I personally think if something's not a challenge, there's no point doing it because you're not going to learn much. ~Tom Holland
I hope everyone had a great Thanksgiving! As usual, I ate a lot, so this year, I am going to take a contrarian approach to the holidays. Usually, I gain the most weight of the year during the end of the year holidays. But this year, I am going to get ahead of New Year's resolutions and take my workout up a notch so I can greet the new year in better shape. Crazy, I know. Who's in?? Let's take the next four weeks to really focus on exercise and get into the best shape possible.
Let's commit to at least four days a week of cardio and strength. Since I've been using the Peloton bike for the past year, I'm going to do two programs - the 4 week Tabata Challenge and the 4 week Total Body Strength. You don't need to spin, just commit to a cardio challenge and some lifting. I'll spell out a program below. In addition I am going to practice yoga regularly since stretching is really important as you increase your workout and as you get older. (If you're on Peloton, you can find me as MindfulEats)
I got my partner to agree to a wellness kick for the next few weeks, so in addition to the programs, I am re-joining a gym and I've been testing Welleco's elixirs, which I will review after some more time on it. In the meantime, let's have the healthiest holiday season ever, and maybe even LOSE a few pounds (crazy)!
What to do - Healthiest Holiday Challenge
- Commit to exercising 4 times a week for the next 4 weeks. I'm choosing Peloton's Tabata and strength-training programs. These programs start off easy so if you haven't been exercising, it's a good way to start. If you are in great shape, just kick it up a notch. Tabata is interval training where your intervals are twice as long as your rest periods, so you can sprint for 30 seconds, rest 15 seconds, and repeat for the duration. You can choose anything -- perhaps running or swimming and strength training. If you want 10 minute exercises, you can sign up and use the ones on the Peloton app, or Google for some workouts. Just commit to it! Here is the program:
- Week 1: 15 minutes of interval training + 10 min of core strength, 20 min low impact cardio + 10 min arms, 30 min cardio + 10 min glutes and legs, 45 min intervals + 10 min chest and back, extra day of 10 min full body strength exercise
- Week 2: 15 minutes of interval training + 10 min of core strength, 20 min low impact cardio + 10 min arms, 20-30 min cardio + 10 min glutes and legs, 45 min intervals + 10 min chest and back, 10 min full body strength
- Week 3: 30 minutes of interval training + 10 min of core strength, 20 min cardio + 10 min arms, 30 min interval training + 10 min glutes and legs, 45 min intervals + 10 min chest and back, 10 min full body strength
- Week 4: 20 minutes of interval training + 10 min of core strength, 20 min low impact cardio + 10 min arms, 45 min intervals + 10 min glutes and legs, 45 min intervals + 10 min chest and back, 10 min full body strength
- Work in at least one rest day after your toughest workout.
- Enjoy, and let's check back in in four weeks!
What I ate: 16 oz Welleco Super Elixir, 1 boiled egg, 2 oranges, 3 cups of popcorn, brown rice + steamed broccoli and tofu, 2 pieces of beef jerky, 5 squares dark chocolate, 16 oz café latte, 40 oz water, 12 oz hot chocolate
Exercise: 15 minute spinning, 10 min ars, 10 min yoga
