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1 more day at work and then vacation time!

I’m super excited for the upcoming holidays and I’m not planning a lot of strenuous exercise for that period…so what’s the plan to avoid serious damage?

The goal here is to get into a maintenance phase. I’m not planning any progress in any direction, I just want to keep the level of fitness I have managed to achieve for the past few months.

First, you need to know that in maintenance, you can cut 2/3 of the exercise volume you were doing for about 5 or 6 weeks before you start to regress. For me, this means that I can workout at the same intensity only twice a week for the next couple weeks and I will keep the same fitness level I’m at right now.

Of course, this is true only if your nutrition is on track. During the holidays, this can be quite a challenge. Are you up for it? I am!

Here are our holiday nutrition commitments:

1. I will make a conscious choice of everything that goes in my mouth

2. I will not skip meals

3. There will be protein in every meal and snack

4. I will have a healthy breakfast even if I overindulged the night before

5. I will have a snack one to two hours before dinner

6. I will drink tons of water

7. I will alternate one alcoholic beverage with one glass of water

8. I will have dessert and cheese but in small portions

You can also include this short cardio workout every other day :

3 times the 1st circuit with 1 min rest after:

• 1 min Jumping jacks

• 30 sec. Burpees

• 10 Push-ups

• 20 Reverse crunches

• 30 sec. Plank

3 times the 2nd circuit with 1 min rest after:

• 50 Squat (fast)

• 20 Crossover lunges (10 each leg)

• 16 Bridges

• 30 sec. Bicylce crunches

• 1 min Side planks (30 sec. each side)

and stretch