WORKING OUT DURING THE HOLIDAY SEASON
Getting your workout in! The holidays are a busy time and sometimes you just can’t fit in your workouts, or your workouts take a back seat to holiday parties and other social events. Here are some ways that you can make sure you get your workouts in during this busy time.
1. Make a Workout Date with a Friend: You will be more likely to show up if a friend is waiting for you.
2. Book Your Personal Trainer: Having a paid appointment will keep you motivated to get to your training session, and on time because you have made a monetary commitment.
3. Workout First thing in the Morning: Errands and weekend schedules can get in the way throughout the day, so wake up an hour early before the family, and hit the gym or go for a nice run.
4. Try Something New: Sign up for a morning yoga class or boot camp. The excitement of something new can help keep you motivated to get out of bed, plus the fact that you don’t have work.
5. Give Yourself a Reward: Make yourself a promise to get a massage, enjoy a pedicure or buy a new outfit, only if you have completed your workout.
Surviving the Thanksgiving Meal
Get an intense workout that involves lifting heavy weights on Thanksgiving day before your meal. After doing a workout that recruits large muscle groups the food that you feast on will be used to help build muscle instead of being used for storing fat.
Load up on protein and veggies at your meal. Fill your plate up with as much veggies and protein as you can get on your plate. Eat what you have on your plate and then wait at least 10-20 mins before you go back for seconds.
Keep your feasting to one day and don’t let it overflow to the weekend. Enjoy your Thanksgiving, eat what you need to feel satisfied and then move on. Don’t make it a whole weekend food fest.
If you do overindulge don’t beat yourself up over it. Enjoy your day, drink a ton of water so you are not bloated the next day and then go back to your normal eating habits the next day.
Stress and the Holidays
Spending time with family, shopping to get everyone presents, eating out and sleeping less are all things that can lead to extra stress over the holiday season.
For some people the holidays can cause added stress to your life and affect your well-being. Here are some simple tips to help you manage stress over the holiday season.
Stress cannot only cause havoc on your life, but also your body. Stress can be a reason that you are not losing weight and have many other negative side effects. Try some of these stress-reducing techniques today.
Take a walk. Leisure walking is a great way to reduce cortisol levels and a great relaxation technique.
Meditate. Take a few minutes today to spend some time in meditation. Sitting still for a few minutes and focusing on your breathe, will help to center yourself and make you feel calmer.
Get a massage or do self-massage. Massage allows the brain to calm down and focus on feeling good.
Take a time out. Sometimes adults need time out too. Take a few minutes in your stressful day to stop what you are doing, take
a few deep breaths, clear your mind and when you feel like you are relaxed go back to your day. Listen to relaxing music. Just by listening to music can help you to reduce stress levels and relax.
Healthy Thanksgiving Day Swaps
We all know Thanksgiving dinner can add up to sometimes 1000s of calories and huge amounts of fat!! But, this year you can make some simple swaps so that you can avoid unbuttoning your pants after dinner from eating too much!
- Trade in mashed potatoes for mashed cauliflower! Looks the same and still tastes great.
- Make your own cranberry sauce with real cranberries and skip the canned stuff that is filled with sugar.
- Trade in your pecan pie for apple or pumpkin pie.
- Swap out your bread stuffing for a side of quiona to add some extra protein.
- Instead of having sweet potato pie with marshmallows and brown sugar have roasted sweet potatoes.
5 Ways to Feel Better Today
1. Workout: A good workout will boost your mood, release anxiety, relieve stress and give you an energy boost to start the week.
2. Eat A Healthy Breakfast: Eating a breakfast high in fiber and low in fat will help boost your metabolism and give you an energy boost to get through the morning.
3. Pack Lunch: Preparing a healthy lunch will save you calories and money from eating out.
4. Do Something Good: Helping someone else, donating your services, or just calling a friend to say hello will give you a positive boost. Not being selfish in life will make you a happier person.
5. Make A To Do List: Feeling overwhelmed because you have so much to do? Write down and prioritize your list. Cross off the items as they are completed.
Scared of Halloween?
Does the thought of Halloween and the candy that surrounds it scare you?
Here are some tips to surviving Halloween.
- Don’t buy candy you like. It is much easier to not be tempted to eat the candy then to have to muster up willpower every time you pass by the bag of candy you bought for the trick or treaters. Find candy that you don’t really like and buy that for your house. Don’t tempt yourself with candy that you like and would want to eat.
- Keep that bag closed and out of sight. If you can buy candy closest to Halloween as you possibly can so that it is not in the house calling your name. If you have to buy the candy earlier then keep it out of sight so that you are not tempted and don’t open the bag at all. Don’t even tempt yourself saying you will have just one piece. Act like its not even around.
- Just because its Halloween doesn’t mean you need to eat candy. There is no rule saying that you have to have candy just because its a “holiday.” Leave that tradition to the children and make a new tradition that you don’t need to eat candy! It takes sometime to break habits of situations and the food that is involved in celebrating that holiday. Make this year the year you decide that you don’t need to have candy to enjoy Halloween.
- Get rid of most of the candy the day after. If you have kids in your house and allow them to have candy then pick a few pieces to keep in the house and then get rid of the rest. There is no need to keep all of the candy you either received or have left over in the house. Get rid of it and get back to your clean eating habits.
Healthy Fall Dining Out Tips
Dining Out? Eat Before You Go: Do not show up starving to dinner because you will be tempted to eat the entire loaf of bread and order a high fat appetizer. Be sure to eat a small healthy snack like an apple, or oatmeal before you dine out.
Talk More, Eat less: Focus on conversation and laughter instead of making the main focus eating.
Share a dessert: Is it really worth it to eat an entire piece of cheese cake to only feel full and bloated afterward? Instead, share a healthier dessert.
Swap: Skip the fries and mashed potatoes and ask what seasonal fall veggies are available.
Stop When Full: There is no reason to finish your entire plate if you are full. Wrap the rest up and take it home.