To make things even more focused for you this week, here is a 10-day pre-Thanksgiving plan that you can use to get ready for the holiday.
Holidays are a time for food, fun, family, and friends. By following this plan, you can help to reduce your stress about indulging on Thanksgiving Day, because you will have set the stage to enjoy your holiday!
DAY 1 - Wednesday, November 18
Nutritional Challenge:
Eat a healthy snack 2-3 hours after each meal today. Some ideas are a small handful of nuts,
carrot sticks and hummus, a fruit-and-nut bar (i.e. Kind, Larabar), or yogurt
with fruit.
Physical Challenge:
Complete 5 rounds, taking breaks as needed, of:
- 20 Mountain Climbers (Each leg = 1 rep)
- 15 seconds Plank
- 10 Jump Squats
DAY 2 - Thursday, November 19
Nutritional Challenge:
Eat a vegetable salad and lean protein (i.e. grilled chicken, tuna,
beans) for one of your meals today.
Physical Challenge:
Do a 45-60 minute workout of your choice.
DAY 3 - Friday, November 20
Nutritional Challenge:
Eat a piece of fruit before each meal today.
Physical Challenge:
Triple your trips up and down the stairs (i.e. instead of going up once,
go up, down, and then up).
DAY 4 - Saturday, November 21
Nutritional Challenge:
Make your last meal today mostly lean protein and vegetables. Try not to go too heavy on the carbs before
bed.
Physical Challenge:
Do a 45-60 minute workout of your choice.
DAY 5 - Sunday, November 22
Nutritional Challenge:
Make a one-pot dinner that you can eat for the next few days for healthy
lunches or dinners. Some great ideas are vegetable stew, chicken soup, or
chili. Try using turkey or chicken instead of beef.
Physical Challenge:
Take a walk today. If you don't
like walking in the cold, do some shopping and walk at a brisk pace throughout
the store.
DAY 6 - Monday, November 23
Nutritional Challenge:
Prioritize eating a healthy breakfast this week. This week will probably be busy, and you need
your fuel!
Physical Challenge:
Do a 45-60 minute workout of your choice.
DAY 7 - Tuesday, November 24
Nutritional Challenge:
Replace two meals today with vegetable salads and lean protein (i.e.
grilled chicken, tuna, beans).
Physical Challenge:
Take three five-minute breaks today to take a walk, do some yoga sun
salutations, or throw in a set of pushups, squats, etc.
DAY 8 - Wednesday, November 25
Nutritional Challenge:
Eat super-healthy today. DO NOT
SKIP MEALS, but remember that tomorrow will be a day of indulgence.
Physical Challenge:
Perform 10 of everything, 9 of everything, 8, 7...until
you get down to 1 rep of everything:
- Lunges (left leg)
- Lunges (right leg)
- Pushups
DAY 9 - Thursday, November 26
Nutritional Challenge:
Have fun today. Enjoy the holiday
and eat your favorite foods.
Physical Challenge:
Take a walk while the turkey is resting before carving it. Not only will it deter you from carving early
and losing all the juices in the turkey, but it will get you moving at least
for a little while today. Invite your
family and share what you are thankful for while you walk.
DAY 10 - Friday, November 27
BACK ON TRACK!!!!
Nutritional Challenge:
Go right back to your healthy eating.
Toss the leftovers or send them home with relatives.
Physical Challenge:
Do a 45-60 minute workout of your choice. THIS IS SO IMPORTANT TO GET RIGHT BACK ON
TRACK!!! Even if it's just a walk around
the block. You can even get your family
involved!
