“PLANKS-GIVING” POST-BURNER WORKOUT

Thanksgiving is known for its delectable dishes and delightful desserts. This hefty indulgence can do some serious damage to your caloric intake. Some studies suggest that the average American consumes up to 3,000 calories during the feast, and that’s not including the appetizers, drinks, and desserts! Pretty scary right? But don’t worry! The good news is that your overindulgence isn’t enough to completely derail your health and fitness goals.

Don’t allow Thanksgiving’s gobble gobble to become a precursor to a wintertime wobble wobble! Instead, put down that fork and get into your fitness. Here are 3 healthy tips to get through the Holiday and a post burn workout that will have you feeling plank-tastic!

3 TIPS TO CONQUER HOLIDAY INDULGENCE

1: To Move or Not to Move

• One of the toughest decisions to make is to “carve” out time to work out when you may not feel all that motivated to work out! Here’s the key: You do not have to jump right into a high powered HIIT workout or sprint a distance.

• Have the mindset that any movement will do. A small bout of movement will go a long way.

• Take a brisk walk, stretch, or get on your Total Gym for a period of time. This will do wonders to get you back!

2: Get back to your regular routine

• After cooking, eating, cleaning, and taking care of family and friends, it’s tempting to take a hiatus from your regularly scheduled exercise regimen. But Thanksgiving is just the beginning of more winter celebrations.

• Combine festivities with hectic schedules, a quick hiatus can easily turn into a long departure from fitness and your health.

• To stay on track, be mindful of your commitment to keep your body moving even during the hectic times.

3: Rest, recover, reset

• Many studies show that sleeping is the secret weapon against further food binging. This is especially true when you are able to consistently sleep without interruption through the night. On the other hand, sleep deprivation increases blood levels of a lipid that’s connected to high-fat food cravings.

• To prepare for the Holiday, establish a manageable sleep schedule and stick with it.

• Listen to your body when you feel fatigued and take time for yourself when needed. This will not only allow you to feel recovered and recharged, but it will also help you to reset your body to make smart decisions with your diet and exercise. You will also be more pleasant to be around, have more energy, and will be less likely to get sick.

POST PLANKS-GIVING BURN CIRCUIT

Accessory:

AbCrunch

Level:

low-medium

Perform:

10 reps / exercise, repeat circuit in reverse, then repeat as many rounds as desired for your workout time

Warm-up/ Cool-down:

Plan to do your own 3-5 minute dynamic warm-up prior to the circuit. Be sure to stretch following the circuit to lengthen your muscles, prevent stiffness/ injury, and prepare them for your next workout!

1. Forearm Plank Taps

[AbCrunch Accessory for #2-7]

2. Knee Tucks

3. Oblique Knee Tucks (Right Side)

4. Single Knee Tuck (Right Side)

5. Plank Hold & Hover (10-30 sec.)

6. Oblique Knee Tucks (Left Side)

7. Single Knee Tuck (Left Side)

8. Seated Twists

REPEAT IN REVERSE!

With these mindful tips and a solid sweat routine, you can conquer any holiday feasting, while staying focused on your fitness goals. That is definitely something to be thankful for. Enjoy and Happy Planking!

Gratefully yours,

Maria