ZP Monthly December, 2024

Guy Foust
Dec 4, 2024
4 min read

Welcome

Welcome to the December, 2024 edition of ZP Monthly! We're excited to share the latest tips, recipes, and workouts to keep you performing at your zenith.

Introduction
Seasonal Fitness Tips
Workout of the Month
Nutrition Tip of the Month
Get Started!

1. Introduction

As the year wraps up, December is all about staying active and balanced through the holiday hustle. This month’s newsletter has everything you need to keep your health on track while enjoying the season. We’re bringing you tips to maintain motivation, a winter workout to keep your body strong, and nutritious recipes to fuel holiday festivities without sacrificing your goals. Let’s finish the year strong and set the foundation for an even healthier start to the new year!

2. Seasonal Fitness Tips

Stay ahead of the game with our seasonal fitness tips:

Tip 1: Stay Active During Holiday Festivities
- Why: Incorporate movement into your holiday traditions, like taking a walk after meals, playing in the snow, or doing a quick home workout. It keeps you feeling energized and offsets indulgent holiday treats.
Tip 2: Create a Winter Fitness Challenge
- Why: Set a goal for the month, like completing a certain number of workouts or steps, to stay motivated during colder, darker days. Challenges are fun and give you something to celebrate.
Tip 3: Dress for Success in the Cold:
- Why: If you’re exercising outdoors, layer up with moisture-wicking fabrics and warm outerwear to stay comfortable and safe in chilly weather. Staying warm makes it easier to stay consistent.

3. Workout of the Month

Workout: Winter Warrior

Description: This full-body workout will keep you warm and energized during the colder months. It combines strength and cardio to build muscle, torch calories, and embrace the holiday spirit. Perfect for staying on track amidst the festivities! Repeat the circuit 3 times for a balanced, effective workout.

Don’t forget to warm up!

Steps:

Snow Shovel Squats: 10 reps

Hold a dumbbell or kettlebell like a "shovel" in front of you. Perform squats while keeping your back straight and core engaged, mimicking the motion of lifting snow.

Reindeer Push-Ups: 10 reps

Do push-ups with knees or toes on the ground. For added intensity, lift one leg slightly off the ground as you lower yourself to mimic a "prancing reindeer."

Sleigh Pulls: 30 seconds

Use a sled if you have access to one at the gym, or simulate by tying a resistance band around a heavy object and pulling it toward you in a low squat position. Engage your legs and core to mimic the effort of pulling a sled through snow. Skip if you cannot do these.

Snow Angel Jacks: 10 reps

Perform jumping jacks with wide arms and legs, mimicking the motion of making snow angels to keep your heart rate up.

Holly Jolly Plank Twists: 20 reps (10 per side)

Start in a forearm plank and twist your hips side to side, lightly tapping the ground for a strong core and oblique burn.

Star Step-Ups: 10 reps per leg

Use a sturdy bench or step. Step up with one foot, driving through your heel to engage your quads and glutes, then bring the other foot up. Step down and alternate legs. You can use a light kettlebell or dumbbell as a “star” and reach up at the top of the step-up.

Cool-Down: 5-10 minutes of stretching, focusing on hamstrings, quads, back, and shoulders.

4. Nutrition Tip of the Month

Tip: Enjoy Holiday Treats Mindfully

The holidays are a time for indulgence, but moderation is key. Instead of skipping your favorite treats, savor them slowly and be mindful of portion sizes. Balancing festive meals with nutrient-dense options like lean proteins, whole grains, and vegetables will help you feel satisfied without overdoing it. Remember, one meal won’t make or break your progress—enjoy it guilt-free and stay consistent the rest of the time.

Recipe: Low-Fat Peppermint Mocha Protein Shake

Ingredients:
1. 1 scoop chocolate protein powder
2. 1 cup unsweetened almond milk (or low-fat milk)
3. 1/2 cup cold coffee (decaf or regular)
4. 1/4 tsp peppermint extract (adjust to taste)
5. 1/2 frozen banana (optional for creaminess)
6. 1/2 tsp unsweetened cocoa powder (optional for extra chocolate flavor)
7. Ice cubes
Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass, garnish with crushed peppermint candies if desired, and enjoy this festive, protein-packed treat!

5. Get Started!

Are you looking for personalized support and expert guidance on your fitness journey? Ready to take your fitness and nutrition to the next level? Our online coaching program offers:

Customized Workout Plans: Tailored to your fitness level and goals.
Nutritional Guidance: Personalized nutrition goals and recipes.
One-on-One Coaching: Regular check-ins and support from certified coaches.
Exclusive Community: Access to a members-only group for motivation and accountability.

Special Offer: Have you always wanted to take the step to better your health? If you sign up by the end of December, we’ll give you a 40% off discount! Don’t miss out on the opportunity to transform your health and fitness with our dedicated support.

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