Burper

2 rounds for time.

15 burpees
35 V-ups
15 burpees
35 pushups
15 burpees
35 Aussie pullups
15 burpees 
35 squats
15 burpees
35 KB swings 25/35

Post time to comments.

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Love this time of year.  So much good stuff to eat. 

THIS is the week that can begin (for some of us) a wicked downward spiral in the healthy habits we've painstakingly constructed.  

It is frustrating because it takes so much work to make progress, while relatively little to unravel any headway we've gained. 

To diminish this effect, we have several suggestions that may help you navigate the demands of this season while keeping your healthy goals intact.

1 - Go for the protein first, then (after 25 min) go back for the high carb and fat stuff we all love so much (mashed potatoes & gravy, stuffing, pie and etc.).  You don't have to skip every holiday treat that you love.  You just have to cut back if you plan to stay on track.  Eating protein first will help to satiate your appetite and, perhaps, curb your wants for the other, not-so-good-for-you stuff.  Read this - Top 10 Foods Highest in Protein.

2.  Don't drink your calories.  At least not as many.  It pays to keep sugary drinks to a minimum this time of year.  A simple 12 oz soda (does anyone drink only 12 oz anymore?) adds, on average, 170 extra calories to your meal.  1c of eggnog = around 250.  It goes down fast and adds up faster, which has a way of unwinding healthy intentions.

3.  Keep with your workouts.  Bad nutrition and lack of exercise seem to go hand in hand.  Inevitably, when one goes to pot, so does the other.  To stay on track, don't break the habit.  These workouts are magic.  They can go a long way towards keeping your health on track.  Plus, it is a stressful time of year.  You need the endorphin release, which will improve your mood and make you feel more like eating right - later. 

4.  Do a weekly damage report.  Haha.  IOW, weigh and measure yourself weekly.  I knew a guy once who simply couldn't believe he'd gone up 25 lbs over the 2 months he'd taken off.  He goes, "I figured I went up a bit, like 10 lbs, but ... (lots of swears)." 

5.  Enjoy the season.  You work hard.  You take your health seriously.  Don't stress about it.  Adding stress on top of stress can have poor consequences.  Where you make mistakes, simply get back on track ASAP.  Trying to make-up missed workouts won't help you enjoy your season, or decrease stress.  Besides, it doesn't take much to undo little mistakes.  Simply getting back on track is many times more important and effective for your health. 

Same goes for your nutrition.  If you get off track today, get back on TOMORROW.  Might even consider doing a little calorie banking this season.  If you know you have a party tonight, cut back a little throughout today and tomorrow to make up for it, if you need to. 

What tricks do you use to stay on track through the holidays?  Please post to comments. 

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OHC - We are coming in to that final week and a half!  We are holding a meeting at 7:15 Tuesday the 19th.  Come see where you are (weigh and measure) and check in!

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111713 weekendpics.jpg

Peeps using their fitness (clockwise from L)

Dolce Montemayor - "At the last minute I entered in an indoor rowing (erg) race, going up against actual rowers. Although my division only had a handful of people, I placed 2nd! Thank you for your workouts, without them I wouldn't have even had the courage to do this race! I see many more in my future!

Kevin Whaley - Just getting on the bike at Ironman AZ!

Adelaide (5), Kohl (8), Zach (10) - Finish 2 hours of Holbrook Canyon.