Training for the Holidays
Make training an outlet not an obligation
Holidays represent so many different things. Cherished time with family (sometimes stressful time with family), travel, and changes in routine that divert us from our nutrition and fitness goals - which can include an abundance of adult beverages and amazing food with the couch being more appealing than the barbell.
The most important message I want to send with this post is that it is only one day! Just like Rome wasn’t built in a day, it won’t crumble in a day either. So I would humbly suggest letting go of any guilt or self-deprecating feelings and enjoy this time with friends, family, and the wonderful food and drink that comes with it!
Our workout this week is a “take what you need” approach that is meant to allow you to choose what works best this week - even if that means it’s just about the 15-minute stress-release yoga at the end!
As written, this is a 50-minute zone 2, low-intensity, fat-burning workout - for those who need to escape the food fight that ensues over the election. You can also choose to shorten the workout by doing just 1 or 2 rounds of the first 2 segments, and finally, there is a 15-minute “Yoga for stress-relief” segment if you just need a brief recharge for your cortisol levels. Pair the yoga with the “Chan Warm-up” beforehand as another option for some extra TLC for your body and soul.
So take what you need today and enjoy whatever form this workout takes for you. For my friends here in America, I wish you all a very happy Thanksgiving!
Warm Up
5 minutes easy bike, run, brisk walk, or check out the “Chan Warm-Up” from Train FTW
Movement Practice
Take 5-10 minutes to select your options for the workout and practice 5-10 repetitions of each movement. Again, this is a lower-intensity workout so your options should feel relatively easy during practice.
Workout
3 rounds
4:00 ZONE 2 bike, run, row, or box step up on a low box
0:30 half-kneeling dumbbell (or kettlebell) shoulder press right arm (light-medium weight, easy pace)
0:30 half-kneeling dumbbell shoulder press left arm (light-medium weight, easy pace)
1:00 rest
3 rounds
4:00 ZONE 2 bike, run, row, or box step up on a low box
0:30 Oblique twist to the right side (Do not alternate. Starting from the middle using a light plate/dumbbell twist to the right, back to the middle, to the right, to the middle, and so on for 30 seconds).
0:30 Oblique twist to the left side (starting from the middle using a light plate/dumbbell)
1:00 rest
AMRAP 12:00 (As many rounds as possible in 12 minutes)
100 single under jump rope (easy zone 2-3 pace) or simulated jump rope
20 kettlebell swings - swing to EYE LEVEL (alternative: dumbbell swings) - light-medium weight
20 air squats
Cool Down
One thing that so often takes a back seat for busy people is cooling down. But not today! Warming up and cooling down is self-care for your body and mind. Round out today’s recovery workout with a stress-relieving cool-down! #dontskiptheyoga
15-minute yoga for stress relief!
A Revolution in Women’s Healthcare is Upon Us!
NOW OPEN FOR BOOKINGS FOR VISITS STARTING IN JANUARY!
Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
Well, help is on the way! I have officially launched a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!
For the rest of November, I’m offering $75 OFF my Health and Wellness Concierge service! Simply provide the code CONCIERGE75 in a message to us to redeem the discount once you request your appointment. The discount will be applied at the time the appointment request is processed.