With the Holiday season fast approaching, did you know that an average American gains anywhere between 7-12 pounds from Halloween through the New Year? This period can be a lot more challenging for people who are on a fitness -for-health program. It means they have to muster up more determination and practice more discipline, or else the holiday festivities could surly make them bloat. In this blog, you will learn about some techniques on how you can stay Healthy & Fit even during the “Eating Season.”
The first strategy is for You to keep your fitness goal in mind. You should constantly remind yourself what goals you want to achieve and why you want to achieve them. Your goals should ALWAYS keep you motivated! Also try and continue to exercise at least 3 times a week. But if you find yourself overwhelmed with holiday traveling and family parties then just find at least 20-30mins. in your hectic holiday schedule to do some at home workout routine. For example:
Warm-up – 5 minutes
1. Jog in place 30 seconds
2. Jumping jacks 30 seconds
3. 15 Bodyweight squats
4. March in place 30 seconds
Circuit 1: Repeat 3 times with minimal rest between circuits
20 Body-Weight Squats
20 Mountain Climbers
20 Walking Lunges
20 Jumping Jacks
Circuit 2: Repeat 2 times with minimal rest between circuits
20 Push-ups (modified on your knees is OK)
20 High Knees (on each side)
20 Dips on a Chair or Bench
20 High Knees (on each side)
Circuit 3: Repeat 3 times
20 Bicycle Crunches (on each side)
30 Pulsing Squats (Pulse up and down 1-2 inches at the bottom position of a squat)
30 seconds Plank
30 seconds Side Plank (on each side)
Cool Down: 5-10 min walking and stretching out each muscle group.
The second strategy is to begin each day with a Breakfast rich in protein and fiber also be mindful of your calorie intake throughout the rest of the day. In addition before a Holiday Party, snack on appetite- satisfying proteins like almonds, a half cup of 1% fat cottage cheese, and Greek yogurt will give you 13 grams of protein in a little over a quarter-cup serving. Filling up before you step foot in the door to the Holiday party will prevent overindulging once your inside.
The third strategy is to ALWAYS prefer Fresh & Raw items on the party table. If you see some fresh salads, go for them first. They will not only fill you, they will provide you with essential vitamins and nutrients your fitness needs. By the time you finish your salad, you would already lose appetite in trying other foods on the party table.
And the forth strategy is to watch your alcohol consumption: if you drink alcohol, also make sure you drink non-alcoholic beverages preferably water. Alcohol depletes your body of fluids and can lead to dehydration if done in excess. Drink 8-12 ounces of water for every alcoholic beverage you drink. And keep in mind that all alcoholic beverages pack a lot of extra calories, which our waistline doesn’t need.
Remember Holidays are Only One Day!
Not a WEEK, MONTH, or SEASON! Stay in control of portion size. Treat yourself to a taste. Moderation is the Key to Success.
Focus on Maintenance vs. Weight loss. If you are looking to lose a little weight, you need a good fitness program. Challenge yourself during the holiday season, but avoid unrealistic goals at this time.
Most of all, remember that these are times to enjoy yourself, your family and friends.
Let the Holiday Season Begin!