12 Tips for Staying Fit During the Holidays

1. Set some goals!

It is important to set holiday goals that you can meet. Start with a short set of goals and a workable plan, and move on up from there. As you achieve your goals, revise your schedule as necessary. Reward yourself with a stress reducing treat when you meet your goals. Why not a good massage or a manicure? If those aren’t for you, how about a ticket to an athletic event or a concert?

2. Get a Jump on Training

If you don’t already have one, consider investing in a health club membership. Many people find it easier to work out around like-minded people than going at it alone.

Get a partner to work out with, preferably someone with the same goals you have. It’s more difficult to disappoint a friend than to do the same to yourself.

Keep a journal or log so that you know what you are doing as you exercise. This way you can measure your progress.

Hire a personal trainer. If it is difficult for you to get to the gym, this will give you the accountability you need. You must show up to your session! He or she will not want to hear that you have to go shopping during your hour. A personal trainer will also be able to design an individual workout program based on your specific goals and needs to get you the results you want. For some of you, this may also eliminate the stress of not knowing what to do for your workout on a particular day. The work is already done!

3. Workout as early as possible, preferably first thing in the morning.

If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

4. Plan your workout days one week in advance.

Due to the amounts of get togethers and abbreviated holiday hours at the fitness club, it is best if you decide a week ahead which days you will be attending the gym. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

When you make an appointment to exercise and put in on your calendar, you give it the same importance as a doctor appointment or business meeting. The chances of you getting to the gym will be greater.

Schedule an extra workout each week. You will congratulate yourself by the beginning of the year.

5. Eat Slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful. It works and will allow the “hungry- full” response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. It also allows the enzymes alpha amylase to break down the starches you eat into smaller molecules that the cells in your body can use for energy and lingual lipase to start digesting the fat content in your food.

Don’t miss breakfast, which kick-starts your metabolism and helps burn calories. Try eating smaller meals every three hours rather than few very large ones, but what ever you do, don’t skip meals. If you get very hungry before attending a party, we all know what may happen. Stay away from buffet tables at parties and use smaller plates when selecting foods. Establish a cut-off time of about 7:30pm or 8pm for eating, even during a family gathering. If you need a treat later in the evening, then eat fruits.

6. Have a tough workout before you cheat to minimize fat gain & maximize muscle.

Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

7. Eat Your Cheat Meals Wisely.

When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal. This goes without say, but try to not stuff yourself.

8. Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean – this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? Not tasty!

9. Continue to Drink Water

Water is going to naturally help you avoid eating as much if you drink a large glass 20-30 minutes prior to having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that will often take care of the food yearning. When you drink water during the day, it will suppress your appetite so you can eat less at a party. This is not skipping a meal, just a way to work through temptation. An optimal level of water per day- as stated by the National Institute of Health- is ½ to 1 gallon a day. Add one extra glass (8oz) of water per every 10lbs over weight too!

Drink a lot of water and limit the amount of liquor you drink. Remember that alcohol has almost as many calories per gram as fat. If you are cleared to have a drink, try a water or diet soda for every other drink of the night.

10. Cardio Ideas

You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardiovascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the Karvonen Formula: (220 – age – resting heart rate x target%) + resting heart rate = target heart rate

11. Avoid bad habits and taking shortcuts.

You’ve worked hard for so long, see it through to the end of the year. And then set new fitness goals.

12. Last, but not least!

Don’t sweat the small stuff. If you slip up, move on. Do not beat up on yourself. Just pick yourself up and get on with it.

In health and happiness,

Litania