Wed Dec 12, 2018

OTM x 28

1-2 Rope climb

HS walk or wall walk

5-15 GHD sit up

10 RDL



By Coach Courtney, RD

Holiday parties, family gatherings, and an abundance of treats around the home and office can bring feelings of anxiety for those who have specific nutrition or athletic goals. So how do we manage healthy eating with all of the social events and parties? 1. Add … Don’t Subtract! If you’re in the “diet mentality” each day will feel like a battle to avoid the “bad foods.” Flip it. When eating better, think about adding and not subtracting. Don’t avoid the treats and dessert. Just add the healthy stuff. Including plenty of veggies and fruit at each meal is a great place to start! Tip #1: Enjoy a whack load of veggies and fruit and don’t stress about the rest. When you load up on veggies and fruit, there is less room (or desire) leftover for foods that don’t support athletic endeavors or energy levels.

Sneak veggies and fruit on your plate in as many ways as you enjoy. Some ideas:

  • Make half your plate fruits and veggies at every meal (you can even do this at a holiday gathering!)

  • Contribute a veggie based appetizer like raw veggies and hummus or a homemade dip (see this recipe!) so you know there will be a veggie option at the event

  • Bring fresh fruit or berries as a dessert contribution

Try fruit kebabs, veggie kebabs, or a veggie platter with hummus or Bolthouse ranch dressing.