Hey all, happy Monday!
There are officially 10 days until Thanksgiving here in the US, as well as the official beginning to the most food laden, gluttonous time of the year.
The time period between Thanksgiving and New Year’s (or do you start on Halloween – or a month before Halloween when you buy your first bag of candy?) has the potential to pack on 10 or more pounds of pure fat if you let it.
Well, my advice to you this year is a simple one – don’t let this holiday season get the best of you.
Novel idea, I know.
Many people have weight loss as one of their top New Year’s resolutions. In fact, the first handful of pounds they vow to lose came from the prior 8 weeks alone! How about this year when you try to lose weight beginning Jan 1 you don’t have to start with the holiday weight you gained?
Sounds good, doesn’t it?
The truth is, you can fully enjoy everything the holiday season has to offer and more if you simply do a few things differently. More on that in a future post.
Today though, I want to initiate the first of many Fitness Challenges Of The Week. These fitness challenges will be one way for you to help mitigate weight gain this holiday season. They will be fun, challenging, and hopefully leave you feeling empowered and strong.
Pay attention for the Fitness Challenge Of The Week each Monday through the New Year, and if you like them maybe we can keep them going!
So, here is this weeks Fitness Challenge:
Perform 100 bodyweight squats.
That’s 25 squats 4x this week, 20 squats 5x this week, 50 squats 2x this week, or if you’re in really good shape you can do it like I do and try 100 all in one day. But make sure you pick an appropriate starting point for your fitness level. If you haven’t been active for awhile you may want to start with 20 squats per session (10 x 2). As you move through the week you may find that you are able to handle more during each session.
The proper way to to do a bodyweight squat:
- Stand straight with your feet shoulder width apart, arms at your sides, and toes pointing forward.
- Bend your knees, flatten your back, and push your hips back keeping your weight on your heels.
- Squat down until your thighs are at least parallel – squat all the way down if you can. Your arms will come up straight out in front of you.
- Drive through your heels and stand back up.
Do 100 bodyweight squats this week (in addition to your current exercise regime) as part of the Fitness Challenge of the week and you will be well on your way to preventing the holiday bulge this year!
Susan Campbell, MS, CSCS