I know the holidays are coming and everyone’s TIME is spent doing
holiday stuff, BUT working out will help you with a few things like the
stress of the shopping and spending, cooking and entertaining, addressing
and mailing Christmas cards, wrapping presents, etc. LET’S focus on your
workout now. This will help you stay in shape while eating and drinking
your way through the parties of the season. Drink and Eat RESPONSIBILY
and don’t forget - Calories in…CALORIES OUT so get your butt moving.
There are 2 lists. A FITNESS LIST and a BONUS LIST which are things you
can do for yourself and your family
Please try and add: a walk for 20 minutes or longer on your treadmill or
outside weather permitting. NO treadmill and it’s cold out….walk around
your house, add steps if you have them. 20 minutes total. OR if you have
cardio fitness equipment…alternate days with INTERVAL TRAINING and
walking IF YOU’RE DOING ZUMBA, this is your Cardio but you could
still go out for a walk with your family too.
DO THE FITNESS LIST for the FULL 12 DAYS - STARTING DEC. 14th.
CHALLENGE YOURSELF…you’re worth it!
BONUS LIST
Floss your teeth if you’re not already
Wear your seatbelt every time you’re in your car
Eat 1 extra serving of veggies
Eat 1 less item with sugar or no sugar at all
AVOID ALLLLLLLLL High Fructose Corn Syrup forever!
AVOID Alllllllll hydrogenated oils and trans fats forever!
Try and stay away from WHITE flour foods and sugar foods as much as
possible
TRY AND EAT ONLY WHAT IS GROWN NATURALLY and not in a box
or bag
Change the bread your eating to a Whole Wheat or Multi Grain with seeds
and nuts
Give someone a hug…be careful who….ha!
Smile when you don’t want to………go ahead, you’ll feel better
Read something instead of watching TV
SING REALLY LOUD IN YOUR CAR with the radio…
Spend at least 30 minutes or MORE with your kids or husband doing
something physical (TMI and no details with the husband- PA’lease)…you
can invite them on your walk or include them in your exercises OR how
about both?
Have dinner as a family - really try to do this
Plan and make a meal as a family instead of going out to eat like making
homemade wheat pizza with organic/no sugar tomato sauce, half the
mozzarella cheese you would normally use, add veggies and /or olives.
Let everyone assemble a piece of the Pizza Pie with his or her favorite
items. Enjoy your meal with your family.
12 Days of Fitness exercise list
Day 1: 1 minute HIGH KNEE MARCH in place with arms swinging at
your sides.
Day 1 and Day 2: PUSH UPS 2 sets (12 reps each - 24 reps total, any way
you can do them)
Day 1, 2 and Day 3: BICEPS CURLS 3 sets (12 reps each –3 second break
between sets)
36 reps total
Day 1,2,3 and Day 4: SHOULDERS…4 sets of shoulder COMBO (12
overhead presses, 12 side raises, 12 front raises = 1 set) 12 reps each set =
36 reps PER SET
144 reps total…go through each round 4 times to = 4 sets (use light weight
dumbbells)
Day 1,2,3,4 and Day 5: JUMPING JACKS 5 sets of 12 ( 60 reps total)
Day 1,2,3,4,5, and Day 6: ABS 60 reps total (pick different exercises to total
60 reps)
Day 1,2,3,4,5,6 and Day 7: BALANCE on one leg for 70 seconds (switch
legs)
If your good at this, CLOSE YOUR EYES
Day 1,2,3,4,5,6,7 and Day 8: PLIE SQUATS 8 sets of 12 reps (open legs,
toes pointed slightly out) 96 REPS total
Day 1,2,3,4,5,6,7,8 and Day 9: TRICEPS DIPS 9 sets off of bench or chair
9 reps each/ OR KICKBACKS with dumbbells - 81 REPS total
Day 1,2,3,4,5,6,7,8,9,and Day 10: JUMP ROPE (5 minutes total) 10 sets of
10 seconds OR whatever you can do to equal 5 minutes total.
NO rope, pretend you have one. 10 second rest between sets if you need it.
Day 1,2,3,4,5,6,7,8,9,10 and Day 11: JUMP SQUATS…11 sets of 12 reps
Start at the bottom of the squat, and as you come up, low JUMP then land
carefully, pause then do right into the next squat. To much with the jump,
then just squat. You can take an 11 second break between sets
if you need it. 132 REPS TOTAL
Day 1,2,3,4,5,6,7,8,9,10,11 AND Day 12: REVERSE LUNGES 12 SETS of 12
REPS (ALTERNATING legs, stepping BEHIND – Right Leg, Left leg 6 reps
each leg total)
72 TOTAL LUNGES (Make sure the front knee is over your ankle!!!)
GOOD JOB…. Way to KICK BUTT for 12 DAYS
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