12 Days of FITMAS

It can be so challenging to keep your health and fitness a priority during the holidays. So to help keep you on track, I’m going to ask for you just 12 minutes per day over the 12 days prior to Christmas (The 12 Days of Fitmas!). Here is a simple, at-home workout that you can do anywhere, anytime and all it requires is 12 minutes. We can all commit to 12 minutes to keep our fitness in check, the typical holiday weight gain at bay and your spirits high during a typically stressful time of year.

 

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• For cardio, you can choose walking, running, hiking, swimming, dance, biking and any type of activity that will get your heart pumping and your blood flowing.
• For Lower body exercises, you can choose squats, lunges or step ups.
• For Upper body exercises, you can choose push-ups, dips and/or use hand-weights (cans) and perform overhead presses and curls.
• For Core exercises, you can choose planks, v-sits, crunches, rotations and bridging.
• Remember to warm-up and cool down
• Feel free to modify as needed

 

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
		Day One Dec 12 12 min of cardio (walk/run bike/swim)	Day Two Dec 13 12 min of strength (1 min of a lower body/upper body/core x 4)	Day Three Dec 14 12 min of yoga, Stretching, Meditating	Day Four Dec 15 1 min each of cardio, lower body, upper body & core x 3 for 12 min workout	Day Five Dec 16 12 min brisk walk outdoors
Day Six Dec 17 1 min Cardio 1 min Strength X 6 for a 12 min workout	Day Seven Dec 18 12 slow deep breaths multiple times per day	Day Eight Dec 19 Choose 12 exercises Do each 40 sec H 20 sec Break for 12 min workout	Day Nine Dec 20 12 min of yoga, stretching, meditation	Day Ten Dec 21 Choose 12 exercises Do each for 1 min with no breaks in between	Day Eleven Dec 22 12 min brisk walk outdoors	Day Twelve Dec 23 Climb some stairs for 12 minutes (take breaks as needed to spread out throughout the day)
Bonus Dec 24 Go for a walk around your neighborhood looking at decorations	Bonus Dec 25 Do something active and fun with your family

 

Yours in health & fitness,
Sherri McMillan

 

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Join us for the COUVE CLOVER RUN – 3, 7 & 10 MILES on March 24th, 2019 in downtown Vancouver, WA.

Celebrate St. Patrick’s day with us at the 5th Annual Couve Clover Run. Wear your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.

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