4 day guilt-free thanksgiving plan
TRANSCRIPT
4Day GuiltFree Thanksgiving Plan
Did you know that Thanksgiving has been dubbed the “fattest” holiday. It's not a surprise that more running races are held on Thanksgiving than any other day of the year. In the past 5 years, there’s been a 770% increase of people who participated in races on turkey day. But with plenty of tempting indulgences throughout this holiday week, the good news is that you can enjoy your Thanksgiving meal while maintaining your waistline. With this guilt-free Thanksgiving plan, we'll guide you through a daily challenge so you don’t de-rail your healthy habits over the holiday. From running intervals to a breakfast recipe to a leftover turkey tip, you can blast up to 400 calories a day to fight a holiday bulge!
CrossFit Naples www.crossfitnaples.com [email protected]
DAY 1…30Min Run
Between holiday shopping and meal prepping, find time today to fit in this fun and challenging interval workout. With family in town have them join you. Two are always better than one. 5 minute Warm-Up Pace
3 minute Aerobic Interval – Push slightly more than your steady-state running pace
3 minute Recovery Interval – Catch your breath and get ready for the next
interval!
3 minute Aerobic Interval – You can do it!
3 minute Recovery Interval – Time to take a breather. Walk more slowly, but don’t
stop!
1 minute Anaerobic Interval – For one minute, run as fast as you possibly can! On
a scale from 1-10, you should be pushing yourself from a 7-9.
3 minute Recovery
1 minute Run-as fast as you can
3 minute Recovery
1 minute Run-as fast as you can
3 minute Recovery
5 minutes Cool Down-jog pace
Calories burned and saved today: 450
CrossFit Naples www.crossfitnaples.com [email protected]
DAY 2…Shake It Up Before Lunch!
Before lunch, shake up your day with a protein-packed smoothie. Protein shakes are a refreshing way to jumpstart your day, and a perfect on-the-go option, which will come in handy on this busy day. Sip on your shake while you’re doing prep work for your holiday meal. SFH PURE Whey Pumpkin Protein Shake
Ingredients
● 1 cup unsweetened vanilla almond milk
● 1/2 cup canned pumpkin
● 1/2 cup plain, fat free Greek yogurt
● 1 scoop SFH PURE Whey Vanilla Protein Powder
● 1/2 tsp. pumpkin pie spice
● Ice
Add all ingredients in the blender, except the ice, and blend until smooth. Add desired
amount of ice and blend again.
Tips
● If you would like to make this sweeter add a few drops of Stevia (0 calories) or 1-2
tsp. maple syrup (18 calories per tsp.).
Nutrition facts: 1 serving
● Calories: 358
CrossFit Naples www.crossfitnaples.com [email protected]
● Fat: 8g
● Carbohydrates: 28g
● Fiber: 11g
● Protein: 42g
Did you know?
● Almond milk is an excellent substitute for milk in smoothies because it has less
calories and is nutrient dense with energy production minerals copper,
manganese and riboflavin.
● Pumpkin is high in Vitamin A, beta-carotene and iron. Plus pumpkin has 3.5
grams of fiber per 1/2 cup
● Whey protein is derived from milk and provides a perfect mix and proportion of
amino acids that aid in fat loss, muscle recovery and growth.
● SFH Whey Protein Powder is made with non-de-natured whey protein derived
from free-range, all-natural, grass-fed cows. The protein powder is 82-84% pure
whey protein and contains no additives or preservatives.
CrossFit Naples www.crossfitnaples.com [email protected]
DAY 3…HIT the HIIT Workout
High Intensity Interval Training (HIIT) have been proven to help burn fat. Whether these workouts are done with cardio or resistance training the benefits are the same. If running’s not in the cards for you, boost your metabolism with this 15 minute Bodyweight Workout. Rx’d 5 Burpees 10 Jumping Squats 15 Hollow Rocks Perform as many rounds as possible in 15 minutes Modified 5 Knee Push ups 10 Air Squats 15 Situps Perform as many rounds as possible in 15 minutes You can also find a list of our body weight workouts on our website here.
CrossFit Naples www.crossfitnaples.com [email protected]
DAY 4...Clean it up Buttercup
After you wake up, and before you dive into those leftovers, begin your day with two tall glasses of water instead. Re-hydrating after you wake up keeps your metabolism at its peak. In fact, a study from The Journal of Clinical Endocrinology and Metabolism found that drinking two cups of water increases your metabolism by 30% after 30-40 minutes. Remember to keep drinking throughout the day! Intermittent Fasting (IF) for the better part of the morning is also a great idea to balance out those extra calories consumed from the day before. One study noted that adding IF into your diet has consistently shown to extend life and reduce disease.
...and always remember that
fitness is a lifestyle. One day will not ruin you!
CrossFit Naples www.crossfitnaples.com [email protected]