Holiday guide pt. 1

Welcome to our first week of your guide to the holidays!

Challenge of the week

This week your challenge is to to focus on yourself, focus on doing things that make you happy.  Every day this week, do one thing for yourself.  These daily tasks don’t need to be complicated, they can be as simple as sitting outside and enjoying the view or getting your favorite coffee.  During the holidays we tend to forget to take time for ourselves and let ourselves go both mentally and physically.  This holiday season remember to take care of yourself.

Recipe of the week

Overnight oats! This is a yummy breakfast or an easy prepared snack!

Ingredients:

• 1/3 cup Oats
• 1/3 cup Almond Milk (or milk of choice)
• 1/2 teaspoon Cinnamon
• 1 teaspoon Agave
• 1 tablespoon Flax Seeds
• Small handful Almonds -optional
• Sliced Banana (or fruit of choice 1/3-1/2 cup) -optional

Instructions: Mix all ingredients together and refrigerate over night.  I like to top mine with the fruit in the morning but it’s your preference.  The amounts can be adjusted to fit your macros!

Workout of the week

This first workout is a leg and glute workout! Add this workout in twice this week.

Warm up 8 minutes cardio of choice (I prefer bike to warm up)

Hack squat: 3×10 (if you haven’t done these before start light)

Superset with

Leg press: 3×10

DB or BB squat: 4×10

BB hip thrusts: 3x 10

DB Wide Goblet Squat: 3×12

Superset with

DB Front to reverse lunges: 3×8 each leg

Stretch and roll out!

I hope you enjoy The Holiday Guide pt 1!  I can’t wait to hear from you guys about this week’s challenge, recipe and workout.  We’ll see you back here next Monday at 9am for pt. 2!

Much love,

Morgan Mckenzie

 

INDEX

BW: Body weight

BB: Barbell

DB: Dumbbell