Holiday Plan

 

Heading, Happy Thanksgiving, fruits and vegetables ' Color

 

Starting November 1 – January 1 there are 61 days of the holiday season. To prevent holiday weight gain follow the 80/20 rule for healthy eating. 80% of the time, make healthy nutritional choices and 20% of the time have an indulgence or holiday treat. That equals 49 healthy, clean days and 12 days to indulge. Together we can do this!

Don’t forget to check out our Holiday Recipes on the Recipes page! See it here.

November

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1

Commit to a low-glycemic meal plan for the month. Set this month up for nutritional success!

2

20x20x20x20 Challenge:
• 20 mountain climbers
• 20 squats
• 20 push ups
• 20 crunches

3

Find a new healthy recipe.

4

Are you drinking enough water? Should be drinking half your body weight in ounces.

5

Name 5 thngs you are thankful for in your life.

6

Throw away any remaining Halloween candy!

7

Take a day trip to a destination- see Fall leaves and attend a Fall Festival.

8

Start a food journal or log to keep yourself accountable.

9

Meatless Monday-Give it a try!

10

Go to the library and check out some new exercise videos to do at home.

11

Ask a friend to exercise with you today.

12

Tell 5 people why you appreciate them.

13

Repeat the 20x20x20x20 Challenge (Do it twice)

14

Hike a new trail today…be adventurous!

15

Grocery store strategy: Scope the outer perimeter. Buy fresh produce and meats. Avoid the snack, soda and canned aisles.

16

25x25x25x25 Challenge:
• 25 jumping jacks
• 25 squats
• 25 push ups
• 25 crunches

17

Check out our Cenegenics website for some healthy holiday dish options.

18

Add planks to your workout. Great way to strengthen your core.

19

Write down 5 blessings to you that could shared at Thanksgiving.

20

Make it a healthy Happy Hour with an afterwork exercise class and protein shake.

21

Go visit the local Farmer’s Market.

22

Countdown till Thursday- Be sure your dishes are low glycemic and no added sugars.

23

Plan now to limit how much alcohol is served over the holiday weekend. Be sure to have other non-alcoholic options available

24

Repeat the 25x25x25x25 Challenge (Do it twice)

25

Minimize stress by doing what you can today and not tomorrow-Set the table, pull out serving dishes, prepare side dishes

26

Plan a family hike prior to mealtime or a post meal walk around the neighborhood.

27

Before hitting the sales, do your morning workout with vigor!

28

Go to the park and play catch, Frisbee golf, tennis, or basketball.

29

In the evening, do some stretching, refect on the things your are thankful for and enjoy a cup of hot tea.

30

Try a new class at your gym – spin, Kickboxing, Bootcamp, Tai Chi

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December

Sunday Monday Tueday Wednesday Thursday Friday Saturday

1

Are you back on track from Thanksgiving? Resume your low-glycemic meal plan.

2

Left overs must be running low, so put all the remaining chopped turkey in a pot to make some homemade turkey vegetable soup.

3

Put on the tennis shoes. It is time to get outside and enjoy some fresh air. Time your walk to a destination. On the way back, try to beat your time.

4

Check your water intake. Are you getting ½ your body weight in ounces of water each day?

5

Do you enjoy holiday decorating? Today is a great day to pull out the boxes and put up some decorations.

6

After putting away the decoration boxes, time to clean your home. Many calories can be burned by cleaning vigorously.

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7

Take a few minutes and set an intention for the day.

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8

Challenge:
• 20 pushups
• 20 squats
• 20 crunches
• 20 jumping jacks
• 20 walking lunges

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9

• Take the stairs
• Park further out
• Walk the dog
• Stretch

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10

Review your holiday recipes. Be selective. You can create healthy options of your favorite traditional dishes.

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11

Try restorative yoga and put your mind and body at ease.

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12

Meal Prep:
• hard-boil eggs
• almonds to go
• grilled chicken breasts sliced up
• apples
• Slice or chop and put in to containers

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13

Wake up, relax with a warm cup of herbal tea.

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14

Have you been to Cenegenics-az.com webpage to see the Paleo Periodic Table?

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15

Core Challenge:
• Bird dog 4×10 sec
• Plank 5×20 sec
• Superman 4×10 sec
• Pelvic press 15x
• Single leg lift 10x each
• Crunches 20x

16

Get up from your desk and walk around 3 minutes every hour. Set your alarm to go off as a reminder.

17

Do a random act of kindness.

18

Skip Happy Hour, go to the gym.

19

Join a boot camp or create your own. You need 6-8 strength exercises with a 1 minute cardio exercise in between the strength exercises.

20

Take time to invest in relationships. Spend time talking to those who matter to you most, local or long distance.

21

Break your workout into 3 small segments for 10 minutes each time if you can’t find a 30 minute window of time to exercise.

22

Dumbbell Challenge (15 reps):
• Bench Press
• Single arm rows
• Dead lifts
• Sumo squats
• Bicep curls
• Bent over flies

23

Do you have e out of town guests, family, or grandkids visiting? Go to the park for some tag, flag football, Frisbee golf, or tennis.

24

Enjoy a hot mug Chamomile tea and off to bed early.

25

Be of good cheer!

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26

Avoid the after holiday stress of sales and go for a hike.

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27

Try a new healthy recipe to use leftovers.

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28

Set goals for 2016:
• 5 personal goals
• 5 professional goals

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29

Challenge:
• 20 pushups
• 20 squats
• 20 crunches
• 20 jumping jacks
• 20 walking lunges

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30

Set an appointment with Dr. Daniel if you have any outstanding lab work, DEXA, or follow up to schedule.

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31

If you celebrate with alcohol tonight, drink water in between drinks and don’t drink on an empty stomach. Be smart!

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Happy New Year Baby

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Dr. C.B. Daniel Cenegenics AZ Elite Health and Age Management
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