Todays Workout - Double Trouble

20 Sandbag Back Squats
15 Push Ups

10 rounds as fast as possible.

Record your weight and time.

Train hard!

Book Review - Zen Mind, Strong Body By Al Kavadlo

I recently got an email from fellow coach, and good friend, Al Kavadlo about his new book 'Zen Mind, Strong Body'. Long term followers of the blog probably know some of Al's work, he's typically known for bodyweight callisthenics but this new book goes deeper than that. Rather than a focus on technical coaching and specific exercises it covers the mindset, preparation and daily practice needed to be successful over the long term.

I think that technical coaching and programming has it's place in health and fitness but the ultimate goal of any coach should be to encourage people to become empowered to develop their own approach. If you're looking for a new addition to your fitness library then I recommend picking up a copy. It's also currently on sale at just $7.99!

Click here to check it out on the Dragon Door site

Guest Article from Elite Training Programs

I know that we have a number of military personnel who regularly follow the blog here so I was really pleased to hear from Wes Kennedy from Elite Training Programs. If you are in the military or have an interest in preparing for military selection then I recommend checking them out.

As always, I'd also love to hear about some of the ways that you stay fit (besides sandbag training of course!). If you've got any ideas to share then please add them to the comments below. Here's the article:

What the SOF Operator Can Gain From Sandbag Training by Wes Kennedy

I always seek to give clients what they �need� rather than what they �want�. I seek to give them simple movements and progressions, before worrying about the flashy-new-super-cool fitness trend. I ask clients to master the basics, before asking for more.

One type of client that I work with a lot is the Special Operations Force (SOF) Operator. For many of them, sandbag training is a logical fit and here�s why:

Easy To Find Implement In Austere Environments

The most obvious reason that I like to use sandbags when training SOF Operators is that sometimes it�s all they have to work with! The types of environments these men find themselves in can provide little to nothing in the way of what you would find in your typical fitness center. What they can almost always count on, however, is having a sandbag or two in their gear and plenty of dirt under their feet. If they find some rope and a rigid length of wood, they can get pretty creative in the weight training implements they devise. Improvised bench press, squat rack, and �dumbbell� set-ups are not out of the question.

Odd Object Training For Real World Physical Fitness

Another reason that I love sandbag training for the SOF Operator is that it provides them with �real world� physical conditioning. While perfectly balanced dumbbells, barbells and other implements certainly have their place, once these men have a solid base of strength I like to challenge them with odd-object training. Objects that are not necessarily easy to grip, that are slightly offset in their weight balance, and that shift when moved: these have great carry over to the SOF Operator�s job. The SOF Operator needs to be able to run around with upwards of 80lbs of gear on his shoulders, a 10-15lbs weapon in his hands, and a 5-10lbs helmet on his head. He needs to be able to throw his buddy on his back and carry him, or drag him across the ground to safety with one arm. He needs to move heavy ammunition cans quickly throughout his fighting vehicle and, at times, needs to engage in unarmed combat and detainee handling. Most importantly, he may need to dig a hole in the ground and construct a sandbag defensive position! All of these tasks make odd objects, such as the sandbag, a perfect tool to use for the SOF Operator�s strength & conditioning training.

Added Variety to Keep Training Interesting Over Time

The SOF Operator can spend upwards of twenty years in this mentally and physically demanding line of work and is required to maintain a high level of physical fitness and readiness throughout. Keeping training interesting and exciting is very important. The sandbag provides yet another tool in the SOF Operator�s strength & conditioning arsenal that allows him to train with purpose and focus as well as variety and fun. Some other implements I enjoy for these individuals is the yoke, atlas stone, continental axle, farmer�s carry handles, tires, hammers, sleds, and strongman logs.

My Favorite Sandbag Movements For SOF Operators

I will always individualize my programming when working one-on-one with an individual but here are 3 of my favorite exercises to perform with a sandbag.

