REDONDO BEACH BOOT CAMP

Try to focus on making it through the holidays sticking to this simple program. It will consist of 5 exercise tips and 5 nutrition tips. Since we will all be eating and celebrating with family and friends, we will need to counter that with some simple stratedgies. Many people will just roll-over and surrender taking little to no positive action. One of the national trends is that of many gain 5-10 pounds over the holidays. The may loose 3-8 pounds over the year but many Americans will get 2 pounds heavier each year due to failing to be wise over the holidays.

Holiday Exercise Tips
1. Do cardio(walk, run, or bike) 5 times a week for 30-60 min.

2. Do some form of resistance training( kettlebells, TRX, dumbbell circiut training).

3. Work your core 5 days a week for 5-10 min.

4. Do some form of flexibility training 3 times a week. No mindless stretching(what we may have learned in high school).

5.Practice diaphram breathing while weight lifting and use good form and posture.

Holiday Nutrition Tips
1. No skipping meals. Eat at least 3 balanced meals. Many people find that eating small meals 5-6, keeps you from being too hungry causing them to cheat and over-eat or make poor food choices. Eat at least every 5 hours.

2. Drink lots of water. No less than eight glasses.

3. Eat protein at each meal. Protein will help you loose fat.

4. Have 5 to 7 serving of fruit or vegetables a day.

5. Carry an apple and a bag of nuts(almonds or pistachios) for a perfect balanced snack so you don’t skip a meal if you have to work through lunch.