Holiday Fitness Survival Guide

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HOLIDAYFITNESS

SURVIVALGUIDE

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Holiday Fitness Survival GuideHoliday Fitness Survival Guide

You’ve worked hard, dedicated time, and put in a lot of effort towards reaching your fitness goal.You did this by:• exercising regularly,• eating healthy,• keeping motivated,• and staying on track.

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THAT’S GREAT!!

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Unfortunately ...

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THEY’RE BACK!!!

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DON’T let family dinners or holiday parties sabotage all your hard work at the gym!

These holiday fitness survival tips will help you enjoy the season, while still making sure you stay on track towards reaching your fitness goals!

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The holiday season is notorious for distracting people from their workouts. One missed workout can easily turn into several over the holidays. Be sure to:

1. Establish your complete holiday schedule, and include your weekly workouts.

2. Create a “Plan B” for times when you can’t get to your workout (i.e. 15 minute exercise breaks – brisk walk, push-ups and sit-ups)

3. Schedule a workout in before your holiday gathering to help alleviate any “holiday guilt”

SCHEDULE YOUR WORKOUTS IN ADVANCE

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If you plan on traveling during the holiday season, be prepared to exercise with or without a fitness club. Be sure to:

1. Bring your workout clothes and shoes on the road

2. Choose hotels that have fitness rooms or are close to fitness clubs (i.e. complimentary free passes)

3. Bring “travel-friendly” fitness accessories (i.e. jump rope, exercise resistance bands, TRX suspension trainer), especially if you don’t have access to a gym or fitness center

FIT EXERCISE INTO YOUR TRAVEL SCHEDULE

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The holidays can add a lot of additional stress to your already hectic schedule.

To ensure the holiday season is a pleasant one, try to include stress relieving activities on a daily basis, including:

• 5 to 10 minutes of meditation

• Watching your favorite show

• Reading a book

• A vigorous workout

• A 30 minute massage

FIND WAYS TO MANAGE YOUR HOLIDAY STRESS

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The holidays are all about the “over the top” feasts, delicious food, and abundance of alcoholic beverages.

To help curb your appetite at these events plan on eating four to six small meals throughout the day (healthy choices, of course) so you are less likely to binge at the dinner table.

Choose “heavier” foods with a high water content and lower calories like:

• Broth-based soups

• Fruits

• Vegetables

EAT SMALL MEALS THROUGHOUT THE DAY

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The appetizer table is a dangerous place to “hang out”. Although the table includes small portions, they can pack a lot of calories in a single serving! To avoid the “unintentional” calories at the appetizer table:

• Don’t hang out at the appetizer table

• Use small plates or napkins and limit yourself to two trips

• Choose healthier, nutrient-dense foods (i.e. fruits, vegetables, low-fat foods)

• Limit yourself to one low-calorie alcoholic beverage (i.e. wine, light beer)

PROCEED WITH CAUTION AT THE APPETIZER TABLE

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The holiday theme for food is “abundance” (i.e. big plates, big portions, and big heartburn). Remember that you don’t have to finish everything on your plate to enjoy your meal.

The first few bites always seem to taste the best. If you are looking to truly enjoy your food, while still avoiding the guilt of overindulging, simply take a few bites of each luscious dessert or savory treat on your plate.

Remember, in just a few bites you get 90 percent of the pleasure with only 10 percent of the calories!

DON’T FINISH EVERYTHING ON YOUR PLATE

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Sitting down at the dinner table is not a competition! It takes approximately 20 minutes for our brain and stomach to register feelings of fullness. If you eat too fast, you will most likely eat more food than your body really needs. To avoid overeating:

• Wait 20 minutes in between snacking at the appetizer table and eating the main course

• Note of the time when you start your meal (and eat slowly)

• Have at least one glass of water with your meal (in addition to your alcoholic beverage)

AT THE DINNER TABLE ... SLOW DOWN!

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Liquid calories can add up quickly (especially alcoholic beverages). Alcohol contains nearly as many calories per gram as fat (7 calories versus 9 calories) and it tends to lower our inhibitions which opens the door to over indulging on high calorie foods. Below is a list of alcoholic beverages and their calories:

• 80 calories - White wine (4 oz)• 85 calories - Red wine (4 oz)• 100 calories - Light beer (12 oz)• 120 calories - Wine cooler (8 oz)• 150 calories - Gin and tonic (4 oz)• 160 calories - Beer (12 oz)• 205 calories – Eggnog (4 oz)• 225 calories – Daiquiri (4 oz)• 262 calories - Pina colada (4 oz)• 270 calories - Margarita (4 oz)

CHOOSE LOW-CALORIE BEVERAGES

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To burn some of the calories you’ve consumed at the event, walk around the room and socialize. You burn additional calories by being on your feet and you are less likely to eat while “on the move”. The additional steps you take throughout an evening can add up to a few hundred calories.

If you are brave enough to venture onto the dance floor, you can burn significantly more calories! For example, according to Self.com, for every 15 minutes of “social” dancing, a 150-pound person can burn over 80 calories!

MOVE AROUND THE ROOM (or get up and dance!)

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One of the best ways to track your fitness progress during the holidays is with a training and nutrition journal. It makes you accountable for your actions and is a great way to ensure you stay on track during unpredictable times, like the holiday season.

Writing in a journal also helps you maintain a realistic view of your overall program and how your workouts and nutrition can balance each other out. For example, an overindulgence one day can serve as extra fuel for a challenging workout the following day!

MONITOR YOUR TRAINING AND NUTRITION

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Take the necessary steps to make the most of the holiday season, while managing to stay on track with your fitness progress.

Remember to always be good to your body ... and it will be good to you in return.

ENJOY THE HOLIDAYS!

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THANK YOU!For more information visit

www.todaysfitnesstrainer.com

http://www.todaysfitnesstrainer.com

http://www.todaysfitnesstrainer.com

Holiday Fitness Survival Guide

Health & Medicine

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