1. Sandbag Drag

In this exercise, the athlete ties a rope to the sandbag and fixes the other end around his shoulder, waist, or hands. If he doesn�t present with any obvious imbalances between his hamstrings, quads, and glutes then I like to have him do equal amounts of backwards and forwards movement. An event placed at the end of a weight training session might look like this:

3 Rounds Of:

50m Sandbag DragForwards @ 97% effort HEAVY

Walk 2:30min

50m Sandbag Drag Backwards @ 97% HEAVY

Walk 2:30min

2. Sandbag Walking Lunges - Underhand Carry 

Since most SOF Operators tend to lack upper body pulling over upper body pressing and since single leg work is so important for them due to the demands of their job I like to incorporate this version of the walking lunge into their training. By placing the load in the front of the body vs. on the back and by using an underhand carry grip, it forces the individual to forcefully engage his lats and back musculature to remain in an upright position. Incorporating it into the beginning of a strength session might look like this:

A: Sandbag WL - Underhand Carry @ 21X1 x 10-12steps/leg; rest 2min x 3-4 sets 

3. Ground Over Shoulder 

Similar to the clean, this movement starts by placing both hands underneath the long sides of the sandbag, finger tips touching. With a neutral back, the athlete stands up to full triple extension before bending the arms and throwing the sandbag over either his left or right shoulder. He can either throw it for distance and take a longer rest in between reps or perform it at higher intensity for multiple repetitions in a mixed modality workout such as in the example below. Before performing this movement, the athlete should ensure that he can perform the barbell clean effectively, and that he can perform the sandbag ground to shoulder effectively in single repetitions before incorporating it into an aerobic power workout such as this one:

10min AMRAP @ 90% effort

10 Sandbag Push Press 40lbs � Alternate Shoulders each rep

10 Ground Over Shoulder 80lbs � Alternate Shoulder each rep

Run 200m

And there you have it! Some quick and dirty insight into why, how, and when I like to use sandbag training with the SOF Operator. Use your best judgment or ask your coach when incorporating new movements and training methodologies into your program and always ask yourself �why�. If these movements are in line with your goals, and you have the training background to support it, then have at it!

My Discovery While Recovering From a Car Accident

Several months ago I was in a car accident. I've kept it quiet because the line of work I'm in requires a healthy and strong able body. It's time to come out and share that I was rear ended by an SUV while accelerating in my little sports car.  With over $11,000 worth of damage to my vehicle, my body was left full of injuries. Luckily, it's the first car accident I've experienced. I came home shaking explaining to everyone what happened.  Like the tough girl I think I am at times, I thought I was just fine. Other than being a bit shaky I felt fine at the time. Those who saw my car warned me that I may not feel the after effects right away.  I didn't want to believe it. I knew I was hit with enough force to cause my body harm. I reminded myself how strong I am, so chances are I won't feel it. 

The next morning after the car accident my entire body was very sore. I was more angry than focused on being in pain. I knew that I had no business lifting or performing any sort of training with my body, especially feeling completely out of whack.  From the base of my skull down to my lower back the pain throbbed. I knew it was time to go see a Chiropractor immediately.

I've never been a person who goes to a Chiropractor regularly since I never felt the need.  When it comes to strength training I've always played it very safe and kept it balanced. Pain wasn't something my body was use to.  After visiting Dr. Sage's office I was diagnosed with a strained neck, mid back and low back. Had subluxation in both my neck and back.  I thought I was totally fine at first from the accident, yet it truly left a number on me. In fact, my chiropractor told me no exercising for at least one month.  You should've seen the look on my face. Not only did I feel sorry for myself but I felt sorry for those who had to be around me for the next month.  

After a month of on going treatment I began to feel better, so I slowly began to move again. I proceeded with great caution. However, my body immediately told me it wasn't ready when I began to suffer from major occipital head pain. This pain was so disruptive that it would wake me up in my sleep. At one point I thought maybe I had some type of brain tumor it hurt so much! I had to lay off anything that engaged my neck.  There went another month of almost no training. I felt my body getting weaker and my energy levels dropping.  My students were so supportive during this time and racked all their own weights in addition grabbing all their own kettlebells. They knew I was in pain! 

