40 Days of Holiday Workouts: Days 31, 32 & 33

Day 31----------------------------

3 min:  Warm up
3 min:  Stretch

40 min:  Run

3 min:  Cool Down
3 min:  Stretch


Day 32---------------------------

3 min:  Warm up
3 min:  Stretch

25 Jacks
25 Forward Lunges
25 Sit-ups
25 Jacks
25 Reverse Lunges
25 Push ups
(repeat 2x)

25 Cross Country
25 Squats
25 Crunches
25 Cross Country
25 Squat Kicks
25 Tricep Dips
(repeat 2x)

3 min:  Cool Down
3 min:  Stretch


Day 33-------------------------------------

3 min:  Warm up
3 min:  Stretch

10 Tire Run
10 Mission Impossible (to the right)
(5) 10 sec Sprints
10 Mission Impossible (to the left)
10 Tire Run
20 Toy Soliders
(repeat 3x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 28

3 min:  Warm up
3 min:  Stretch

Run up/down either a hill or stairs 5 times
25 Squats
20 Push-ups
5 Burpee's
(repeat 10x)

3 min:  Cool down
3 min:  Stretch

Back-to-Basics Nutrition Plan

Tip 1: If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.

Tip 2: Eat real foods every meal and snack. Eat more free-range, lean protein — fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.

Tip 3: If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.

Tip 4: Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.

Tip 5: Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.

Get the other 5!

40 Days of Holiday Workouts: Day 8

3 min:  Warm up3 min:  Stretch

5 min:  Jog/Run
25 Push-ups
25 Sit-ups
(5) 10 sec Sprints
25 Push-ups
25 Sit-ups
(5) 10 sec. Sprints
25 Push-ups
25 Sit-ups
(5) 10 sec Sprints
5 min Run/Jog

3 min:  Cool Down
5 min:  Stretch

40 Days of Holiday Workouts: Day 7

3 min:  Warm-up
3 min:  Stretch

20 min:  Jog/Run   (challenge yourself to go a little faster)
100 Squats
100 Lunges
20 min; Jog/Run

3 min:  Cool Down
5 min:  Stretch a little deeper this time

40 Days of Holiday Workouts: Day 6

3 min Warm-up your muscles3 min Stretch your muscles

45 min Jog/Run

3 min Cool down and restore your breathing
5 min Stretch your muscles

Remember:  To increase your endurance and control your breathing.  Breathe in through your nose and out through your mouth.  Practice in the car, at home, during commercials, etc., whenever you;re heart rate is not elevated and you'll gradually increase your breathing and endurance capabilities.

40 Days of Holiday Workouts: Day 5

3 min Warm-up your muscles3 min  Stretch your muscles

10 minute Jog/Run
20 Push-ups
20 Dips
(3) 50-yard sprints
      (repeat 3x)

3 min Cool down and restore your breathing
5 min Stretch your muscles

Remember:  Drink plenty of water and stretch to reduce the soreness.

40 Days of Holiday Workouts: Day 3

Happy Thanksgiving!
3 min:  Warm up your muscles
3 min: Pre-workout stretch

30 High Knee's
30 Second Plank
30 Cross-Country
30 Second Plank
30 Jumping Jacks
30 Second Plank
     (repeat 3x)

30 Tire Run
30 Forward Lunges
30 Toe Taps (preferrably on curb)
30 Reverse Lunges
30 Jump Shot
30 Turn & Burns
     (repeat 3x)

Repeat Set 1
Repeat Set 2

3 min cool down
5 min stretch

Remember to drink plenty of water!

Have a great day!
Cool Down

40 Days of Holiday Workouts: Day 2

3 min.  Warm up your muscles
3 min.   Stretch your muscles

20 High Knee's
20 Forward Lunges
20 Tire Run
20 Reverse Lunges
(repeat 5 times)

20 Jumping Jacks
20 Mission Impossible (right)
20 Cross Country
20 Mission Impossible (left)
(repeat 5 times)

Repeat set 1
Repeat Set 2

3 min.  Cool your muscles and restore your breathing
5 min.  Stretch your muscles)

Have a great day!

40 Days of Holiday Workouts: Day 1

3 min.  Warm up your muscles3 min.  Stretch

20 min  jog / run
             100 squats
             100 lunges

3 min.  Cool down
5 min.  Stretch your muscles
*note:  you can break up the squats and lunges up in sets of 20 throughout the run

Enjoy!