Hello fitness friends!
How was your Thanksgiving (American friends)? Did you almost overdose on turkey and stuffing, pies and mashed potatoes? Are you feeling super bloated from snacking and foodie overload?
Well, I am inviting you on a fitness challenge. Yes, indeed. There is no need to pack on 10 to 15 pounds this holiday season. Why wait until January 1rst to get moving?
Start moving today.
Let’s make this December count and end this year with fitness finesse.
1. Hydrate baby hydrate. 💧💦
Dehydration leads to bloating, dry skin, memory issues, overeating, digestive issues, toxin buildup in the body, and can lead to weight gain.
When our bodies do not have enough water, they do not function at their optimal level. It’s similar to a car without gasoline. Eventually, we feel worn down. Our organs need water. Water is our friend.
If we have lots of toxins built up in the body, we will struggle to lose weight.
One way to free up some of those toxins is to drink 8 ounces of warm lemon water in the morning first thing and before bed. Lemon water helps to alkalize the body, aid digestion, and flush the body of toxins.
Here are some additional benefits of drinking lemon water-Benefits of Lemon Water.
It is also good to note cancer thrives in an acidic body. Alkalizing the body is helpful in many ways.
So let’s opt for at least 10 (8 oz) glasses of water per day. If you can get more, great.
Disclaimer: Touch base with your doctor before changing your diet/exercise plan. I am not a licensed physician.
2. Moderation (80/20 rule)
Let’s talk about what is on your plate. What are you eating? To stick to a super clean diet or meal plan 24/7 is challenging, especially during the holidays. What if the focus was on eating clean 80% of the time and splurging 20% of the time.
What does this look like?
3 meals a day times 7 days a week=21 meals (I recommend three meals and two snacks, eating every three to four hours. Ceasing meals or snacks after 9pm)
80% clean (non processed, no fast food, limited sugar (only natural sugar), whole foods, not fried)=~17 meals.
20% splurge=4 meals. I would recommend not overdoing it with over 1000 calories a meal. You can negate your progress. 1 pound equals 3,500 calories.
Example: Sunday through Friday lunch is super clean and healthy. Friday dinner through Saturday is splurge. Well if you consume 10,000 calories in 1.5 days that would negate the week.
I would recommend looking at your goals.
Maintain or lose weight.
This plan works for active people who are seeking to maintain their weight.
Once again cheat meals are about moderation, not consuming your weight in cookies or nachos. 🙂
If it’s to lose weight, you will need to use self control with cheat meals.
For example my plan is 1300-1500 calories a day, with only two cheat meals a week.
Here is an online calculator to see what your calorie needs are to lose weight or maintain. How many calories to consume.
Once again talk to your doctor before beginning any plan.
I do recommend keeping track of what you eat. I am using My Fitness Pal.
Many times we are consuming far more calories than we burn. Sedentary and overboard with calories leads to weight gain.
3. Assess your health
If you are eating healthy and gaining, I would touch base with your doctor to ensure there is not an underlying health issue. You may have an issue with your thyroid, insulin resistance, too much stress hormone (cortisol), or for women fibroids. Hormones play a part in weight loss or lack of weight loss.
If you have been struggling with your weight, energy, sleep, or digestion it is a good time to touch base with your primary care doctor.
4. Increase the Fruits/Vegetables
Have you been avoiding the fruits and vegetables to opt for the cookies, donuts, cake, pasta, bread, and chips?
Our bodies need vitamins and antioxidants that come from fruits and vegetables. Sometimes overeating occurs because of the quality of the foods we are eating. Those nachos from Taco Bell do not provide all the nutrients needed to fuel the body.
So what does 5 servings a day of fruits and veggies look like forthe average person?
5. Get Moving
Maybe you live in a cold part of the world like I do. October through May it is cold. Working out outside is limited. Therefore, I have to find ways to get fit indoors. I also lack enjoyment from working out with people. I do not have a gym membership, though I take classes sometimes.
I do have a room, computer, hand weights, exercise bands, and wifi! I also have a tv and DVD player. Therefore, autumn and winter are great times to workout at home.
Here are some of my favorite online (free) workouts.
Denise Austin: Ultimate Fat Burn
Denise Austin: Cardio Kickboxing Fat Blast Workout
Jillian Michaels 30 Day Shred Level 1
Jillian Michaels 30 Day Shred Level 2
Denise Austin: Total Pilates Challenge
As for DVDs, there are many options. I have used P90X, P90X2, Jillian Michaels 30 Day Shred and Ripped in 30, 21 Day Fix, and Power 90. I have seen great results at home.
Pinterest also has videos and workout cards to use.
Let’s shoot for 4 days a week for at least 20-30 minutes.
Disclaimer: check with your doctor before commencing with any workout plan.
I hope you join the challenge; I am excited to hear about your results. I recommend not only using the scale, but taking measurements.
Here is some guidance for measurements Body Measurements Guidance.
Write down where you start. We will take measurements again in January.
Cheering for you! You can do this.