ZP Monthly November, 2024

Guy Foust
Nov 7, 2024
3 min read

Welcome

Welcome to the November, 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

Hello ZP Community,

November is the perfect time to focus on maintaining your fitness goals as the holiday season approaches. This month’s newsletter includes tips to stay active and balanced while enjoying holiday treats, a strength-building workout to prepare your body for winter, and nutritious recipes that keep you feeling energized. With shorter days and colder weather, we'll also highlight ways to stay motivated, keep your immune system strong, and set yourself up for a healthy, successful finish to the year.

2. Seasonal Fitness Tips

Stay ahead of the game with our seasonal fitness tips:

Tip 1: Consistency over Intensity
- Keep consistent over time. Don’t skip and try to make up.
- Why: With the holiday season ramping up, it’s easy to skip workouts. Focus on shorter, consistent sessions to keep up your routine and prevent setbacks.
Tip 2: Stay Hydrated
- Even though it isn’t as cold outside, remember to stay hydrated!
- Why: Colder weather often masks thirst cues, leading to dehydration. Keep a water bottle with you and aim for steady hydration to maintain energy and recovery.
Tip 3: Practice Portion Control During Holiday Meals:
- With holiday meals coming along, enjoy your time with family, just don’t overeat!
- Why: Enjoying holiday foods doesn’t mean overindulging. Use smaller plates, eat slowly, and savor each bite to stay satisfied without overdoing it.

3. Workout of the Month

Workout: Turkey Burn Circuit

Description: This Thanksgiving-inspired workout is designed to boost your strength and burn calories, leaving you feeling strong and energized for the holiday season. Each exercise targets multiple muscle groups, giving you a full-body workout that’s both festive and functional. Repeat the circuit 3 times for a solid calorie burn!

Steps:

Warm-Up: 5 minutes of light cardio (jump rope, brisk walking, or jogging) followed by dynamic stretching.
Gobble Squats: 15 reps:
1. Hold a weight or kettlebell at your chest and perform squats, keeping your core engaged. These squats mimic the idea of carrying a turkey—building strength in your legs and glutes!
"Stuffing" Russian Twists: 20 reps (10 per side):
1. Sit on the floor, lean back slightly, and hold a dumbbell or medicine ball. Twist your torso to each side, tapping the weight on the floor beside you for core activation.
Pilgrim Plank Rows: 12 reps per arm:
1. In a plank position with a dumbbell in each hand, row one dumbbell up to your hip while stabilizing your core. Alternate sides to strengthen your back and shoulders.
Mashed Potato Mountain Climbers: 30 seconds:
1. From a plank position, bring one knee toward your chest at a time, alternating quickly to get your heart rate up.
Harvest Lunges: 12 reps per leg:
1. Hold a weight or pumpkin at your chest and perform alternating lunges, focusing on balance and leg strength.
Gravy Boat Glute Bridges: 15 reps:
1. Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, to work your hamstrings and glutes.
Cool-Down: 5-10 minutes of stretching, focusing on your legs, back, shoulders, and core.

4. Nutrition Tip of the Month

Tip: Holiday Meals

With holidays coming up, you can still enjoy spending time with family and eating the food you enjoy. Don’t try to overcompensate and eat less calories to make up for the over eaten days. Just get back on track and you will quickly get back to your goals!

Recipe:

No recipe this month! I want to hear from you guys! What are your favorite Thanksgiving dishes?

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. (Coming Soon)
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: If you sign up by the end of November, we’ll give you a 30% off discount through the end of the year! Don’t miss out on the opportunity to transform your health and fitness with our dedicated support.

Join Now

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