It was challenging not to feel discouraged and frustrated. Just when I thought I was ready to hit the weights again my body would tell me "oh no you don't".   By the 3rd month of taking time off I started with light body weight exercises.  Unfortunately the pain I felt began to move around in my body. Next it moved to my left leg, which pulled on my lower back. Tons of pain in the sitting or laying down position. I was beginning to feel like I was 90 years old. I lost sleep over it, I was so uncomfortable.  With continuous Chiropractic adjustments, therapeutic massages, and giving in to just resting my body, I was healing. By the 4th month I could not go another day without doing some sort of hip hinge exercise. It was time to work around the pain and activate my hamstrings and glutes.  I began to play around. Kettlebell swings were out and so were squats! If I did something slightly off or cause too much activation on my quadricep, the pain in my quad and back would haunt me for days. If I stayed away in a perfect manner by only activating my glutes and hamstrings, with a very light weight, then I would feel fine. 

Luckily this injury led me to my new favorite exercise. Not only is it one of my favorite but also many of my students are loving it as well. I'm still not 100% healed, but I'm getting darn near close. I have lost a significant amount of strength and muscle. Luckily I had a very strong base of muscle prior to the accident so I still have some left. :)  In the mean time, for those who truly enjoy honing in on their glute muscles without needing a whole lot of balance or stabilization, I highly recommend this exercise. It's knee, hip and back friendly!  Let me know what you think. Wishing you all an injury free and healthy 2015!

Modified Single Leg Deadlift 

or 

Single Leg  Deadlift with a Kickstand

(not to be confused with a Kickstand Deadlift)

Why It's Time to Make Workouts Fun! (If you're not already doing so)

Let's just be honest with ourselves right here and now! How will this year be any different from all the previous years? We all know that this is the time of year we start to think, plan and begin striving toward being more fit, healthy and simply happier in our lives. So then ask yourself the question, how will this year be any different? Whatever you decide that looks like, if you aren't having any fun, then you are missing the whole point. It could very well be the main reason why you have a tough time sticking to your goals. The same goes if you are stuck in a routine that leaves you feeling drained and unsatisfied. My guess is, you've probably made endless promises to yourself for years now, we all have, especially around this time of year. But this time will be different. You're going to hit the pavement hard running a million miles per minute and now you have more willpower than you've ever had in the past. You won't fail yourself this time because this year is your year! For some reason you're feeling much more motivated, right?

WRONG!!!!  Your hopes and dreams are rarely brought to fruition!

Why would this year be any different? 

Quick note: If you feel like you're on the perfect fitness program and you're at a top notch place in your life, then stop reading this article now. This is not for you. 

Try Something New and Fun!

Have you thought about trying something new? Or are you going back to the same old routine you failed previously with? What makes you think if you try the same recipe it will taste better this time? I'm surely not here to rain on your parade, but I'm here to give you the truth. You will fail miserably if you continue to do the same training program that you gave up on last time.  My point for being a realist is not to be a Debbie downer. I'm merely trying be the friend that tells you what you need to hear. Someone needs to give you a wake up call so you realize it's time to find something that you look forward to. Something that you may consider FUN! Yes FUN!!!   

You may be thinking, delusional thoughts such as "how can I actually have fun or enjoyment while achieving a healthier, stronger, and leaner body? There is no such thing! I've never heard of being able to enjoy getting in shape.  You have to work hard and it's painful and boring. Besides I don't like to starve myself."  WRONG ALL WRONG!

Set Realistic Goals

What if there was a way for you to do something every day that literally took less than 12 minutes of your time?  What if that 12 minutes actually became pleasurable and fun to you, to the point that you were disappointed that it was over?  If you fall in the category of not having enough time and/or just wanting to vomit at the thought of working out, this may be what you need.  It's time to take the pressure off of yourself thinking you need these long drawn out workout sessions.  If your first goal is beginning with a 10-12 minute workout program this would be much more attainable. 

