by Dana Cavalea November 26, 2017

Well.. the Holiday Season is amongst us!

After making one trip to the mall this weekend, I realized the only thing I like about malls is the fact they give you a place to walk around on a cold day...

And the sales at Macy's... but other than that.. I will be online this holiday season! (sorry)

But as I was buzzing around the mall, I couldn't help but judge the physical condition of those around me.. 

The most shocking part was standing on line at Starbucks and watching people that were in shape, out of shape, and still choosing a direction order their FRAPAWAPACCINOs.. along with muffins, scones, and other baked goods..

Ingesting 1500+ calories in a drink and snack.. both of which provide ZERO NUTRIENT VALUE..

It is no wonder we have such an obesity issue.. 

It is no doubt easier to eat then burn.. 

Until NOW!

I want to give you one of my FAVORITE Routines to Try to Keep you BURNING THE BIRD and the EXTRA HOLIDAY fly by, grab and go calories that "happen" during the holidays..

(I must admit, I am guilty too.. no apple or pumpkin pie gets by me)..

I will give you a Moderate Intensity Routine Below!

Moderate: On a treadmill, we will introduce a walk/run combination..

  • .25 miles of Incline Walking (3.5-4mph,5 incline)
  • .50miles of Jogging (4.0-6.5) with ZERO INCLINE
  • .25 miles of Incline Walking (3.5-4mph,5 incline)
  • .25 miles of Jogging (4.0-7.5) with ZERO INCLINE
  • .50 miles of Walking (3.5-4mph,5 incline)
  • .25 miles of Jogging (4.0-7.5) with ZERO INCLINE

This is a total of 2 miles.. and at the end.. Chart Your Time!

You can do this 3x/ week.. and try to cut your times by increasing speeds even a little each time!

This is honestly my favorite program because of the variety..

What is great about this routine is the constant change which creates an INTERVAL PROGRAM for you.. 

Because this is moderate by nature.. you can even do this 4 days per week.. and .. in just over 20 minutes.. YOU ARE DONE!

So I hope you can enjoy this... and let me know how it goes!

And for a little comedy.. I recently found today's video of one of my nephews.. (doing a video blog.. this is what kids do today.. so have a laugh)



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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