Final 90 Days Challenge
Week 12
We’ve made it to the busiest, booziest week of the year! It’s not just the holidays that have us reaching for those sweets and treats, but with all the end of year stress, kids out of school, and family gatherings, we are really feeling the pinch.
SO, my advice to you:
Don’t worry about it.
Stay mindful.
Make one healthy choice before your indulgences.
Get active when you can and be proud of any small efforts you’re making.
Now is the time to not let it all fly out the window, but give yourself grace, loosen the control tops, and let yourself see how it feels to enjoy the chaos, eat the cookies, chug the wine, and skip the workouts to spend time with your family.
The workouts and more strict dieting will be there for you after the New Year. So see how you do finding the mindset and lifestyle that keeps you steady instead of slipping into the all or nothing mindset we’ve been trying to get away from.
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Summary of Week 12 objectives:
Nutrition: Nothing extra here! Do your best, make healthy meals and snacks when you can, and think about your portion sizes
Fitness Challenge: Do your best to get active when you can. I have an awesome cardio/strength workout below — it will get those calories burned if you want to get that in!
Wellness Challenge: Meditate, journal, say your power statements, take alone time (it’s not selfish!). Prioritize your sanity, focus on loving yourself, and ENJOY the last days of the year!
FITNESS:
This is a great way to get in cardio and strength in one go. Use a treadmill, walk/jog around the neighborhood, or sub in running in place, jumping jacks, and squat jumps for the cardio intervals. Easy, any time, any where!
Pace Key: moderate pace = a pace that allows you to converse relatively easily but a bit breathy. Mid-pace = a pace that feels fine but doesn’t allow you to speak more than a few words at a time without having to pause for breath. Push Pace = a pace that pushes you to be a bit uncomfortable. Probably not easy to talk, but you definitely could if you needed to!
5 min warm up
3 min moderate pace
2 min mid-pace
STOP - 1 min of alternating lunges
3 min moderate pace
2 min push pace
STOP - 1 min of push ups on ground or against a bench or wall.
3 min moderate pace
2 min mid-pace
STOP - 1 min of alternating side lunges
3 min mid-pace
2 min push pace
STOP - 1 min of Monkeys (Monkeys: Hold a sumo squat and place hands behind the head - lean to one side to try to touch that elbow to that knee. Come back to center and touch the other elbow to the other knee)
3 min mid-pace
2 min push pace
STOP - 1 min of dips (or mountain climbers if you don’t have somewhere for dips)
10 minutes mid-pace
5 min (Minimum!) stretching
So that’s 5 sets of 3min, 2min, 1 min circuits with a 5 minute warm up and cool down. Do less sets of the circuits if you don’t have as much time, or add as many minutes of mid-pace at the end as you want to make it longer!
WELLNESS:
Along with taking time to focus on your meditation and affirmations to keep you feeling like a rock-star, let’s try getting old school with our friends and family and playing some group games! They get you active and off your phones and keep you from having to listen to any political rants that make your blood pressure skyrocket ;)
Fun Games to Play with Groups:
Here are 10 fun ideas for games to play with things you have on hand - in small or big groups of all ages.
1. SHOUT IT!
Shout it! has 4 levels and 2 ways to play so everybody can have fun. Perfect for kids and grownups, 2-10+ players. There are 128 cards and you can print them double sided; Get them here!
2. PASS IT ON!
Super simple, yet pretty genius game where not so perfect drawing comes in handy. It’s like a broken telephone game, only this time is in drawing. Draw what you see then guess what you saw for hilarious and unpredictable outcomes. It’s miscommunication at its best! Perfect for terrible artists! Get the printable files and instructions here.
3. KNOCK IT OUT.
You will need: orange (or tennis ball or an apple) and nylons. Put the orange in the nylons and put it on your head. Challenge: try to knock over water bottles placed on the floor. Silly, but fun! So fun! Who wins? Whoever knocks off most bottles in 1 minute – WINS!
4. DEFYING GRAVITY.
You will need: balloons. Challenge: Bounce 2-3 balloons (depending on the age and abilities) at the same time with your hands without them falling on the floor. Who wins? Time it and see who can bounce balloons the longest.
5. CHOCOLATE FACE
You will need: chocolate bar. (you can also use candy or cookie) Challenge: Place it on the upper cheek and using your facial muscles get that piece of chocolate in your mouth. And eat it! Don’t use hands. Who wins? Whoever eats the chocolate fastest – wins the game!
6. TELL A JOKE
You will need: spoon and small ball. Challenge: Tell a joke while holding a spoon in your mouth with the ball in it. It wasn’t that hard to tell the joke while holding the spoon in your mouth. The hardest thing was to not to laugh after the joke together with everybody else.
7. YANK ME GAME
You will need: (For each player) 4 paper (or plastic) cups, 3 slips of paper, timer. Challenge: Stack cups on top of each other with paper slips in between each of them. Then, starting from top try to yank each paper without the cup falling and destroying your tower. The cup has to fall on another cup and then another cup and then another cup. Until there are no papers left. Players have to do this within one minute or if more than one playing – whoever does this FIRST – wins! It will take practice, fast motion, patience.
8. JUNK IN THE TRUNK
To prepare for this game, empty a tissue box, and use an Xacto knife to make two slits into the bottom of the box. Thread an adjustable belt or wide ribbon through the two slits to create a tissue-box-on-a-belt. Removing the thin plastic barrier from the tissue box opening will make game play easier (for younger children) or keep it intact for more challenging play.
To play the game, strap the tissue box onto the player’s back, and fill it with 6-8 ping pong balls (we used 6, but 8 would be appropriate for older children and adults). Shake, shimmy, jump, and dance around until all of the balls have fallen out of the tissue box. No using your hands and no laying down! This game is hysterical to watch in action!
9. BUILD A TOWER
Use fruit or veggies to build towers. Whoever builds highest structure in 1 minute WINS the game.
10. SUCK IT UP
You will need thick straws (thin ones work too), small sheets of paper. Using straw players will need to suck the paper sheets and transfer them from one pile to another. Whoever does this first WINS the game.
Healthy Recipes
Focus on the small things this week! Simple healthy snacks are a great way to stay on track so you can hit the parties feeling in control and ready to have some of your faves without a guilt hangover ;)
Sweet Potato Bagel Chips
Sweet tooth Subs
Bacon Eggers
Perfect for pre partying. Keeps you full so you don’t park it by the snack table! Or for a light lunch/snack before a huge holiday meal…