Holiday Calorie Control Tip #1

I know you know this.

You know you know this.

Fail to plan, plan to fail.

You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast. have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don't want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don't plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it.

And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Yours in health,
Dee

PS - As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://cgf.getprograde.com/specials.html Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

Visit www.championshipgolffitness.com for more info.

Here's your Turkey day fat burning workout!

Turkey Day Workout!

Warm up and stretch till you feel prepared to workout. (If you don’t usually exercise regularly, please be careful and smart about your participation in this program, and only do this if you have your doctor’s permission!)

Now perform 2-4 sets of the following workout (2 for the beginner, 3 for intermediate, and 4 for advanced), with no rest in between each exercise until the end, when you will rest for 2 minutes and start over at the beginning.

All exercises should be performed at 10-15 reps depending on your ability and capacity…please be smart! If anything is painful, stop immediately!

Here we go!
In a station or circuit format…

1. Squats holding a dumb bell- right under the Adam’s apple- keep the chest up, belly button in while bending at the hips and ankles and your knees going forward.

2. Pushups- floor or on a bench- keep your trunk perfectly still and flat…don’t let your body sag!

3. Exercise ball hamstring curls- Lay on your back on the floor, put your feet on the ball, lift your butt to the ceiling, and while maintaining a straight body, pull your heels to your butt, then back to straight again- repeat

4. Bent over dumb bell rows- bend forward at the hips with the dumb bells hanging freely, using your butt and abs to hold you in this position- now pull the dumb bells up so they almost touch your ribcage by pulling your shoulder blades together.

5. Side lunge (or back lunge if you can’t do a side lunge)- with your chest up and upper body stationary, step sideways so the inside leg to where you started goes straight and the outside knee bends as your butt goes back…think of a squat position, butt with one leg out to the side and a almost straight knee.

6. Exercise ball dumb bell presses for chest (or use bench if you can’t balance on a ball)- lay back on the ball so your shoulders and head lay flat to the ceiling with your hips parallel to the floor- start with the dumb bells in your hands and your upper arms resting on the ball, abs braced and glues tight- push the weights toward the ceiling till they almost come together, return to start and repeat

7. Front and side raises for shoulders- with good standing posture (knees soft, chest up, abs braced) lift one dumb bell to the front and one dumb bell to the side so that the two make a 90 degree angle, then lower them and switch, the other to the front and the other to the side- keep repeating

8. Bicep curls- any kind

9. Tricep kickbacks- bend forward and keep upper arms parallel with the body angle you are standing at, then, by hinging at the elbow, straighten your arms so your entire arm is now straight, then hinge at the elbow again and repeat

10. Forward ball rolls- kneel on the floor with your forearms on an exercise ball, with a flat spine, abs braced, slowly roll arms out in front of you while your hips move as if your elbows and hip bones have a string attached to them. If this was true, when you moved your elbows forward, it would pull your hips forward as well. Now do the opposite to get back to start position, which is pull the hips back first which would pull the elbows back as well, repeat.

Now rest 2 minutes and repeat 1-2 more times!

For those of you who do this…do me a favor and make a comment of how you did!

God Bless and have a great Thanksgiving!

Visit www.championshipgolffitness.com for more info.

Your Pre-Thanksgiving workout

Today's is the ay before a great day! THE day of the year to be most Thankful for the things that God blesses all of us with...mostly our freedom and liberty!

Your workout for today is simple...interval cardio!

Here it is:
Start with a 5 min warm up on your favorite cardio machine (I like the bike or the Guantlet), getting your heart rate to 120 beats per minute (BPM).

Here are the rules of interval work...
1. increase your tension and speed on a bike, and increase your speed (steps per minute) on a guantlet for the recommended work loads listed below
2. try to double your speed and tension during the interval,
3. during recovery, lower the tension and speed to very slow so you can recover quickly
4. I listed the word "hard" below to describe #1 above and what it should feel like to work.

Once you are warm, let's start!
- 20 seconds hard, then recover to 120 BPM
then,
- 30 seconds hard, then recover to 120 BPM
then,
- 60 seconds hard, then recover to 120 BPM
then,
- 30 seconds hard, then recover to 120 BPM
then,
- 15 seconds hard, then recover to 120 BPM
then,
- 60 seconds hard, then recover to 120 BPM
then,
- 20 seconds hard, then recover to 120 BPM
then,
- 60 seconds hard, then recover to 120 BPM
then,
- 20 seconds hard, then recover to 120 BPM
then,
- 60 seconds hard,
then,
- Cool down 5 minute or until your heart rate is below 120 BPM

This entire workout will take at least 24 minutes and longer due to your ability to recover to 120 BPM between each interval.

Go get it!

Visit www.championshipgolffitness.com for more info.

Tis' the Season To Get Fatter?

Yup!

Can you believe Thanksgiving and the holidays are already here? Sheesh! Time flies!

So...are you?

Are you going to be 10 pounds heavier come 2010?

Well, each day this week, I will provide you with some tips to help you NOT hop on the train to "fatterville!"

Today, Monday the 23rd, it's all about the mindset by commiting to yourself.

I want you to start preparing for Thursday in your mind. Wherever you are going, whomever you are seeing, whatever you are eating, I want you to visualize yourself being successful with the choices you WANT to make.

So what choices do you WANT to make on Thanksgiving day?

Really...get out a sheet of paper and write down what you WANT to do, not what you don't want to, I call it your "personal covenant with yourself!"

For me, this is what I WANT to (and WILL do) on Thanksgiving..."my personal covenant"...

1. I will drink plenty of water all day long, especially during Hors D'oeurves
2. I am either not going to drink alcohol, or only have one glass of wine with dinner.
3. I am going to eat till being satisfied, not full
4. I will not succomb to "peer/family pressure" to "eat up"
5. I WILL START MY DAY WITH A WORKOUT!

There.

That is my "personal covenant" to myself, and NOTHING will get me to waiver from it!

How about you?

What's yours?

If you want support, make a comment and post yours up and I/we will be sure to help you "stay on track," and to stay off the train to "fatterville!"

See you tommorrow!

www.championshipgolffitness.com