BEGINS DECEMBER 14TH
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 shopping, 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.
PLEASE Drink and Eat RESPONSIBILY and don’t forget –
Calories in…CALORIES OUT so keep 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 if you’re not doing it already.
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
DO THE FITNESS LIST for the FULL 12 DAYS.
CHALLENGE YOURSELF…you’re worth it!
12 Days of Fitness exercise list
Day 1: 1 minute DANCE LIKE NO ONE IS WATCHING
VIDEO Day 1
Day 1 and Day 2: PUSH UPS 2 sets 12 reps -
TOTAL-24 reps (any way you can do them)
Day 1, 2 and Day 3: JUMP SQUATS… 3 sets of 12 reps
Start at the bottom of the squat, and as you come up, low JUMP then land carefully, pause then go right into the next
squat. Little hard with the jump, then just squat into a calf raise. SHORT break, 3 sets in a row--- TOTAL-36 reps
Day 1,2,3 and Day 4: SHOULDERS…4 sets of 12 reps of shoulder overhead dumbbell presses TOTAL 48 reps
Day 1,2,3,4 and Day 5: SLOW 1-2-3 second SQUATS 5 sets of 12
TOTAL 60 reps
Day 1,2,3,4,5, and Day 6: Mountain Climbers 6 sets of 6 reps
Day 1,2,3,4,5,6 and Day 7: ABS pick any AB exercises you like to do.
Day 1,2,3,4,5,6,7 and Day 8: JUMPING JACKS or Low Jacks 8 Sets of 12
Day 1,2,3,4,5,6,7,8 and Day 9: TRICEPS KICKBACKS with dumbbells 9 Sets of 9
Day 1,2,3,4,5,6,7,8,9,and Day 10: JUMP ROPE (5 minutes total)
NO rope, pretend you have one. 10 second break if you need it (you can increase this to 10 minutes if you like)
SKIP AROUND THE HOUSE as an OPTION
Day 1,2,3,4,5,6,7,8,9,10 and Day 11: BICEPS CURLS – 11 sets of 12 reps each –(11 second break between sets,
use light weights) ALTERNATE hammer curls and traditional curls
Day 1,2,3,4,5,6,7,8,9,10,11 and Day 12: WALK LUNGE Repeaters..
12 SETS of 12 reps 72 TOTAL LUNGES each leg or 144 REPS TOTAL with both legs
how to do them.. STEP right, STOP do 6 reps up & down then STEP left/STOP do 6 reps up & down. Repeat 12
steps & reps out then 12 steps & reps back.
(OR you can do STATIONARY LUNGES..staying in one place for 6 reps then one leg/switch to next leg)
HAPPY HEALTHY HOLIDAY from the Health Elf Suanne...
BONUS / OPTIONS PAGE
Can’t get the FITNESS in everyday then here are some OPTIONS…
PICK ONE exercise movement or suggestion but remember, the first one you pick, you do every day till Christmas. Just like the song………AND A PARTRIDGE IN A PEAR TREE. …yada yada yada!
There are 2 lists to pick from. The first list is Fitness to incorporate into your and your families daily life while the second are some options for 12 days.
YOU can pick a few from this list and ADD to your fitness list…
Walk 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
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
TRY AND EAT ONLY WHAT IS GROWN NATURALLY and not in a box or bag
Change the bread your eating to a 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 J
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 significant other doing something physical (TMI and no details with the spouse- 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.
HAPPY HOLIDAY EVERYONE
Suanne your Health ELF