Power of Movement


November Cardio Challenge


November 6, 2014




This is where the rubber meets the road, so to speak. I consider Halloween to be the kick-off event for the holiday season. It gets us started down the path of over-indulging which can undo all the hard work you’ve done in the past 10 months. Try to limit “treats” to those you consider special (they can’t ALL be special, right?); practice portion control at the holiday buffet table; limit alcohol intake by having some water or club soda in between drinks; and most of all, keep exercising. While you may feel deprived of the second helping of pumpkin pie, come January 2, 2015 and you still fit into your clothes, you will feel a whole lot better!

Continue with the program from October. If you hadn’t added on a 5th interval cycle, do so this month. (Click here for the October challenge.) How’s your strength training going? If you haven’t increased your weights or changed up your exercises, now is the time to do that. If you don’t have weights, making your movements s-l-o-w-e-r adds intensity when doing bodyweight exercises, i.e. lunges, walking lunges, push-ups, squats. If you are using weights but need more of a challenge without buying more equipment, again do them slower. Try counting to 5 with each movement (lifting and lowering). You will find that what was easy has now become quite hard after a few reps. Slowing down in the eccentric, or lowering (the movement going against gravity) part of the exercise is particularly effective in helping to trigger muscle growth.

There are still three weeks before Thanksgiving which gives you time to: get rid of the leftover Halloween candy (throw it out if need be); start practicing limiting sugary treats; incorporating more vegetables (Thanksgiving is great for these options); and getting that exercise program on track to carry you through the holiday season.

As always, I’m happy to answer any questions – just drop me a line!




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