Xmas Workout Obstacle: 12 Days of Vacation Workouts

Is it just us or does it feel like Halloween was just yesterday? And yet here we are, already in the throes of the winter holidays. If you’re anything like us, you absolutely love the holidays. But what you don’t love is the impact they can have on the healthy habits you work so hard to stick to. Our Christmas Workout Challenge can help you stay in shape and maintain your healthy habits throughout the season.

Doesn’t it feel like, despite your best efforts, your clean diet flies out the window the second talk turns to the holidays? Food-packed festivities mean your healthy eating regimen can take quite a hit. And while there are plenty of tried and true strategies for minimizing the diet damage—bringing your own healthy dishes, loading up on water and focusing on family and fun instead of food—the reality is, all of the celebrations can take a toll.

That’s why it’s especially important to keep up with your exercise routine this time of year. While the uptick in social events and errands (we’re looking at you, present-shopping procrastinators!) mean that you’ll probably have less time to squeeze in super long sweat sessions, there’s good news: You don’t need to spend hours in the gym to reap the benefits of exercise this holiday season. Getting moving, even just a few minutes each day, can be all it takes to preserve the fitness you’ve been working so hard to build. It can also help neutralize some of the indulgences that top your holiday table.

While the holidays may not be the time to expect quick weight loss, they don’t have to undo all of your hard-earned progress. If you are smart about your indulgences, follow your Nutrisystem meal plan and stick to a holiday workout routine, you can maintain your weight loss throughout the season.

That’s why we put together this Christmas Workout Challenge. With this holiday workout plan, you’ll alternate between cardio moves designed to get your blood pumping and slower, more static moves designed to stretch you out and promote strength and balance. By the time the big holiday rolls around, you’ll feel fit and fabulous!

Please note: Always consult with your doctor before trying any new workout plan.

Your 12 Days of Christmas Workout Challenge:

December 14th Workout of the Day: Mountain Climbers >

On the first day of Christmas, we’re kicking things off with a simple, full body workout move: mountain climbers. This holiday workout move requires no equipment, which means you can do it anywhere, even if you’re away for the holidays. Simply find a flat surface and give it a go. Watch your form to prevent injury and start with just a few reps, then work your way up to more.

December 15th Workout of the Day: Side Plank >

If yesterday’s workout of the day left you breathless, you’ll be happy to switch gears to this move. The side plank requires slow, deliberate movement and long pauses. But don’t underestimate the impact of the plank. It’s a great workout for your abs—specifically, your obliques. Hold it long enough and you’ll feel your muscles really tremble, which means it’s working! As with all the holiday workouts on our list, start slow with just a few reps and holding for just a few seconds. Work your way up to more reps and try holding the position longer each time. Need an incentive to hold your plank? Challenge a loved one to do this move with you and see who can hold it the longest!

December 16th Workout of the Day: Chair Pose >

All of the holiday shopping and decoration hanging can really do a number on your back. This move will help you strengthen your lower back while also toning your legs (get ready to feel those quads trembling!) and improving your balance. It can be done any time and is completely equipment-free, which means holiday travel won’t get in the way of squeezing in this Christmas workout.

December 17th Workout of the Day: Cobra >

If strengthening and stretching your shoulders, chest and abs while reducing stiffness in your back is on your holiday wish list this year, this move was made for you. This move is easy to do and an extremely effective way to stretch out multiple muscles; a great follow-up to yesterday’s Christmas workout.

December 18th Workout of the Day: Jumping Jacks >

A classic move you probably remember from your elementary school gym class days, jumping jacks are a great aerobic workout that’s sure to get your heart pumping and your blood flowing. If you’re new to this move, start slow and consider beginning with just the arm or leg motions until you’re comfortable doing both. Please note that this is a high impact exercise. If you have joint pain, you may want to consider substituting this Christmas workout with one of our other holiday moves on the list.

December 19th Workout of the Day: Downward Dog >

After yesterday’s Christmas workout move, you’re due for a nice, slow stretch. The downward dog is the perfect answer to sore muscles. Stretching and strengthening your muscles while improving your balance, this holiday workout move also targets your upper and lower body. You’ll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet.

