Healthy Holiday Travel Treadmill Shredder

20121126-081533.jpg

 

The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

THRIVE (don’t just survive) through the Holidays

Below are some KEY points to keep you on point and start next week refreshed and ready to go!

  1. Plan ahead. Know what you will be splurging on and what you will save.
  2. Keep weekday meals light. Fuel up on lighter meats, plenty of vegetables and fruits during the week so the holiday meal splurges won’t catch up too much.
  3. Aim for maintaining, not losing.
  4. Get an accountability partner for workouts.
  5. Plan your workouts for the week, including one Thanksgiving morning (it can be as simple as a walk/run just to get your metabolism going).
  6. Know your weight loss rules:
  • Your body can only process up to about 600 calories per meal! There is no such thing as “saving calories”.
  • You cannot out train poor nutrition.
  • A walk after a heavy meal has been clinically proven to help improve digestion.
  • Deprivation and guilt never work. Enjoy your holiday and move on!

Here are a few extras to keep in mind as Thanksgiving day gives way to Thanksgiving weekend….

  1. Try to plan the big meal for early evening. Studies show when Thanksgiving is eaten early in the afternoon, we are 3x more likely to go back for more helpings during the hours that follow.
  2. PORTION CONTROL IS YOUR BEST FRIEND.
  3. If you are doing more than 1 meal, know when to say “No thank you”. Another great tool is to tell your hostess thanks, but since you just ate you will pass; HOWEVER, if there are leftovers you would be happy to take a plate :)
  4. Remember that you are building a lifestyle. This takes practice and is never going to be perfect. Enjoy the treats in life, don’t try to punish away food “sins”, and live to the fullest every day.
  5. Avoid the booze! Yes, I get your family drama is more enjoyable with drink in hand, BUT we are all likely to let down our guard when it comes to holiday drinking. Recent studies show that when we drink normally we are more likely to consume an extra 300-800 calories from the drinks themselves, but we also take in about 2x more calories than we ever intended too! How do the holidays change those stats? Our calorie count can be upped by a whopping 5x! So not worth it. Consider adding seltzer water (PLEASE stay clear of sodas and more important, diet drinks) to your red wine for a spritzer. You’ll sip slower and take in far fewer calories.

Enjoy your Thanksgiving holiday and be back here next week for a new workout and a fresh take on Christmas!

Michelle