The turkey was perfectly cooked, the stuffing was heavenly and the pies were a slice of heaven. You couldn’t resist the extra helping of mashed potatoes or the third slice of pumpkin pie. As you sit there, satisfied and slightly numb from the sumptuous meal, you can’t help but feel a little guilty about the indulgence.
If you can relate to this feeling, know that post-holiday bloating is real and you’re not alone! You may feel uncomfortable right now, but the good news is that there are plenty of ways to bounce back from your Thanksgiving food coma and regain your vitality, all with the help of a positive mindset and your trusty Total Gym.
Why the post-festive bloated feeling is real:
It’s important to understand why you get that bloated, sluggish feeling after Thanksgiving dinner. Here’s a quick summary:
• Overeating: The most obvious culprit is the sheer volume of food consumed during a Thanksgiving feast. A little indulgence is fine, but when the seconds turn to thirds, the bloating begins. Your body can’t break down and burn food fast enough.
• High in sodium: Many Thanksgiving dishes, from canned cranberry sauce to canned gravy, are loaded with too much sodium. This can lead to water retention and bloating. (There are great recipes for homemade dishes that allow you to control the ungrateful and how to prepare it.)
• Rich and fatty foods: Traditional Thanksgiving dishes such as mashed potatoes with butter, gravy and heavy cream pies are high in fat. Excess fat can slow digestion, leaving you feeling fuller for longer.
• Carbonated drinks: If you’ve had too many sodas or carbonated drinks, you may feel extra gassy, contributing to that uncomfortable bloating.
• Food combinations: Certain food combinations can lead to indigestion, such as stuffed turkey and cranberry sauce. Sure it’s delicious, but this combination can make you feel uncomfortably full.
How to fight post-festive bloating:
Now, let’s get to the good stuff! Here are five practical ways to combat that post-festive bloat and get back on track to feeling great:
1. Drink Up: Drink plenty of water to help flush out excess sodium and reduce water retention.
2. Take a walk: A light walk after your meal can aid digestion and ease discomfort by getting your system moving.
3. Choose herbal tea: Peppermint, licorice and ginger tea can soothe your stomach and reduce bloating.
4. Choose high-fiber foods: Include vegetables and whole grains in your post-Thanksgiving meals to aid digestion and cleanse your system.
5. Movement Heals: And, of course, you can hit up your Total Gym for a targeted workout to sweat it out and help you feel better.
AFTER BURNING CIRCUIT
A post-burn workout is just what your body needs after indulging in Thanksgiving delights. So get ready to burn-baby-burn that bloat-like feeling with this Total Gym Post-Burn Circuit! The routine combines cardio and strength exercises to burn extra calories.
Goal: Feel less bloated, less bloated and help regain your vitality! Focus: Get your circulation flowing, aid digestion and blast extra calories!
Directions:
• Dynamic warm-up on your own for 3-5 minutes.
• Perform the following post-burn exercises in a circuit format, one after the other with minimal rest
• 20 repetitions per exercise
• Repeat each circuit 2 sets
• Bonus Round: Perform both circuits together for a 3rd set in the same mansion
• Finish with your own stretching routine to prevent soreness and help your muscles recover for your next workout
CIRCLE 1: Cardio
Setting: Squat Stand / medium-high level
1. Jack Squats
2. Hop Pendulums
3. Rotating hops
4. Bridge lifts (no jumps)
CIRCUIT 2: Power
Setting: Cables / low-mid level
5. Torso Chops R/L
6. Kneeling Rows
7. Sitting Flies
8. Raises on the front side
ROUND 3: BONUS ROUND
Do: Perform Circuit 1 and Circuit 2 as one long circuit, one final lap (3rd set) in the same manor. 20 repetitions per exercise.
The accompanying video shows how to perform this circuit after the burn in your Total Gym. Enjoy!
Bloating after Thanksgiving is a common occurrence, and it’s okay to enjoy the holiday. The key is to get back on track without missing a beat! These tips and the Post-Burn Total Gym workout will help you stay focused, feeling refreshed and ready for the big holiday season ahead!
MARY
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