Coach Santa Clause: A simple 12-day guide in surviving this Christmas break

(First of two parts)

December is one of the most challenging months when you are following a strict nutritional plan as it usually meant party time where 'lechon', alcoholic beverages, unlimited rice and drinks etc. abound.

It is for this reason that I am painstakingly summing every motivational phrase  I have written over the year, with fervent hopes that it will help you keep track on your goal this Christmas and New Year.

 Day 1: Saturday, December 20- "You are stronger than you think." The body achieves what the mind believes. If you think you are strong, then your body will follow but once your mind tells you that you are weak, it follows the same. Today, try doing a fitness challenge to yourself. Do 3 exercises at one minute each and record the number of repetitions you are able to do in one minute.  Remember to rest for 1-2 minutes in between.

WOD 1 ( Workout of the day)

A. Jumping jack: Every time you clap your hands over your head, that's one count.

B.Squats: For first timers, get a chair. Start by sitting down and when timer starts, stand up and sit down again as fast as you can. Count every time you sit down. 

C.Push-up: For first timers, try the knee push-up. If you have hard time, stand two feet away from a wall and do a standing wall push up.

Day 2: Sunday, December 21- "Eat Anything in moderation." To have a successful fitness journey, it is not all exercise or workout. Remember it is always 70-80% nutrition and 20-30% exercise. But sometimes people get the wrong idea of "eat anything in moderation". Example, one may eat moderately for breakfast lunch and dinner. But his or her choices of food will be one bacon and eggs for breakfast. Soft drinks, burger and fries for snacks, and at lunch time a cup of garlic rice, fried chicken and gravy. And when dinner comes, one opts to eat fish but cooked by deep frying it. This is totally wrong. What it really means is that during a gathering or party, one may eat anything in moderation, a ½ slice of cake, a piece of deep fried chicken, and maybe a cup of rice. But the rest of the day and week, one must still eat clean and healthy. 

WOD 2

A.Time yourself for 4 minutes and do 10 jumping jacks, 10 squats, and 10 push-up. Repeat until 4 minutes end. Do it as fast as you can.  Record the  the number of rounds you were able to complete.

Day 3: Monday, December 22 - "No pain, No gain." The common motivation when one hits the gym is when coaches yell at you to push to the limit, but the truth of matter is once you feel pain, you have to stop right away especially if the pain is sharp and in the joint area. But pain that is associated with muscle soreness would be fine. Safety is our main concern. So if you feel your muscles are sore, then we have successfully awakened the sleeping muscles.

WOD 3

A.Go for a quick 20-minute jog. For warm up, do a 5-minute brisk walking, engage your core and butt muscle while doing this (walk sexy) and exaggerate by swinging your arms while brisk walking.

B.For 10 minutes, follow these simple intervals of 2 minutes brisk walking, 2 minutes jogging, 30 seconds running and 30 seconds recovery walk.  Repeat two times.

C.For the last 5 minutes, do 30 seconds jumping jack, rest for 20 seconds. Do a 30-second squat, rest for 20 seconds, and do a 30- second push-up, rest for 20 seconds. Repeat 2 times. Remember to do as many reps as possible in 30 seconds.

D.Cool down by walking home.

Day 4: Tuesday, December 23 - "No excuses": We always make excuses not to exercise. It's either no time to exercise or it is expensive to enroll in a gym. But what we really need is our body weight to exercise. Our body is the best gym equipment.

WOD 4

A.Do the 4-minute workout 10 jumping jacks, 10 squats and 10 pushups. Repeat until 4 minutes end. Try to beat the number of rounds you did in day 2 or WOD 2.

B.Add something different to strengthen your core. Plank (elbow or push up position, keep your back, butt and leg in one straight line) hold on for 30 seconds, rest for 10 seconds, then do crunches for 30 seconds, rest for 10 seconds. Repeat until 4 minutes end. On the crunches try to relax your neck and keep your abs tight.

Day 5: Wednesday, December 24.- "Train hard or no noche buena." On the 5th day, soreness will be all over you might have a hard time going up and down the stairs, but this is not the time to stop, as you have a big noche buena celebration tonight.

WOD 5

A.As you wake up in the morning, start by washing your car. If you don't have one, clean your house, sweep or mop the floor. Rearrange your furniture. Move, do something and be productive. 

B.When you're done cleaning, do the 4-minute workout and try to beat the number of rounds you did in day 4 or WOD 4.

Day 6: Thursday, December 25 -  "Optimal health is a journey taken one step, one habit and one day at time." Usually, it takes a little as one to two weeks to make it a habit. During my journey inside the Biggest lose camp, it is more on a mental challenge rather than physical, so putting your mind and some motivation will help you thru on your 6th day. This is the easiest day workout, it is time for your body to rest and recover. But don't munch and eat your leftovers in one seating. 

WOD 6

A.Rest and Relax. But when you are going to the mall, don't use the elevator or escalator. When bringing the groceries to your car, don't use the push cart, carry it to your car.

B. Do our core workout. Plank (elbow or push up position, keep your back, butt and leg in one straight line) hold on for 40-60 seconds, rest for 10 seconds, then do crunches for 30 seconds, rest for 10 seconds. Repeat until 4 minutes end. On the crunches try to relax your neck and keep your abs tight.

Day 7: Friday, December 26, 2014 - "There is no "I" in team." Exercise is easier when you are doing it with a support group. Doing it alone is hard, so invite your relatives, friends, and family to join you on your exercise. Find your support group.

WOD7

A.Give your support group the fitness challenge test you did in day 1. Refer to WOD 1. Also record your own test and find out if you have improved.

B. Do your 4-minute workout as fast as you can and try to beat the number of rounds you did on day 5.

Try Group exercise. Aero dance and zumba are so popular in most of the malls, drop by and try it. (To be continued)