Choosing The Right Workout

The first goal I'd recommend starting with is find something that is sustainable.  A realistic way of moving that you can actually stick to. Find a way of training that enhances your life. It doesn't have to be the end all be all. If it is sucking the life out of you and leaving you with no energy throughout the day, you have chosen the wrong workout. The right workout is the one that leaves you feeling like you want more. The one that makes you feel more energized. The one that enhances your brain activity. After all, if the body stops moving the brain activity begins to decrease.  

Create Distance With Your Enablers

We all have enablers in our lives. Some of them are our dear friends that we meet with for dinner or drinks. Or our own family members that encourage us to skip our planned workout session and eat some unhealthy food together. It's absolutely okay to do this from time to time. But you need to be very upfront with your enablers and let them know your goals and make sure they are on board with you. If they can not support you then it's time to make room for people in your life that do.

Accountability and Success

It's proven that people will be much more accountable when they have small victories to celebrate along the way. Create a reward program for yourself. For example... "I will show up for my 12 minute session 5 times this week and at the end of that week I will reward myself with a pedicure." 

Even better, find a workout partner that can also be accountable with you. The more accountable you can be to other people, the more successful you will become.  It can be too easy to have the internal dialogue and let yourself down. If you need more motivation than the above just read my article   Shut Up and Train - 13 Ways To Eradicate Excuses

Make A Choice

 If you choose to do nothing then you are actually choosing to be weak and unhealthy. If you choose 12 minutes of a well thought out, approachable, efficient, and fun workout session, then you may very well surprise yourself.  If you don't know how or where to start, I can help you with that! 

Where Do I Start?

The internet can be quite overwhelming and filled with more ways to train than you can imagine. Most of it is garbage to be perfectly honest with you. The best way to start is with a very intelligent and motivating personal trainer, with a good track record, that has helped many people achieve their goals. You may need to do a little research. If you don't have the time or money to commit to a trainer or group classes, then the next best thing is working out from home. I've been blessed to be able to create solid information, that has actually helped thousands of people learn how to get in shape and stay in shape all from the comfort of their living room. The coolest part about it, is they didn't hate it! In fact many loved it so much they flew out to see me and shared with me what they learned. I was very impressed how well people were able to learn proper technique and create healthy habits through my videos! I put some on the bottom of this post.

Go Get Em!

In conclusion, whatever path you choose, enjoy the journey! Life is filled with so many beautiful moments. You might as well be as healthy and strong as you possibly can. Not just for yourself but for your loved ones. 

Happy New Year everyone!

xoxo,

Live Workshops

I'm excited to announce that I'm locking down dates and locations for some upcoming workshops in 2015. If you would like to spend several hours or a day learning simple and fun techniques which will help you move better, lose fat, become much stronger and leaner, make sure to sign up for one of the workshops.

FAT LOSS AND STRENGTH WORKSHOP 
For Beginners

Move better and Feel Better learning how to use your body weight and kettlebells to achieve the strong and lean body you've always strived for. Quick and efficient workouts will get you there without the long drawn out boring cardio sessions that run your muscle off and cause overuse injuries. Be ready to change your life!

Instructed by Lauren Brooks and the amazing Paul Daniels

Where: North San Diego County (Encinitas).

January 24th Saturday 10:30 - 1:30 

Fitness Level: Beginner or All Level

Cost: $97 Early Bird Special

Goes up to $127 after 1/5/15

Space is very limited!

Grab your spot here

Beginning FAT LOSS AND STRENGTH WORKSHOP

AUSTIN, TEXAS
at the Onnit Academy

Move better and Feel Better learning how to use your body weight and kettlebells to achieve the strong and lean body you've always strived for. Quick and efficient workouts will get you there without the long drawn out boring cardio sessions that run your muscle off and cause overuse injuries. Be ready to change your life!

Instructed by Lauren Brooks 

Feb 7th Saturday 
Time:
12-4 p.m.

.

