Monday, November 20, 2017

Turkey Day Tools & Workouts to Stay Motiv8ed!

What's up Motiv8ers!

Quick blog post here with a few tips and workouts to help you stay Motiv8ed over the break. Thanksgiving is a time of thanks and a time to enjoy family, but sometimes it can send you straight to Lazy Town. Motiv8 has you covered with a few simple tools to help you stay EPIC and awesome over the break.

First, your Motiv8 tip of the day...

Before the holiday hits I want you to make a plan for Thursday, Friday, Saturday, and Sunday. Try to put in at least two workouts: one Motiv8 style workout (which I've included below) and one good hour-long run, jog, or walk.

The best days to do these workouts are Friday and Sunday morning. Friday morning is a good day to work off those holiday calories and shake that lazy holiday feeling. Sunday is important because exercise boosts endorphins, making it great way to get you fired up to conquer your week!

This Friday morning, I will be coaching a free workout at Ramsey Park starting at 9am. This workout is called operation Thanksgiving Recovery. =) If you are in Austin, come join us, bring a friend or family member, and let's have a great time!

So before today is over, make a plan and get your loved ones on board as well. Help each other stay awesome over the holiday break.

My next tip is to help you make better decisions on Thanksgiving Day! 

As you know, whole plant based foods are always best with lean meats. But if you have to have that traditional thanksgiving meal along with those awesome desserts, try to use a few of the tips below so you don't fall into Lazy Town.  Check it out!

This Thanksgiving, go with the "Gobble," not the "Squawk"!

·         Squawk: Sweet potato casserole filled with butter and sugar
·         Gobble: Roasted, diced sweet potatoes with a little coconut oil, salt, and cinnamon

·         Squawk: Mashed potatoes fixed with milk and butter
·         Gobble: Mashed cauliflower seasoned with skim milk, chicken broth, garlic/garlic powder, and Parmesan cheese

·         Squawk: Store bought gravy high in fat and sodium
·         Gobble: Homemade gravy. Refrigerate the gravy to harden fat then skim the fat off. This will save a whopping 56 grams of fat per cup

·         Squawk: Dark turkey meat
·         Gobble: White meat and save calories and fat

·         Squawk: Appetizers high in carbs and fat such as crackers, cheese, and dips
·         Gobble: Fresh fruit and vegetable trays with hummus as a side

·         Squawk: Sodas, sweet tea, and excessive alcohol consumption
·         Gobble: Lots of water and if you do drink, wine has fewer calories and sugar than mixed drinks

·         Squawk: Skipping meals to “save calories”
·         Gobble: Eat a healthy breakfast to help avoid over-eating at the Thanksgiving table

·         Squawk: Traditional stuffing fixed with bread and sausage
·         Gobble: Stuffing made with wild or brown rice mixed with fresh chopped vegetables, sliced apples, and low sodium broth

·         Squawk: Green bean casserole fixed with cream soup and topped with fried onions
·         Gobble: Fresh green beans seasoned with herbs and topped with almonds

·         Squawk: Pecan pie made with corn syrup
·         Gobble: Pumpkin pie which has fewer calories, fat, and carbs

·         Squawk: Standing around the food while visiting increases the chances of mindless eating
·         Gobble: Go out for a brisk walk before dinner. The exercise will help decrease appetite and increase metabolism for burning off the Thanksgiving yummies

·         Squawk: Store bought sugary treats that are high in sugar, white flour, and processed
·         Gobble: Make your own holiday desserts. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Motiv8ers, take control of your holiday diet. Don't let it control you! Take care of your body!
 


Next, At Home Turkey Day Challenge Workouts...



The first challenge is a no-weight workout. This is a killer challenge and will have you burning those holiday calories in no time. Remember, when you finish a challenge, post on the Motiv8 Facebook page to help others to do the same.

Be an EPIC Turkey! 

Do a quick Warm-Up, then jump right in:

100 Jumping jacks

100 Squats
100 Bottom half squats
15 Burpees
30 Jump lunges
15 Burpees
30 Star jumpers
20 Push-ups
30 Pop squats
20 Push-ups
50 Plank saws
50 Full sit-ups
50 Mountain climbers
100 Bicycle crunches.
Butt Burners - 70 each leg
80 Calf raises

That's one crazy workout right there! If some of the reps are a bit much to do all at once, break up the exercises into smaller reps and do a few rounds until you hit the rep count listed.

 
 Seven Deadly Mini Monsters!!!!

I'll list the exercises first, then describe the workout. Here are the exercises:

10 Narrow to wide pushups (Do a wide pushup then walk your hands under your shoulders and do a narrow push-up. Then walk back to wide and do a wide push-up. Do 5 of each making 10.)
10 each arm Renegade rows or Lawnmowers
10 Squat to shoulder press
10 Step back lunges w/a bicep curl
10 Front raises
10 Overhead tricep extensions
10 Floppy burpees




Ok, here is the format for this workout:
 

Always start each round with 25 jumping jacks
and end each round with 15 jump squats

Round 1
25 jumping Jacks
10 Narrow to wide Push-ups
15 Jump Squats

Round 2 (add an exercise and do it before the old exercise)
25 jumping jacks
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 Jump squats

Round 3 (
add an exercise and do it before the old exercise)
25 jumping jacks
10 squat to shoulder Press
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats

Keep adding exercises until you finish

Round 7 (
add an exercise and do it before the old exercise)
25 jumping jacks
10 floppy burpees
10 overhead tricep extensions
10 front raises
10 step back lunges w/ a bicep curl
10 squat to shoulder Press
10 Renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats



Your Quick Ab Burner =)

Here we go:

15 half sit-ups
25 secs of leg raise to butt raise
25 sec cross crunches left

then

15 half sit-ups
25 secs of leg raise to butt raise
25 secs cross crunches right

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches left

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches right

lastly

50 Russian twists


That is all!
 
Crew, if you have any questions don't hesitate to reach out to your Coach or text me at 512 806 4615.


Finally, many folks ask me about my favorite meal for Thanksgiving since I'm vegan. This is an easy answer =)

Sweet Potato Black Bean Chili!


Check it out below and if you try it, let me know how you liked it.  This is a staple for me for sure. =)
 

Sweet Potato Black Bean Chili! 

Alright crew, those are your tips for the holiday break.

Motiv8ers, thank you for all of your support and letting Motiv8 help you with your fitness. If you keep up your hard work, we will be there to support you every step of the way.

Have one amazing holiday break! We will be back in a couple of days to bug you about getting in those workouts.  =)

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

2 comments:

  1. This is Awesome stuff 👏👏👏👏
    Giving it a shot and doing what my body will allow for now.

    ReplyDelete
    Replies
    1. Thank you Pauline for checking it out. Let me know if you have any questions.

      Delete