Welcome to The Ultimate Wellness Circle November!
Hi Friends! It is hard to believe that winter is here, and the holidays are just around the corner. The season certainly feels differently this year - Zoom guests are in, and busy airports are out! I will be cooking a Thanksgiving meal just for Steve and myself! This month, I am sharing some simple, healthier Thanksgiving recipes that are perfect for an intimate meal for two, or just a few. I hope you enjoy!
Now more than ever it is so important to take amazing care of yourself…Eat well, exercise, connect with family and friends, and spend time in nature. Check all of your content over the last few months for recipe inspiration, great workouts and energizing music….. Everything is there for you, to support your fitness and well-being.
Happy Thanksgiving everyone! I wish you the best time with your family, and that the holidays fill your home with warmth and laughter.
Love, Lisa C
This month’s health and fitness topics include:
Thanksgiving Recipes - All of my favorite “healthier” recipes for your Thanksgiving feast.
Music Playlist - Fun tunes from master spin instructor and DJ ELizabeth Hill
Workout - Let’s get those endorphins going! “Full Body Sweat!”
Simply scroll down this page to access all of your recipes, workouts and Bonus material for November!
Thanksgiving 2020 Recipes
These healthier versions of classic Thanksgiving recipes will help you plan a feast that friends and family will love. All of these recipes would be great for a small gathering or a romantic dinner for two, any night of the week.
I am not cooking a turkey this year, so I have included a chicken dish that I made for Rosh Hashana. Everyone loved it!
Enjoy the feasting!
November Playlist
High energy tunes from master spin instructor and DJ, Elizabeth Hill
Set Adrift on Memory Bliss by P.M. Dawn
My Sharona by The Knack
Lose Control by Missy Elliott
A Little Respect by Erasure
Like a Girl by Lizzo
Dreams (Gigamesh Remix) by Fleetwood Mac
Me, Myself & I by De La Soul
You Get What You Give by New Radicals
One by Mary J. Blige & U2
I am Here by P!nk
Gonna Make You Sweat (Everybody Dance Now) by C + C Music Factory
November Rain by Guns N’ Roses
Workout
FULL BODY SWEAT!
Now is the time to focus on staying strong and healthy and being the very best version of yourself! I have created some different intensities with this workout by throwing in some isometrics, time under tensions, and intervals to work fast twitch muscles.
Workout Summary:
Tempo Lunge: Do 2-3 sets of this exercise before moving on to the next 3 Super Sets.
Super Set 1: Seated Good Morning X 10 into Dynamic Ball Toss for 45 seconds.
Super Set 2: Plie + Bicep Curl X 20 into Wall Sprints for 45 seconds
Super Set 3: Push Up + Row X 10 into Low High Presses for 45 seconds
Courtsey + Overhead Pres: Do 2-3 sets of this exercise and you are done.
Thank you Cara for being my fitness model this month!
Opening Exercise: Tempo Lunge
2-3 sets: Tempo Split Squat with a pause at the bottom x10-12 each side. Rest 1 minute between sets
Superset 1
1. Seated Good Morning
Position feet apart on floor with knees slightly bent. Keeping back straight, bend torso forward as low as possible by bending hips. Raise torso until torso is upright. 10-15 reps. Start with no weights, hands behind the head. Add a dumbbell when you feel ready to progress.
2. Dynamic Ball Toss for 45 seconds
Go slow at first….This one requires good hand-eye coordination. Toss and catch the ball in line with the chest. Abs remain stable and low back pressed to the ground. Exhale as you toss the ball up. 5-8lb ball.
Superset 2:
1.Plie + Bicep Curl X 10-20
Feet wider than hip width distance apart, toes pointed out. Elbows into your waist as you curl the weights up to your chest and at the same time, straightening your legs from your plie squat. 8-10 lbs
2.Wall Sprints for 45 seconds
Head, shoulders, hips, knees and ankles should always be aligned, with your body positioned in about 45-degree angle to the ground. Focus on speed, high knees, explosiveness.
Superset 3:
3.Push Up + Row
Place a pair of dumbbells, under your shoulders in a plank position. Complete 1 push up. Once you're back in the starting position, pick up a dumbbell and row right and left, by pulling the dumbbell upwards. 5-8 lbs.
4. Low High Press for 45 seconds
A standing overhead press done with momentum from the lower body. “Squat, reach down, stand, reach up.” Start with a light weight and move up when you need more of a challenge. 8-10 lbs.
Closing Exercise: Curtsey + Over Head Press
2-3 sets 10 Reps. Rest 1 minute between sets.
Shifting your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg. Lower by bending your knees, until your right thigh is parallel to the floor. Return to the starting position and repeat on the opposite side. Over head press in the middle.
