MY HEALTHY HOLIDAY PLAN

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Mashed Potatoes. Key Lime Pie. Deviled Eggs. Chex Mix. Apple butter and biscuits. Sausage Balls. Fudge... I'm sorry, what was I talking about again? 

Thanksgiving & Christmas can wreak havoc on your fitness & nutrition with all of the tempting foods. And let's be honest, going to the gym in 25 degree weather isn't exactly something I jump at the chance to do. I never deprive myself of food. During the holidays, when so much of our gathering is centered around a beautiful feast, I always take one small scoop of everything. At our house that's usually turkey or ham, sweet potato casserole, deviled eggs, collards, corn casserole, cranberry sauce, and mashed potatoes. By the time you take one small scoop of each, that's plenty! Then, if I want seconds of something, I get it! 

But, I like getting out of the house for a quick workout or walk especially at the holidays. So, I'm sharing one of my favorites cardio & strength plans. I love cardio intervals because it keeps things interesting and they're really good for your heart. I call the strength training the "Power 50" because by the time I'm finished, I've completed 50 reps per body area and it only takes about 50 minutes! Plus, I'm all about comfortable and affordable workout gear so I'm sharing some of my favorite pieces below too!


T H E   P L A N

CARDIO

Intervals: 25 Minutes

25:00 - 22:00  Warm Up, Walking at 3.0 mph

22:00 - 20:00  Run at 5.5 - 6.0 mph

20:00 - 18:00  Walk Uphill | Incline: 10, 3.5 mph

18:00 - 16:00  Run at 5.5 - 6.0 mph

16:00 - 14:00  Walk Uphill | Incline: 10, 3.5 mph

14:00 - 12:00  Run at 5.5 - 6.0 mph

12:00 - 10:00  Walk Uphill | Incline: 10, 3.5 mph

10:00 - 8:00  Run at 5.5 - 6.0 mph

8:00 - 6:00  Walk Uphill | Incline: 10, 3.5 mph

6:00 - 4:00  Run at 5.5 - 6.0 mph

4:00 - 2:00  Walk Uphill | Incline: 10, 3.5 mph

2:00 - 0:00  Run at 5.5 - 6.0 mph

 

STRENGTH

Bicep Curls / Tricep Dips / Push Ups -  2 rounds of 15 reps followed by 1 round of 20 reps.

Squats (Holding a 10lb weight) / Dead Lifts (w/ a 20lb bar) / Sumo Squats (Holding at 10lb weight) - 2 rounds of 15 reps followed by 1 round of 20 reps.

Crunches / Bicycle Crunches - 15 reps x 2

Swiss Ball Jackknife Crunches / Leg Raises -  10 reps x 2

* Did you notice that you actually do 100 crunches total? Tricked ya! Don't forget to stretch your arms, legs, and back when you're done!


M Y   F A V O R I T E S


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