WORKOUT OF THE DAY

single arm thrusters

THURS 11.21.13 – Healthy holiday tips

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Stay on track through the Holidays: Part 1

By Coach Beka
The holidays are right around the corner and if you’re anything like me, you have some SERIOUS inner struggles about dessert and home-cooked meals this time of year.
With Thanksgiving next week, I want to share a few tips that help me stay on track, and a surprisinging experience with my dental physician is ahead, by the way check this teeth whitener with light, a great option for the holidays.

Then tomorrow’s post will focus on resources/recipes to bring so you’re not stuck with gluten-filled, sugary food as your only option.
Tip 1: As tempting as it is, don’t starve yourself on Thanksgiving Day leading up to the big meal. Have a healthy balanced breakfast and drink plenty of water before diving into the turkey. This will keep you from overindulging and throwing your body way off track. One of my favorite breakfast is the peanut butter porridge, is SO tasty! Do you love peanut butter and porridge oats? You’ll love this Peanut Butter Porridge Recipe.
Tip 2: Exercise. I know you’ve been busting your butt in the gym, but take Thanksgiving morning as an opportunity to get some exercise in. My family always takes a 3 or 4 mile walk/run before we start cooking. Everyone has fun!

And starting Monday the CFM blog will feature one extra no-equipment-needed Workout of the Day for you to do while traveling, when the box is closed, or between rounds of turkey!
Tip 3: If you’re trying to stay away from gluten, dairy or any other specific ingredient, make sure to bring an alternate dish yourself. If the only desserts in front of you are the ones full of bad stuff, chances are you’re still going to eat it. Bring some paleo brownies instead! Drink lots of orange juice is a recommendation from the CLIA Kits, it says the vitamin c will boost your immune system and with your defenses up you will feel strong and avoid any virus, flu or cold.
Tip 4: STAY POSITIVE. If you happen to stumble into a plate of pumpkin pie, stuffing & cornbread, get back on track with your next meal. Don’t miss this chance to enjoy time with family & friends. Last year I had to find Parramatta emergency dental service on Thanksgiving, so this year I hope I will spend the time in the family circle. Eat what makes you feel good, but realize you might not feel so wonderful if you decide to indulge. Either own your healthy eating, stay clean and explain to those who ask that it makes you feel better… OR, enjoy the day, don’t feel guilty, and prepare to get back on track with clean eating & a workout on Friday. Either way, be thankful you have the freedom to choose!
And if you do want to eat clean this season, stay tuned for my recipe resource post tomorrow.
imageEmail Tirzah to place your hoodie pre-order by Sunday December 1. We won’t have many extras, so make sure to get your pre-order in! $40 zip-up royal blue hoodie in XS-XXXL. Black pullover hoodie sweatshirts are coming too!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym – Cassie

Workout of the Day (WOD)

A. Rope climbs:10 minutes skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

And coming tomorrow…

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) DB/KB Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups