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There is no better time than right now to start your balanced lifestyle plan! First, plan on those parties and celebrations by eating clean (healthy non-processed fresh foods) days prior to and after the event. Allow yourself to sample and try things you want in moderation at parties; Make this your “cheat day”. On the other days, use your food choices as a metabolism booster. Eat five to six smaller meals each day instead of three large ones or skipping

With the change in the temperatures and the hours of daylight slowly dwindling away, you can tell the holiday season is on its way. With the season approaching, the festivities of extra celebrations with family and friends generally involve the consumption of extra food and drink. This means that those extra calories turn into extra weight being gained by the 1st of the New Year.

In fact, the average weight gain over the holiday season is between 5-10 POUNDS from Thanksgiving to the New Year.

meals. Breaking up your daily caloric intake into smaller increments not only helps curb binges and control your blood sugar levels, but this also helps your body not to store excess calories as unwanted fat. Every time you eat, your body uses a certain amount of calories just to digest your food. By eating smaller meals instead of larger ones, your metabolism has to rev up more often to process your food, so you burn off more fat.

BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001

Jennie’s Hard Work Pays Off

sessions of the workout, work towards two continuous rounds and then your ultimate goal of three completed circuits.

JUMP ROPE/SKIPPING: 2 minutes

JUMP SQUAT/MODIFIED SQUAT: 10-15 reps

STATIONARY RUN/POWER WALK:2 minutes

ONE LEGGED JUMP/HOP: 5-8 reps, alternating sides

J UMP ROPE/SKIPPING: 2 minutes

MOUNTAIN CLIMBER/MODIFIED: 5-10 reps per side, alternating sides

STATIONARY RUN/MODIFIED SQUAT: 10-15 reps

All you need is to plan, track and make a small amount of time for you. This small amount of time will mean big success in achieving your goals. Wishing you the happiest of holidays!

Yours in Health,

Deb Gray

Here’s an example of a sample menu plan:

BREAKFAST: Egg white omelet (3-4 egg whites) with ½ cup chopped veggies; ½ cup of fresh berries and coffee

SNACK #1: 1 apple and a handful of almonds

LUNCH: 3-4 oz broiled chicken breast on a whole wheat bun with veggies of tomato, lettuce and onion; sweet potato fries

SNACK #2: ½ cup of Greek yogurt mixed with ranch dip mix and 1 cup of sliced veggies (cucumber, peppers and broccoli)

SNACK #3: Protein shake blended with water, ice and 1 Tbsp of peanut butter

DINNER: Large spinach salad with feta cheese and drizzled with balsamic/olive oil dressing; 4 oz of grilled shrimp; ½ cup brown rice

Extra holiday activities, the more hectic than normal schedules and the weather can add up to major distractions from your fitness routine. Can you find 10 minutes in your day?

This power packed workout is all about blasting calories and burning fat when you are strapped for time. In one 10 minute circuit, you will burn around 100 calories, need minimal or no equipment and can be anywhere! All exercises can be modified for a beginner too (so no excuses). Just listen to your body and stop if you become overly fatigued or your muscles/joints start aching. Don’t jump as high, run as hard or skip too fast. Work at your level of fitness and after a few

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