January 4 Summary

Plank Challenge: 30 secs
Calories In and Out: 600
30 Day Squat Challenge: Rest Day
Winter Wellness Challenge: Incorporate a winter activity into your workout today.

• Went for a walk outside.
• 10 Ways to Melt Mega Calories this Winter 
• All utilize your major muscle groups and multiple joints
• Be sure to warm up, stretch and cool down during each workout
• Dress for the weather
• Snowshoeing
• 510 calories per hour
• Snow adds resistance, feet are heavier in snowshoes
• You recruit more muscle fibers
• Burn more calories
• Hiking
• 445 calories per hour
• Winter is great time for hiking as long as it's not icy and you can still see the trail markers
• Hiking in snow (especially deep snow) requires more effort from legs and heart than simple walking
• Make sure you have good, insulated boots to keep your feet warm and dry
• Shoveling
• 380 calories per hour
• With an ergonomic shovel and proper form, you'll elevate your heart rate and burn calories
• Use your legs, not your arms and back
• Sledding
• 455 calories per hour
• As long as you're walking back up  the hill, you'll have fun as well as get cardio when sledding for an hour
• Working hard when you're walking up the hill makes it like interval training
• Downhill Skiing
• 385 calories per hour
• Improves muscle strength and co-ordination
• Targets every muscle from abs down
• Can be expensive if you have to rent equipment
• Because most skiers spend many hours at a time on the slopes you can burn many calories in one day.
• Ice Skating
• 450 calories per hour
• Boosts endurance, balance, coordination
• Aerobic equivalent of a light to moderate jog
• Targets abs, calves, hamstrings, and quadriceps
• Can be done indoors or out
• Snowboarding
• 390 calories per hour
• Improves balance and core strength
• Cross Country Skiing
• 510 calories per hour
• Provides an intense cardio workout without stressing your joints
• Provides more of an endurance workout than downhill skiing because you don't have the downtime of the chair lift ride back up the hill
• Ice Hockey
• 380 calories per hour
• Great aerobic workout
• Improves coordination
• Broomball
• 470 calories per hour
• "Poor man's" version of hockey
• Rules of play are very similar
• Use brooms to hit a ball
• Wear rubber soled shoes instead of skates

The Good Belly Reboot.

•  Follow Your Gut Quiz
• I scored 8/14.  Good gut.  You have a basic idea of how the digestive system works but dig a little deeper here to learn how to keep your gut functioning properly. 

What I Ate:

•  Breakfast
• Cereal and milk
• Yogurt
• Lunch
• Crackers and Peanut Butter
• Pineapple with Cottage Cheese
• Snack
• Pepsi
• Dinner
• Chicken Breast topped with cheese
• Long Grain and Wild Mushroom Rice