Don’t Be a Fitness Turkey on Thanksgiving
Many of us are concerned about putting on a few pounds on Thanksgiving and in the weeks that follow, when life gets even more hectic than usual. Holiday shopping, parties, sending out greeting cards— who has time to exercise? Wrong answer. Make the time, as you do the rest of the year. Just remember your priorities, and stick to the plan, because smart, clean eating and good health never takes a holiday. In this first of a two-part feature, IFBB Bikini pro and top fitness model Juliana Daniell shares her tips, tricks and secrets for staying lean and toned during the holidays and year-round:
Eat Right. “A bad diet is 80 percent of the reason we don’t all have super tight, flat midsections! Eat healthy whole foods, and minimize alcohol, sugar, salt and refined carbohydrates. That said, I don’t believe in eliminating sodium from your diet completely— your body needs it to function optimally. Also, make sure you are drinking water all day long. Shoot for at least a gallon of water a day.”
Interval Training IS A MUST. “Perform HIIT a minimum of four times per week. Weight training is great, but the two together is the way to SEE the results you want.”
Push It. “Really get after your weight training and HIIT sessions. They should never feel easy. If they do, you’re not pushing yourself hard enough. Remember, your training is for you. The harder you work, the more results you will see.”
Mix It Up. “Keep your body guessing by consistently mixing up your training with different exercises, straight sets, supersets, drops sets and even the weight you’re using. Our bodies will adapt quickly to our training, which can cause a plateau. So, don’t get too comfortable with your routine.”
Have a (BOSU) Ball. “I love training abs on the BOSU ball, because it provides a greater range of motion, so I can more fully work all areas of my core— especially those ‘tough to tighten’ lower abs. I think doing abs twice a week is sufficient. If you have good posture throughout the day and you lift weights and/or do cardio daily, you’re engaging your abdominal muscles throughout all of those activities. You don’t want to overwork the area. It needs rest and recovery time just like every other muscle in the body.”
Just Get There. On those low motivation days, Juliana reminds herself that getting to the gym is the hardest part: “It’s usually the days when I don’t want to go to the gym that I have the best workout ever! I always remind myself of how good I will feel when I’m done, not only physically but also mentally. It’s a win-win when I go and a lose-lose when I don’t. Also, I tell myself it will only be harder the next time if I skip this time.”
Songs: “Jubel” by Klingande, anything by Kygo, “Malibu (Lost Frequencies Remix)” by Miley Cyrus. “This is such a hard question because I LOVE music (all genres), and what I listen to depends on my mood,” Juliana said.
Quote: “You never fail until you stop trying.” –Albert Einstein
Accomplishments: “Everything that I have done thus far in my life; the good, the bad, the sad, the happy. I truly love and appreciate all of it because it has made me who, and gotten me where, I am today.”
Recipe: “I’ve always been a sucker for protein pancakes,” Juliana said. “And my version is super simple.”
1/2 scoop of Isomorph™ 28 (cinnamon graham cracker is her favorite flavor for pancakes)
2 or 3 whole eggs*
1/3 cup of oatmeal*
Water or milk (Juliana: “I don’t measure; just eyeball it … remember, you can always add more!”)
Cinnamon (just a sprinkle)
Add salt and combine all ingredients in a bowl to make the batter, and cook in a pan on stovetop. “You can add berries, chocolate chips, coconut flakes, whatever you like to make it more exciting,” Juliana said. “And of course, top the pancakes with a small amount of maple syrup!”
*Amounts that Juliana uses; adjust to suit your appetite.
Juliana’s Top Supplements
These products from the Hi-Tech family of brands are part of Juliana’s routine to achieve optimal health, performance and vitality.
Isomorph™ 28 whey protein isolate, cinnamon graham cracker flavor, and L-Glutamine, from APS Nutrition
HumaPro® complete protein essential amino acid matrix, rocket pop flavor, and Chain’d Out® BCAAs, blue raspberry flavor, from ALR Industries
Juliana adds: “I also love Hi-Tech Pharmaceuticals’ Somatomax® exotic fruit flavor, but I don’t use this on a daily basis; usually just if I can’t sleep or I’m traveling a lot.”
More About Juliana
Juliana Daniell is an APS Nutrition athlete. For more information, check out her social media and official website:
Check out Part II on Friday: Juliana’s arm workout for that post-Thanksgiving burn!