You don't have to deprive yourself this holiday season, I certainly do not, but I don't let myself go overboard either. I explain how this is possible further down. In the meantime, you need less than 15 minutes to try this super fun plyo workout. You won't believe how quickly you'll be able to get back to what you were doing...
This plyo, or jump training, workout is 3 rounds of:
20 - 180 jump switches
10 double leg butt kicks
10 star jumps
20 sumo squat hold heel lifts
10 jump tucks
If you have difficulty with jumping or need to decrease the intensity of these exercises, I've included modifications below so we can all do this together. Never be ashamed to modify if you need to. We all need to start somewhere. If it's challenging you, you're working exactly as hard as you should be. Gauge your own experience with exercises, not anyone else's. Push yourself, but listen to your body.
-If you can't stay low in the jump switches, keep your hips up higher; if you can't do the jump switches, quickly step through instead.
-If butt kicks are too challenging, you can jump lower and take breaks between each rep; or if you can't do butt kicks, do single leg butt kicks jogging in place with one foot on the floor at a time.
-If you can't do star jumps, you can do regular jumping jacks instead.
-If you can't stay low in the sumo squat you can come up to standing after 5 or 10 reps and take a short break. If the sumo squat is too much you could try doing the heel lifts in a regular hip-width squat.
-If you can't do jump tucks, do jump squats instead. And if you can't jump, do regular squats.
I completed this workout in just over 13 minutes. If you destroy my time please let me know. And let me know how you liked this workout and how you did.
The key to indulgence is moderation, but this is often misconstrued and twisted to mean different things to everyone. It doesn't mean eat every single treat that you see with reckless abandon as long as you're still exercising. Moderation is when you're still exercising and eating well throughout most of your day, so calorically you can afford to indulge in a few treats, like a couple cookies or pieces of candy, or a slice of pie or cake, but not all of the above. But if you do overdo it and have all of the above, drink plenty of water before, during, and after, and try not to do it again the next day. Doing this one time will not sabotage all your good work, and won't set you back any further if you've been struggling. It was one day, one time. Each day is a new beginning, and a new opportunity to do better and make an effort. Don't feel defeated and don't give up, temptations are everywhere this time of year, we all have to give in sometimes. Just don't restrict yourself so much that that is what causes you to overindulge.
Treat yourself daily in some small way so you don't feel deprived. Deprivation does no one any good ever, it actually loosens our willpower and resolve. It's important to treat yourself. You can also make your own healthier, less intensely sugary, salty, and fat-laden varieties of treats to further take care of yourself and feel better about indulging. This is my tried and true way of doing it, I have such a guilt complex; I have to have my treats, but they can't have cups and cups of sugar, too much oil, or white flour. I need to be in control of the ingredients so I know exactly what I'm eating, no surprises. I'm kind of a control freak, but I take my nutrition very seriously, and you should too!
You don't have to go crazy, I know we all want (and maybe even need) our treats this time of year, just watch your portions of said treats and you'll be in good shape. Chew slowly and really taste and enjoy them, don't gobble up 10 before your stomach can even realize what's happening. And please only eat them after eating a proper, satiating meal with protein and fat to fill you up first. Do not, I repeat, do not make a meal out of treats, that is sabotaging yourself, and will likely make you feel physically awful after; just bad all around, don't do it. The holidays do not have to be synonymous with overindulgence and weight gain, you can maintain your health and not have to compromise too many of the foods you love.
Personal Trainer and Wellness Coach.
Lover of tiny animals and objects. BS in Nutrition and Dietetics, studying for DTR. Plant-based.