Registration opens now. Early bird special

$119

SOME THOUGHTS FROM PEOPLE WHO HAVE ATTENDED LAUREN'S WORKSHOPS:

Lauren's workshop was specific, efficient and perfectly designed with appropriate progressions. Specific needs were easily addressed. Individuals each received cues plus suggestions constantly throughout the entire session. Lauren demonstrates and presents excellent real life examples of each kettlebell exercise, as well as providing a specific accurate workbook. SENSATIONAL!

Robin E., Encinitas Ca

I had a great time! Lauren is an excellent teacher she covers everything. She is definitely educated on the human body and knows what she teaches. Loved the class!

M. Roybal, San Diego Ca

"Outstanding workshop. I learned so many new things and I felt challenged throughout. The instructor was very thorough, with great examples. Great pace, I never felt burnt out, but it was never too easy. Excellent motivation as well. The class far exceeded my expectations."

Eric G. - Carlsbad, Ca

" I really enjoyed your laid back style. You are thorough yet you let us get our own feel for it. I will continue to learn from you."

Carrie M. - San Diego, Ca

" I really liked this workshop. You are clear and easy to take direction from. I would recommend this to anyone. I thought this workshop would be good, but it was great. Thanks for sharing!

Tracey B. - Encinitas, Ca

" Being a beginner to kettlebells, I thought this workshop was awesome!! Lauren did an excellent job of explaining the different kettlebell moves and also kept me safe from hurting myself. (Which could easily happen being so new to kettlebells) I would love to, and look forward to, taking more classes/workshops in the future. Great job, Lauren!!"

Sarah R. - Newport Beach, Ca

"Loved the workshop. It was great to see if I was actually using Kettlebells correctly. The towel kettlebell swing was my light bulb moment. I love the manual and can't wait to go home and start a new workout!

Karyn R. - Marysville, Ca

 Well Organized

- Comprehensive

- Understandable

- Applicable

And very FUN in a non-intimidating environment.

Well worth the drive! 

Tammy C,  Santa Cruz, California

"Really informative and not intimidating. Wish you lived in Los Angeles."

Amanda L,  Los Angeles, California

"I was very impressed with Lauren's ability to patiently explain each move focusing on each step as it should be executed.  I went in with no knowledge of what a kettlebell workout should look like and feel as though, with some work, I will be able to apply the exercises I learned. Thank you!!"

Honey D, Carlsbad, California

"This was wonderful.  I attended hoping to learn something different & fun, & learn it safely.  You totally delivered.  I look forward to integrating kettlebells into my workout!

Leah. W. , Ca

Dreams DO come true!
I've dreamed of taking a class with Lauren Brooks since I first discovered her DVD workouts about 2 years ago. I live in the UK whilst Lauren lives in the US so I thought my dream would remain just that. Well sometimes dreams do come true as I had the opportunity to take a workshop with Lauren on her recent trip to London and what an experience it was! I was very nervous before attending thinking it would be filled with super fit, amazingly honed athletes and I would be left standing in their dust. Not so. There was a great cross section of kettlebellers from out of shape beginners to some RKC's and Lauren taught us all with huge encouragement, intuition and passion. Lauren's love for what she does is evident in every move and sentence. Lauren is warm, encouraging and totally non-intimidating. Her form tips are excellent. For instance in order to stop some manic swings that were being performed she told us all to think "float" at the top of the swing and it worked like a charm - no more bionic swinging! She wants everybody to progress, safely, to be their best selves and to have fun with their kettlbell practice and not view it as a chore.

If you ever get the chance to work with Lauren, please, please take it. I gained so much from my workshop experience - vastly improved form from when I walked in (even the RKC's participating in the workshop had some tweaks made to their form) and increased confidence that I was actually on the right path and pretty darn good at some moves (swings).

If ever Lauren comes to the UK again for a workshop she can count on at least one class member for sure - me!

