Hey Fit Fam!
I can’t believe it’s almost Thanksgiving with Christmas just around the corner!
Everyone has been working hard to get those boxes checked on the 50 Day Challenge, and the holidays don’t have to derail you.
You can either drop into a gym wherever you’re spending the holidays, or you can do one of the travel WODs below.
To get credit for the workout post a picture on your Facebook or Instagram page and tag Eximo. When you get back you can add your checks to the board. The boards will stay up until January 7th so you have plenty of time to get back into the gym and regain your routine.
The workouts can be a fun family activity or it can just be an excuse to get away (no judgement here)!
Included below are also some travel tips to help get you through the holidays without losing all the hard-earned progress you’ve made this year.
There are no excuses not to finish the challenge! Let’s finish the year right so we can start 2022 even better!!
- 4 rounds: 50 walking lunges, 50 squats, 400m run
- 3 rounds: 800m run, 30 burpees, 30 sit ups
- 5k run, then every 2 min perform 30 burpees and 30 sit ups
- 1-mile run, 100 burpees, 100 air squats, 100 push-ups, 100 sit ups, 100 walking lunges, 1 mile run
- 20 rounds: 10 air squats, 10 sit ups, 10 push ups
- 8 rounds 50 ft bear crawl, 20 push-ups, 20 jumping jacks
- 20 min AMRAP: 5 push-ups, 10 air squats, 20 mountain climbers
- 3 rounds 400m run, 30 air squats
- 2 rounds: 90 sec each: downward-facing dog pose, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose
- 10 min run, 5 min AMRAP of 15 push-ups, 15 air squats, 10 min run
- Annie: 50-40-30-20-10 of DU and sit ups
- 7 min Burpees
Traveling can wreak havoc on a healthy diet and fitness routine. It is important to remember that your results will only be as good as YOU make them. No doubt, it can feel uncomfortable and difficult to order special items at a restaurant and turn down “adult” beverages, but you can do it! Don’t be afraid to do what you need to do to get where you want to be. Below are some ways that can take some of the stress out of travelling and maintaining healthy choices:
- Whenever possible stay at an airbnb or hotel with a kitchenette so that you can cook meals and stick to your diet. 100% is great, but 80% is still good!
- A hotel room with a refrigerator works, too! Pack a Tupperware bowl and plastic/silverware. Carry these with you for emergency meals just in case you get stuck with no healthy options. Some snacks to keep in the hotel room:
- Pick up lunch meat, fruit, nuts, premade salad, pre cut veggies, low fat string cheese and yogurt, etc.
- Grab some low/ no sugar drinks and water
- Bring emergency jerky, and protein bars
- Pack powdered protein and casein in baggies and stuff them into a shaker for easier travel.
- Make smart choices when dining out.
- Request chicken or fish without sauce or oil and a side of steamed veggies
- If the restaurant cannot make lean meat without sauce, pick the lightest option on the menu
- You can also combine 2 meals into one to help decrease the impact of a meal. This isn’t the best option, but it works in a pinch.
Don’t forget to give yourself some grace. If you have a few meals that aren’t in your plan, that’s ok. Don’t count the whole day, week, holiday season as a wash. The next meal is a chance to get back on track