Holiday family traditions are such a big part of the holidays for many people. Unfortunately for someone working to change their body, the parties, banana nut bread presents, desserts after a big holidays meal, or as benign as they seem, those little appetizers at the work Christmas party can come back to add up. I'm not saying not to partake...just keep in mind that there is a compromise. Don't get into the mindset that 'hey, I fell off the wagon...I may as well enjoy that pecan pie ala mode...". Enjoy, but keep moving by walking, or do a DVD tape at home, or throw one in your traveling bag. Celebrate, but keep drinking water and eating some vegetables. Be merry, but give yourself understanding for why you may want to eat that bread pudding, and chocolate covered marshmallow treat.
1/5- Thursday Workout :
Recumbent bike- 30 minutes
Strength train- legs
Stability ball leg curl with big ball
Squat with 26 lb bar
Side square squat ( 2nd stair)
Alternate-leg dead lift- 12 lb
Side lying circle
Stiff-legged dead lift- metal z-bar with 29 lb added
Alternating step lunge on Bosu
Adduction with 12 " ball
1/5 - Thursday Food Diary:
Breakfast-
Apple (57 cal)
Soy protein powder (90 cal)
1/2 cup berries(40 cal)
A.M. Snack-
1 apple (87 cal)
12 organic, dry roasted, no-salt almonds (100 cal)
Lunch-
4 oz Tilapia(100 cal)
5 asparagus spears, 2 cups mixed greens, 1 oz fat-free feta (65 cal)
P.M. Snack-
13 oz smoked salmon with goat cheese(160 cal)
Dinner-
Minestrone soup, 8 whole wheat crackers ( 220cal)
1/2 cup brown rice ( 120 cal)
Dessert-
Homemade popcorn- ( 90 cal)
1 large mango (120 cal)
TOTAL CALORIES-1339
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