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Black Friday To-Do List: Kick-Ass Workout & Shed Water

Ok, the damage is done…now what? Don’t stress! But also, don’t let yesterday’s festivities make their way into today’s diet and workout routine.  After a carb-heavy meal like Thanksgiving, it is key to get in a good, hard workout the next day to help utilize some of that stored energy.  Time to hit the gym and eat smart to counteract yesterday’s sugar-fest.

I like to get up, drink some black coffee on an empty stomach to get a little cortisol and adrenaline kick, and then hit the gym for some quality time with the treadmill and dumbbells.  Bring at least 1 L of plain with you, and aim to have it finished by the end of the workout.  Speaking of water, let’s create a couple dietary goals for today, which will help off-set some of the effects of yesterday’s carb-and-salt-induced heaviness.

Diet Goals for Black Friday:

  • Drink 4 L of PLAIN water (no sodas, no Crystal Light, no juice, no milk). Drinking plenty of water will actually help you shed water.
  • Eat green veggies at every meal like spinach, romaine, kale, broccoli, collard and mustard greens, asparagus, cucumbers, celery, etc.  These are natural diuretics that will help you shed water subcutaneously, minimizing that oh-so-flattering “puffy” look.  The more greens, the better!
  • Limit sodium intake today, so that means minimizing processed food as much as possible and eating whole foods at home, rather than out at restaurants.
  • Try to limit alcohol consumption if possible, as it will add to the puffiness :)

Now…onto the workout!  I created a very special Black Friday Ass-Kicking Workout that will have you dripping sweat while taxing all the body’s energy systems.  This workout utilizes a variety of techniques to get you breathless, burning and using heavy weights to generate failure.  You will be changing things up from incline work to flat sprints to walking lunges mixed in with upper body movements.  Grab a set of heavy dumbbells (12-20 lbs for women) and place them on the floor next to the treadmill.

This workout is considered ADVANCED, so if you are an intermediate or beginner exerciser, adjust the speeds and inclines as needed.  This protocol is simply a guide and can be adjusted based on your unique fitness level.  Good luck and let me know what you think! :) ox Jill

Like this workout?  Grab 50 more intense cardio workouts here.

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