up Ladder
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.
- Frank Duff
May your stuffing be tasty
May your turkey plump,
May your potatoes and gravy
have nary a lump.
May your yams be delicious
and your pies take the prize,
and may your
Thanksgiving Dinner
stay off your thighs!

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