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     HO, HO, HO, wishing you all a Very Merry Christmas!  This can be a tough time of year to keep up our healthy habits whether it be exercise or nutrition.  Keep in mind this is a wonderful time of year so please be sure to partake in all that you enjoy and make modifications as needed.  

    When it comes to our eating habits don't deny yourself of those holiday foods you love just control your portion and consider some of these tips to help.  
🎄 Focus on keeping your eating in check Sunday - Thursday
🎄 Pass on the pre-dinner wine or cocktail (saves calories)
🎄 Be sure not to skip meals during the day before you go to holiday party or you will go to the party ravenous and you will likely overindulge
🎄Try using a smaller plate and fill you plate only with the foods you really enjoy.

    As for our exercise routines, we all think we are too busy during the holidays but in reality there is time you may just need to adapt. Be flexible if you are busy on your regular gym day switch days, adjust your workout to take less time until the holidays are over.  We are busy and stressed at this time and getting your workout in will definitely help you deal with the stress and anxiety.  

    Try this 30 minute workout below for a time saving full body workout.  Keep any breaks to 30 seconds, the idea is to move from one exercise to the next quickly.

30 Minute Full Body

    Begin with a 3-5 minute warm up, cycle through each set two times and finish with some stretches.  See video link for instruction.  Modify as needed and feel free to mix in any cardio💓.

    Set #1 - 16 reps 
    💪 Lateral lunges - all one side
    💪 Renegade row
    💪 Superman
    💪 Russian twist with weight
    💪 Squat with side leg lift
    💓 Speed Skater 30 seconds

    Set #2 - 30 seconds
    💪 Alternate lunge forward
    💪 up down planks
    💪 Bridge
    💪 Plank jacks
    💪 Bird dog with crunch
    💓 Squat jacks* or jumping jacks
    *apology failed to show the squat jacks, very similar to jumping jacks but you will jump feet out and sink down into a wide squat than jump back together.

    Click here for video

Be Safe, Be Happy, Be Healthy
Sincerely Ricarda 'Rickie' Alleman



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