December 20th Workout of the Day: Lunge >

Who knew a simple step forward and back could give way to gorgeous gams? But it’s true: Nothing targets the legs quite like a lunge. It’s very important that you maintain good form while doing this holiday workout move, as poor form can result in injuries. When you step forward, make sure your knee does not extend beyond your toes.

December 21st Workout of the Day: Warrior II Pose >

If you’re feeling a little sore after yesterday’s Christmas workout move, congrats! That means you put those muscles to work. Reward yourself today with the Warrior II pose, a powerful stretch for the legs, groins and chest. Bonus: Warrior II also helps relieve backaches and strengthen the muscles in the thighs and buttocks.

December 22nd Workout of the Day: Push-ups >

If you want great arms, push-ups are your solution. But this holiday workout of the day is good for more than that; push-ups also work your chest and abs. Intimidated by this challenging move? The great thing about push-ups is that if they prove too difficult, you can modify them.

December 23rd Workout of the Day: Cat & Cow Pose >

If you’re still on cloud nine after mastering yesterday’s Christmas workout move, good! You should be proud. Reward yourself today with the Cat and Cow poses; two moves that warm your body and bring flexibility to the spine. Both are great stretches for the back torso and neck. They also open the chest, encouraging your breath to become slow and deep. Coordinating this movement with your breathing can relieve stress and calm the mind—something we all need this time of year!

December 24th Workout of the Day: Plank >

OK, holiday workout warriors; it’s time to give yourself a serious pat on the back. You’ve been working hard to stick to your holiday workouts and by now, we bet it’s starting to show. Let’s keep the momentum going with this super effective move that engages your entire body. Hold the pose as long as you feel comfortable, then try again a few times throughout the day to see if you can increase your hold time with each attempt.

December 25th Workout of the Day: Butterfly Pose >

Congratulations! You’ve made it to the last day of our Christmas Workout Challenge. A simple and effective stretch that’s great for improving flexibility in your inner thighs, knees and spine, the butterfly pose is the perfect Christmas workout move to start your day. Engage in this relaxing and stress-reducing move first thing in the morning (before the happy chaos ensues) for a beautiful start to a beautiful holiday!

The post Christmas Workout Challenge: 12 Days of Holiday Workouts appeared first on The Leaf.

Frequently Asked Questions

African Mango Extract: Should You Use It?

Mangoes have many benefits. Mangoes are rich in vitamin B, fiber, potassium, iron and magnesium. They also contain antioxidants that protect against cancer-causing radicals. These health benefits make them an excellent choice to improve your overall health.

There is another great thing about mangoes: they taste amazing! This makes them easy to incorporate into any meal.

Fresh mango slices could be added to yogurt, smoothies and oatmeal. Frozen mango cubes can be used as toppings on ice cream desserts. Also, dry mango powder is an option for baking cookies.

If you are looking for great health benefits, but without compromising on flavor, try adding mango extract into your favorite recipes.

Mango extract is actually made from mango seeds, which many people don’t know. It has all the nutrients of whole mangos, but not the sweetness of regular mango.

Does natural appetite suppressants work?

Eating less food is the best way to naturally lose weight. This would mean consuming less calories and avoiding foods that are high in fat and/or sugar.

Regular exercise is the best way to quickly lose weight. You will burn calories from the many delicious meals you eat each day.

If you feel like you just aren’t losing weight despite following these tips then maybe you should consider trying one of our natural appetite suppressant products.

They contain powerful ingredients such as bitter melon, green tea, ginger, ginseng, and more. All of these ingredients have been clinically proven effective in reducing hunger pangs.

What is African Mango Extract?

It has high levels vitamin C, which improves immunity. This makes it ideal for people who are prone to colds and flu.

Antioxidants in African mango extract can also help lower free radicals in your body. This reduces the risk of heart disease and cancer.

Vitamins A and B6 in African mango are also good for hair growth and healthy skin.

African Mango active ingredients provide an effective supplement that will keep you looking young and feeling great!

How can I lose weight naturally?

