Week 5 Holiday Challenge
You are crushing it! I loved hearing from you guys last week! If you haven't taken a couple minutes to check in with me, do it now - I'll wait! (Fill out this form and let me know how you're doing).
I don't know about you, but I am already hit with parties galore! Kid parties with tons of cookies and candies, and grown up parties with cocktails like these Jack Frosty Cocktails, that you can't really say no to (Ok, you can, but I don't wanna!).
So as we ramp up the celebrations, I wanted to hit you up with some fun recipe inspirations AND lots of ideas to help you manage the abundance of chaos headed our way.
From traveling (with kids!) to hangover tips and how to get active to fire some extra endorphins and counteract some of these extra fluff you may be taking on!
Quick view summary of Week 5:
Nutrition Challenge: Drink water before you eat anything!
Fitness Challenge: 20 dips a day (not the food!)
Wellness Challenge: Journal - One thing you love about YOU
Let's focus on staying hydrated! With the heaters on, the booze a-flowin', and the extra activity I know you'll be getting in ;) let's make sure to stay hydrated!
Have a glass of water before you put anything in your mouth!
This not only is a good routine to get into so you can stay hydrated, but it keeps you more mindful of the extra snacking you're doing!
At a party with a spread of holiday hors d'oeuvres and treats? Chug some water, grab a small plate and load some goodies on to it. Eat those and before you restock, chug-a-lug again!
No parking it by the food table and grazing (as an introvert, this is my move at a party (Savage Style!), so even if you prefer to go to town on the appetizers to avoid small talk, try at least using a plate and portioning it out - and fitting in the water breaks, too!).
Hangovers happen! But man are they magnified when you have kids around!
•Hydrate during the day and drink a glass of water for every cocktail you have (see?! Even useful here!)
•Eat some greasy food BEFORE you get your drank on - common thought is some grease helps lines the stomach before pickling it (also so you don't hit up taco bell on your way home (I’ve heard that can happen...) or to help kill the hangover in the morning...but mmm...Sausage McMuffin....)!
•Know your limits - make a plan before you start partying and try to stick to it! Even if the plan is to really let loose - give yourself a number of drinks you’d like to stick to so you can make your best effort not to overdo it!
•Go herbal (in the morning!) - If you feel bad in the morning, drink some ginger tea and/or grab some cannibis (if you’re comfortable with it!)! Both are incredible anti-nausea remedies!
20 dips a day! No, that's not the delicious artichoke dip you love - grab a chair, a heavy coffee table, or even a dining table! Make sure to keep your back close to the surface and the shoulders back and down!
Here's your bonus workout!
12 Sumo squat with a side kick. Sumo squat and when you come up to stand, lift one leg out to the side as high as you can. Alternate sides after each squat
12 plank jump ins. Start in plank and jump (or step) the feet in so you have one foot on each side of the hands - and then jump (or step) the feet back out to plank.
12 elbow plank to push up - Plank on your knees or toes and start on elbows. One arm at a time, replace the elbow with the hand as you push up to a plank on your hands. Then back down to elbows. Alternate which hand starts first or do 6 on one side and 6 on the other
12 one leg squats - Stand on one foot and bend the standing leg, keeping the spine flat and hinging forward at the hips to try to touch the ground with both hands and then come back up to stand (do not put the free foot down). If you need a bit of help for balance or strength, keep the toe of the free leg touching the ground but keep the weight in the standing leg. 12x on each side!
Repeat the circuit 3x!
To kick it up a notch, add a minute of cardio between each exercise. You can do jumping jacks, burpees, jog in place with high knees, squat jumps, or even jumping lunges.
This week, let's get back to journaling. Whip out that journal you used for the week 1 challenge ;) and every night, write down 1 thing you appreciate about YOU! Maybe it's the way you handled a difficult situation that day, or maybe it's a trait that you value or a body part you love.
I also encourage you to explore the things you get frustrated with in yourself. If you have trouble getting places on time, how can you turn that into a positive? Maybe your optimism and faith that if you squeeze in one more thing is what keeps you from getting places on time. But in many cases, optimism and faith are a great quality. Take this week to explore the way you think about YOU!
And just because it's that time of year, here's a sneak peak at my next blog post:
Healthy Travel Tips
This is the most popular time of year to travel so I’m guessing many of you will be, too! Whether it’s across country to visit the in-laws or a road trip to the mountains, here are some great tips to help make your trip manageable and, dare I say, pleasurable(?)!
•Start the day with a workout: If you can, get yourself to a gym, go out for a run, or get a home workout in before you leave. Your body will thank you and your brain will, too! No heavy lifting - keep it to cardio and lighter weights and don’t forget to stretch after!
•Whether it’s a road trip or a plane trip, plan your meals and breaks: Pack some healthy snacks - nuts, fruits and veggies are great and easy to pack. Remember to use reusable Tupperware or baggies! The island of plastic in the middle of the ocean is no joke!
•Map out or time your bathroom breaks: Find stops along your route in the car BEFORE you leave and schedule them into your drive. For air travel, get your pee breaks in after security and as soon as the seatbelt light go off on the plane. Get another one in at least every 2 hours. If you don't need to go, you're dehydrated so drink up! Use these breaks to stretch out and realign, too!
For you road trippers, try out what one of my clients calls her Potty Squatties: every time you stop for a pee break, do 20 alternating lunges, 20 wall push ups, 20 sumo squats and 20 alternating leg kicks (and reach for the toe when you kick). If you’re up for it, and have space, throw in 10 burpees and a minute of jumping jacks!
I am not a huge fan of in-seat workouts but there are plenty you can check out online. To me it’s hard to do, you look silly and you don’t get much benefit from it, so just make sure to get to the bulk head every couple hours for some stretching and exercise if you really feel motivated!
•SLEEP: I know it’s easier said than done, but get your rest while traveling. Try to prioritize it. It’s soooooo important for stress reduction and keeping that immune system healthy as it's bombarded by circulated air and lots of hugs and kisses.
•Stock up on workouts: try to plan when and where you can do them while away and if you know you won’t be able to get much in, get lots of workouts in before you leave! Long walks are also a great way to connect with loved ones, so get active with your friends and family while away! (and don't forget about the Virtual Gym where you have a bunch of great workouts and tools to keep your body feeling awesome).
•Meditate: This one's always on my list, right?! Well, there's a reason for that! If you're not doing the 25 Days of Presence with me, you can still sign up! It's free, anyway! Or download Calm or Headspace and take a mo on the plane or in the car (or use the deep sleep meditation in Virtual Gym for a better bedtime!)
Keep on being amazing!