Team Xcelerate: Xcelerate Your Game!
12 Days of Fitness
Gifts for You This Holiday Season
Day            7  
Greetings!
Team Xcelerate is pleased to give you Day 7 of your 12 Days of Fitness.
 
Day 7:
 
We also encourage you to take a moment and UPDATE your PROFILE by clicking the Update Profile/Email Address link at the bottom of this newsletter.
 
You can view past newsletters and the previous Days of Fitness by clicking here.
 
Happy Holidays from Team Xcelerate
  NutritionTipHoliday Nutrition Tips #4
 
Don't forget fat!  Really?

On Day 6 I told you what carbohydrates sources to avoid and which ones to choose, and today I have a similar topic regarding fat.

We recommend most nutrients come from whole food sources, meaning food products that are original form.

Here's the list of 3 different fatty acids:

Saturated: The fat you should keep as low as possible.  Animal produced fat, such as the fat around the pork chop, the high fat content in cheese, milk, etc.
 
For dairy products, choose low fat options. The only difference between low fat milk and high fat milk is exactly that, the fat content. You still have the same amount of vitamins and minerals in both, so always choose the low-fat version.

Monounsaturated & Polyunsaturated: I won't go into the difference between the two unsaturated fats, but when it comes to food sources, these are the ones to choose most frequently.
- All different types of seeds and nuts (almonds, walnuts, pecans)
- Olive oil and Canola oil
- Avocados
- Fatty fishes (mackerel, sardines)

A good option is to choose a quality Omega-3 supplement if you have a hard time getting these food products into your daily nutrition intake.

Add Team Xcelerate's FitFunCamp to your weekly routine and get the support and direction that will help you on your road to a healthy, happier you! 
MixItUpToday's Workout
 
You will perform 30 seconds of intense work followed by 30 seconds of rest (30/30 tabata).
 
Tabata: is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
 
Today's Circuit:
1. Bodyweight 1/2 Squat
2. Plank
3. Alternating Lunges (in place)
4. Side Plank (left)
5. Side Plank (right)
6. Wall Sit (put your back against a wall, feet slightly in front and slide in to a sitting position, hold)
 
Perform each exercise for 30 seconds, then 30 seconds rest, 2 complete circuits will be followed by 1 minute of rest.  Repeat 1 time for a killer 25 minute workout.

Don't blame it on your age or gender. Challenge yourself and get out of your comfort zone!
 
Do you have a camera phone or flip camera??  We'd love to see videos of you trying the workouts.  Submit your videos to teamxyg@gmail.com.
DidYouKnowDid You Know?
 
  • That you can get a total body workout in as little as 4 minutes
 
  • Your heart is really a muscle. If you want it to be strong, you need to exercise it.
 
  • In 2004, Americans spent $66 billion on carbonated drinks, and the soft drink industry produced approximately 52 gallons per year of sugar-sweetened and "diet" soda -- or 18 oz per day -- for every man, woman, and child in the United States.
 
  • One 12-ounce can of soda contains about 8 teaspoons or about 33 grams of added sugar, which equals approximately 130 calories.
MealMakeoverMeal Makeover
 
Fun Fruit Kabobs (kids & adults)
 
Prep time: 15 minutes

Ingredients:

  • 1 apple
  • 1 banana
  • 1/3 c. red seedless grapes
  • 1/3 c. green seedless grapes
  • 2/3 cup pineapple chunks
  • 1 cup nonfat yogurt
  • ¼ c. dried coconut, shredded 

Utensils:

  • knife (you'll need help from your adult assistant)
  • 2 wooden skewer sticks
  • large plate

Directions:

  1. Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate. 
  2. Spread coconut onto another large plate.
  3. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
  4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
  5. Repeat these steps with another skewer.

Serves: 4

Team Xcelerate is accepting donations of unwrapped toys for Toys for Tots.
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View a PREVIEW VIDEO of the 24 Day Challenge now
 
Contact us today, at teamxyg@gmail.com, for a consultation.  Mention that you saw the 24 Day Challenge here and receive a 20% discount when you order through Team Xcelerate.
 
 
*Purchase a 24 Day Challenge, through Team Xcelerate, and receive 2 months FitFunCamp FREE
 
 
        Click Drew to view his video
 
 
FREE
FitFunCamp
(boot camp-style) classes in December
 
Classes held T/W/Th/Fr 5:30-6:15am @ E.B. Bridge Park, M/W 6:35-7:20pm (M - Shriner's Field, W - E.B. Bridge Park). 
 
Please email teamxyg@gmail.com or call 504-915-9716
to reserve a FREE spot.