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The Club, Issue #021
November 15, 2021

Newsletter Issue #21 - November 2021

Are you doing Planksgiving?? How's it going? I hope you have a safe, healthy, and relaxing Thanksgiving holiday.

In this newsletter, you'll find...

📍Maintain Your Fitness Through the Holidays

📍HIIT Cardio Workout You Can Do Anywhere

📍How to Add Protein to Your Smoothies Without Powder or Dairy

📍Leftover Cranberry Sauce - What Can You Do With It?

Maintain Your Fitness Through the Holidays

You Can Do It!

Don't let everything you've worked toward all year get derailed by the crazy holiday season! The period of time between Halloween and New Year's is often referred to as Weight Gain Season but in reality, most people don't gain as much weight as they think they do. According to a New England Journal of Medicine study from 2016, the average American gains only about a pound during this time. The bigger problem is that most people's regular fitness routines get completely out of whack during the holidays and then they struggle for months afterward to get back on track which could lead to more weight gain and other health issues. Here are some tips to keep your holiday fitness routine merry and bright!

1. Just maintain. Don't try to set new goals. Now isn't the time to make new fitness goals. Save that for after New Year's. Work on maintaining a routine even if you're doing a little less than usual. If you attend a fitness class three times a week normally, and during the holidays can only get to it once a week, that's ok. You're still maintaining a version of your usual routine and it will be that much easier to get back to your regularly scheduled programming later!

2. Schedule your workouts just like always. As mentioned above, you might have to cut back on the amount you do because you're especially busy right now, but schedule what you can, just like you always do. Once a week, take a look at your calendar and fill in all the dinner parties, holiday gatherings, gift exchanges, errands and other tasks you have, then schedule what exercise you can around all of that.

3. Something is better than nothing. If you only have 15 minutes before you have to get ready for the company you have coming over, run up and down the stairs a few times or do some jumping jacks and burpees in the living room. Even a little bit of vigorous movement will relieve stress and help you feel more relaxed so you can enjoy your holiday events.

4. Plan ahead for travel. If you're traveling for the holidays and want to get some exercise in while you're away, plan for it. Make sure you take exercise clothing and shoes with you. Scout ahead and find out if there's a gym in your hotel or near where you're staying. Or maybe there are parks or trails you can use. Check with local family or friends that can point you in the right direction. And maybe even join you for a workout!

Most importantly, relax and enjoy the holiday season. Don't stress too much about your exercise routine. Just do enough to help you feel good but not make you crazy.

HIIT Cardio

Do this workout anywhere. No equipment needed.

Where Do You Get Your Protein?

Add protein to smoothies without dairy or protein powders

Fruit and veggie smoothies are very popular and for good reason. You can get a lot of healthy nutrition in a portable and easy to consume form. And making your own smoothies at home is easy and cheap. If you don't or can't consume diary and you don't want to spend half your paycheck on expensive protein powders, there are plenty of other ingredients you can add so your smoothies will provide a protein hit.

1. Nut milks. This is an easy one because you can use almond, cashew or help milk just as you would dairy milk.

2. Chia seeds. Ground or whole, chia seeds are inexpensive and a little go a long way. Just 1-2 tablespoons in your smoothie provides texture, volume and protein.

3. Beans. Yep, you can put beans in your fruit smoothies. Cannelini beans, chick peas or other mild white beans provide creaminess and protein without overwhelming the smoothie with a bean taste. Start with just a 1/4 cup to see how you like it before adding more.

4. Tofu. Silken or soft tofu blends well in smoothies and creates a creamy texture while adding beneficial soy protein.

5. Nuts and nut butters. Nuts can be added to smoothies if you have a good, high-speed blender or don't mind crunchy bits in your smoothie. Otherwise, I'd stick with nut butters. A spoonful of almond or peanut butter adds richness and a nice punch of protein.

Leftover Cranberry Sauce?

What Can You Do With It?

My daughter and I both love cranberry sauce so leftovers aren't really a thing for us. I usually make extra! We eat it just plain in a bowl but if you need some new ideas to use it up or just want to try something different, here are a few ideas that you can find numerous recipes for online.

Bake it into muffins or bread.

Bake into bars with an oatmeal crumble topping.

Blend it into smoothies or use it as a topping on smoothie bowls.

Drop a spoonful on a bowl of oatmeal.

Let me know your favorite way to eat Thanksgiving leftovers!

🔆 Are you looking for more customized help to reach your fitness goals and New Year's resolutions? Click this link to learn more about my online fitness coaching services and enroll in a monthly plan.

Fitness Coaching
Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books

Talk to me!

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