November 18-24, 2018






Be Mindful

Happy Thanksgiving week. We are so thankful that you are part of our online fitness family!  We hope you have a wonderful Thanksgiving with your family and friends. This week is really about being mindful and trying to still make some health conscious decisions surrounding the holiday. It is ok to cheat a little in moderation, but remember Thanksgiving is only 1 day not a four day, unhealthy weekend.


1. 12K Steps. Thanksgiving week can historically be a high Calorie consumption week making our step goal even more important this week. Keep your activity high this week to help combat some less than optimal food choices. We created some doozy workouts for you this week and hope you will drag the family with you for some increased activity this week. As an extra bonus this week, try our turkey trot run workout below.
  • Warm-up 5-10mins easy jog
  • Main Set: Descending speed intervals (Repeat x2-3)
    • 3min fast (10k pace)
    • 2min easy jog recovery
    • 2min faster (5k pace)
    • 2min easy jog recovery
    • 1min fastest (1mile pace)
    • 2min easy jog recovery
  • Cool down 5mins
2. Thanksgiving conscious. More than any single specific goal this week, we want you to be conscious about making positive health choices this week. Holidays are a lot of fun, but can also be stressful and lend themselves to less exercise and worse food choices. Take a look at our healthy Thanksgiving week tips below and try to implement as many as you can this week.
  1. Get a few extra workouts in this week to help keep your Calorie burn high and also help to combat some of the stressors of a holiday week.
  2. Try to center your time with family around an activity and not around food (i.e. going for a walk, hiking, or riding bikes).
  3. Join the kids not the adults. If you watch kids on holidays, they are typically running around everywhere. Spend some extra time playing with the kids this holiday and find yourself a bit more active.
  4. Make sure to get sleep. Poor sleep and stress thinking about the holiday and running around trying to get everything done can leave you burnt out and tired. Low sleep makes you less likely to exercise and more likely to make bad food choices.
  5. Try some healthier dishes in place of the traditional Thanksgiving options. Thanksgiving, at its core, can be a healthy meal (turkey and a lot of veggies). Check out our recipe finds below for a few ideas.
  6. Skip the appetizers. Appetizers can set your Thanksgiving out for destruction if you indulge too much. Save your appetite for the meal and stay away from the appetizer table. If you are hosting, try more fruit and veggie options for appetizers, or only put them out for 30-60minutes.
  7. Moderation is the key. It is ok to have some pumpkin pie or some of the other less healthy food, but make sure to only have a couple bites. Don’t eat the whole pie. Try to use smaller plates to make your food bigger in appearance on the plate. Similarly, try to be able to see more of the plate than your food when you are done dishing up.  Avoid the tendency to pile food on top of food. Allow your self a moderate size serving rather than a heaping plate.
  8. Put away your food after everyone is served.  Don’t leave the food sitting around all night where you are prone to going back to seconds and thirds.
  9. Avoid high Calorie drinks and alcohol. 1 drink is fine, but Calories from beverages add up quick. If it is alcohol, this can also leads to poor food choices.
  10. THANKSGIVING IS ONLY 1 DAY. Remember that a 1 day holiday should not lead to a 4-day weekend of bad food choices. This is where people often get in trouble is that Thanksgiving blurs right into Christmas and it becomes a month long binge and lack of exercise. Keep your holidays to 1 day and send the bad left overs home with your crazy uncle to get them out of your house.


For the smoothest training video experience, use the Google Chrome web browser. Don’t have Chrome? No worries, you can download it here.




We love to keep meals healthy, easy, and tasty!  Try some of these awesome recipes this week.

Green Beans With Caramelized Shallots And Almonds

Swap out your green bean casserole for this flavorful, crispy dish!


Sweet Potato Unstuffing

You won’t be disappointed with this healthier version of your traditional Thanksgiving stuffing! It is full of different flavors and textures!


Paleo Pumpkin Pie

It’s Thanksgiving, eat your favorite dessert! But, if you are looking for a healthier option we found one for you!