Thank you Lauren for everything.
Charmaine, UK

I have been a fan for a long time. I love Lauren's instruction style, it's thorough, clear and it keeps me safe. The Kettlebell Body is proof that Lauren is dedicated to forever learning because she managed to make the best even better with new techniques and even more energy. I think these workout sequences are the best yet, uncomplicated to follow but they make you sweat!!! Lauren's teaching got me hooked on kettlebells. I got serious about my workouts about eight months ago and used Lauren's workouts and the new Kettlebell Body routines to stay focused. In that time I have lost about 37lbs from a combo of exercise and nutrition changes. Most important to me are the SIX inches (I just measured) that melted off my middle-belly all while I was having fun and getting stronger with kettlebells. You can so do this! I LOVE this DVD and highly recommend it. Lauren, your work keeps getting better and better. Thank you for helping me to get it in gear and to finally start transforming my coach potato body. You are an inspiration.  --- Chante`

SOME OPTIONS ON HOW TO GET STARTED

Brand new to exercise or any sort of kettlebell type training  Start Here or Sign Up for a Distant Coaching/Nutrition Session 

  I'd be honored to help you!

If you are very confused please email me here so we can make sure you are starting on the right foot. 

You deserve the best path for yourself! You only get one life!

Small group classes and private sessions in the North County San Diego area (Encinitas) visit the class website here at www.mykettlebellgroup.blogspot.com. 

 FOR THOSE NOT in the area I offer online training and nutrition plans for people all over the world. Email me at kbellqueen@me.com to set up an appointment.

About Classes by Lauren Brooks at On The Edge Fitness

View class calendar

kbellqueen@me.com

SOME OPTIONS ON HOW TO GET STARTED

Brand new to exercise or any sort of kettlebell type training  Start Here or Sign Up for a Distant Coaching/Nutrition Session 

  I'd be honored to help you!

If you are very confused please email me here so we can make sure you are starting on the right foot. 

You deserve the best path for yourself! You only get one life!

I have been a fan for a long time. I love Lauren's instruction style, it's thorough, clear and it keeps me safe. The Kettlebell Body is proof that Lauren is dedicated to forever learning because she managed to make the best even better with new techniques and even more energy. I think these workout sequences are the best yet, uncomplicated to follow but they make you sweat!!! Lauren's teaching got me hooked on kettlebells. I got serious about my workouts about eight months ago and used Lauren's workouts and the new Kettlebell Body routines to stay focused. In that time I have lost about 37lbs from a combo of exercise and nutrition changes. Most important to me are the SIX inches (I just measured) that melted off my middle-belly all while I was having fun and getting stronger with kettlebells. You can so do this! I LOVE this DVD and highly recommend it. Lauren, your work keeps getting better and better. Thank you for helping me to get it in gear and to finally start transforming my coach potato body. You are an inspiration.  --- Chante`

7 Steps on How to Attack the Holiday Temptations & Extra Pounds

Fight cravings and laziness during the cold season and holidays. Focus on avoiding these by using these simple, no gym required, exercises!

It's getting colder and the holidays are right around the corner. I love the holidays spending time with family and friends. Having big thanksgiving dinners with more delicious food choices than your nearest buffet. The average American Turkey Day dinner is about 3,000 calories.

Not to mention the leftovers you are persuaded by your in laws to take home and eat for the next month. Don't forget the fun holiday parties with unlimited amounts of food, wine, and champaign.

The colder weather also contributes to sweet cravings and laziness. How can you say no to all the temptations? How can you possibly avoid weight gain or stay on track with your nutrition program? I will tell you how in 7 steps. By the end of this article you will have a plan on attacking the holiday pounds and temptations, while still being able to enjoy yourself.

ATTACK 1 FOCUS ON YOUR WORKOUTS

Focus your workouts on fat blasting. What I mean by fat blasting is stick to high intensity workouts for a short duration. If you are traveling you don't have to go searching for a gym and spend too much time away from your family. If you have access to a gym then wonderful.

These  exercises will fire up your metabolism, organize your thoughts, boost your mental health, and relieve stress. You will then be more focused on your goals and be in the mind frame to resist the holiday traps. Below is a sample workout program you can do in under 20 minutes. You can do this anywhere anytime.  For free Kettlebell or bodyweight workouts you can check out these videos here.  If you have access to kettlebells or weights we offer the most effective, fun and simple digital and streaming workout videos you can download in moments.

