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 Superbowl halftime show. 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!
Housekeeping….
Check out this podcast appearance with the awesome and amazing Dr. Julie Foucher!
Julie Foucher Brown MD, MS is a four-time CrossFit Games athlete and family physician.
Her passion lies in bridging the gap between fitness and medicine to empower individuals to live healthier, more fulfilling lives. Every third Tuesday, she shares insightful content from a diverse lineup of guests, including medical experts and elite athletes.
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
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!