It is important to eat healthy food as often and as often as you can. When you do have unhealthy snacks, make sure they are low-calorie. Avoid eating too many processed foods. Instead, choose whole grains such oatmeal, barley or brown rice for breakfast. Sugary drinks are high calories and high sugar. You can lose weight by limiting the amount of soda pop and juice you drink. Try to drink at least eight glasses of water each day.

Another tip: Get up earlier. Research has shown that people who rise earlier in the morning tend to consume less calories throughout the day. It’s a good idea to set an alarm so you don’t fall asleep during the day.

Finally, exercise is also very important. Aerobic exercises such as running or biking, swimming or tennis are all excellent options. Aerobic exercise burns fat more quickly than strength training. You should incorporate aerobic activity into your daily routine.

Are there natural alternatives to prescription drugs such as Phentermine that suppress appetite?

Green tea extract is the best option for anyone looking to lose weight without having to take prescription diet pills. Green tea has epigallocatechin glyate (EGCG), which stimulates metabolism. This helps you burn fat by stimulating thermogenesis.

Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.

However, you should know that green tea does nothing to cause weight loss. Green tea simply improves your body’s ability to burn calories.

Green tea can help you lose weight, but only if you follow a controlled diet.

L-Carnitine is another option. This amino acid promotes muscle development and energy levels. You will need to eat regular meals because this amino acid doesn’t curb appetite.

Are there side effects from African Mango Extract usage?

There are no known side effects associated with taking African mango extract. However, it is essential to note that some individuals may experience stomach upset or diarrhea when using this product. This should be reported immediately to your physician.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)

External Links

ncbi.nlm.nih.gov

• IGOB131 is a novel, seed extract of West African plant Irvingia gabonensis. It significantly reduces bodyweight and improves metabolic factors in overweight people. This was in a randomized double-blind placebo-controlled study – PMC
  
• A case report of renal failure that was linked to African mango consumption.
  

webmd.com

• African Mango: What is Irvingia Gabonesis?
  
• Goji Berries: Side Effects and Health Benefits
  

ods.od.nih.gov

• Office of Dietary Supplements – Ephedra
  
• Health Professional Fact Sheet: Dietary supplement for weight loss
  

healthline.com

• Glucomannan – Is It a Good Weight Loss Supplement
  

How To

How to naturally lose weight

Dieting is the best method to lose weight. If you feel that you have no other options, it can be difficult to diet. There are many natural ways to lose weight without having to die. Exercise is one such method. This method is easy to follow because it only requires us to actively move our bodies. When we exercise, our metabolism speeds up and burns calories more quickly than normal. A few foods also help us lose weight quickly and effectively. Eat green tea and honey as well as cucumber, tomatoes, apples, broccoli, honey, and others.

You can lose weight naturally by using natural remedies. Before you read this article, be sure to know your best options. You may find any of the methods listed here suitable if you carefully read them.

1. Green Tea Daily: It can reduce belly fat and protect against heart disease and cancer. Green tea contains antioxidants that increase metabolism and boost energy levels. Research suggests that two cups of green coffee daily can help you lose as much as 10 pounds.
2. Cucumbers: They have water and fiber. This makes them light yet filling. Cucumber consumption regularly lowers cholesterol levels and helps prevent obesity. Nutrition Journal published a study that found people who ate 1/4 cup of cucumber per day lost twice as much weight than those who didn’t.
3. Broccoli should be part of your daily diet. This compound, called sulforaphane can reduce inflammation and help prevent cancer. Broccoli also contains potassium, folate, and vitamin K, making it a great source of nutrients. The average American eats less than two servings of broccoli a week, so adding broccoli into your diet can add up.
4. Honey can be added to your food – Honey can have many health benefits. In a study published by Diabetes Care, it was found that those who added honey in their meals had lower blood sugar levels. Another study demonstrated that small amounts added to meals and honey helped reduce appetite, and also reduced total calories.
5. Mix Citrus Fruits into your Diet Antioxidants fight cell damage caused by harmful substances called free radicals. Free radicals can cause skin aging, hair loss and arthritis. Free radicals can prematurely age our cells. Research shows that citrus fruits such as grapefruit and oranges can slow down the rate at which our bodies age.