Directions: Go through each exercise for 30 seconds. Rest for 30 seconds. Repeat for 4-5 rounds. ENJOY! If you don't have access to any weights or a kettlebell go through the motion with just your body weight and with the intent of being explosive through each movement. 

KETTLEBELL SWINGS

Kettlebell swings are one of the most efficient exercises that is commonly 

used for fat burning, athletic performance enhancement, strengthens the glutes, back, hips, abs, lats, quads, ankles, toes, and improves stamina like no other!  

Still having trouble with the Kettlebell Swing, begin with the Towel Swing drill here http://youtu.be/jZIdIuaI6sY

JUMP ROPE

If you don't have access to a jump rope, jumping jacks will work.

Find a pace to where you can jump rope for 1 minute without stopping. If you are unable to jump a stationary bike or a cardio machine at high intensity will work as well.

PUSH UPS

Push ups will strengthen your chest, triceps, and shoulders. Start with your toes on the floor and place your hands slightly wider than shoulder width apart. Keep your head aligned with your body by looking down at the floor.

Inhale as you lower yourself to the floor slowly, bending your elbows slightly back behind you. Exhale pushing your body away from the floor, while straightening your arms out. 10-20 times. If this is too difficult start on your knees.

Half Get Ups (with no bell or a kettlebell)

ATTACK 2 BYOHD

Bring your own healthy dish. You can find many healthy dish recipes here. Some relatives can be your worst enemy when it comes to food, if they are persuasive by guilting you in to trying some of the heavier fattening dishes. Take a small scoop to be polite but remember who is in charge!

ATTACK 3 SNACK BEFORE HAND

Have a snack or a delicious protein shake before you leave for the party or dinner. This way you will feel sustained and not end up binging when you arrive. Good snacks can be a handful of nuts, a small protein shake, or an apple with a hard boiled egg.

ATTACK 4 DON'T DRINK

Avoid alcohol as much as possible. Not only does alcohol have tons of calories, it can also inhibit your judgment and you will find yourself eating every thing in site. If you feel the need to have alcohol try limiting yourself to one during your meal. Stay away from sodas and fruit juices as well.

Many people at parties feel they need to be holding something to be social. Drinking plenty of water with a squeeze of lemon will be your best alternative. Green tea is great as well and can speed up your metabolism.

ATTACK 5 DON'T BE SO RIGID

Make sure you allow yourself some flexibility with your favorite food from time to time. If you constantly deprive yourself you may decide you are unable to keep your nutrition habits stable and will find yourself binging or miserable. You may become cranky and no one will want to be around you.

Keep your spirits up and let yourself have a small serving of that pecan or pumpkin pie that you had your eye on all night. That will keep you on track and your mood up. Don't feel bad about it. You are allowed to live a little! 

ATTACK 6 CHOOSE WISELY

When choosing what to eat, fill your plate up mostly with the vegetable dishes. Pick the lean meats without the skin. Stay away from the baked breads. If you feel you have to try a dish that is relatively high in fat or sugar, keep the portion very small.  Chew your food slowly and enjoy the taste. 

ATTACK 7 TAKE A WALK

Go for a 15-20 minute brisk walk after dinner. Instead of letting the turkey take over and make you tired, get some fresh air. You might be able to convince your significant other or relatives to walk with you for some bonding time.

CONCLUSION

So there it is! A seven step plan of attack to beat the holiday weight gain and temptations. Print out this article and keep it with you during the holidays and you will be reminded to stay on track. Turn New Years and you will not be killing yourself to lose the extra pounds you put on during the holidays like the rest of America. Stick with it! If you  need more motivation to eradicate any possible excuse of why not to exercise, check out this article. Shut Up and Train

To Yours In Strength and Happy Holidays,

Lauren

Take advantage of our Holiday sale this season. Take 40% off on all our workout DVDs and Kettlebell Streaming/downloads. This includes our popular Be SLAM program. 

Code: 40off