Michael Simmer BS, CSCS, LMT, FST
It’s beginning to look a lot like stress-mas, everywhere you go. It’s easy to gain five or ten, it’s all happening once again, with candy canes and check-out lanes that grow.
Let’s face it the holidays can be a stressful time and yes while it often is worth it in the end, the steps leading up to it can do a number on anyone’s healthy habits. You have been putting in the hard work all year long, working and striving to reach your goals, and you have come to far to see it all undone by a 30-day season of binge eating, drinking, shopping, parties and in laws. So with that in mind here are a few tips on how to navigate and survive this holiday season, and hopefully provide you with a spring board into the new year, and new goals.
- Drink water! Drink water as often as you can and opt for it over other sugar filled alternatives. If you are someone who typically enjoys a soda or fruit juice take this time of the year to sub in water, knowing that you will probably be eating an extra desert that you usually would not have. It becomes a numbers game, work to avoid adding sugar on top of sugar on top of sugar and sticking to water for the majority of your beverage choices will go a long way in helping you stay on track through the season.
- Keep Moving!Even if it is for a brief 20-minute walk or if it is a family 3-hour hike, try and plan active activities for the family to do every day or make sure there is a spot that you can get yourself into the gyms in Scottsdale AZ or out for a 30 min walk or run.This may seem impossible at first but remember it does not have to be a full out workout every day, just something that gets you moving for 20 minutes or more. If you need some ideas on fast workouts you can use talk to your Pulse Coaches today and we will be happy to help you make a plan.
- Eat Smart!I know what you are thinking this is the point where I tell you to avoid all those bad foods and stick to salads and lean proteins, well yea that would be awesome, but most likely not realistic. When I say eat smart this holiday season,I mean take some extra steps to help you avoid over eating, remember it takes about 20 minutes after eating a meal for our bodies to recognize that we are full, so with this in mind the first step to eating smart this season is to slow down! Everything is so fast paced during this time of year, take your time when you are eating. The next thing I suggest is when making your plate load it up with the veggies first, if you can fuel up with Soup, Salad and veggies then you will not be as hungry after dinner, and instead of eating a whole desert a few small bites will be satisfying to your sweet tooth.
- Limit the Booze!Come on you had to know this was coming sooner or later, but this one is key.Holiday parties, Family dinner, get together with friends all can lead to having a few to many drinks. I am not saying you need to have 0 drinks, if you want to have a cocktail or 2 that’s fine but just be mindful and aware of the calories that come with those extra drinks. If you have a holiday party or get together try and stay to 2-3 drinks for the night and alternate those drinks with something like a sparkling water, keeps you engaged longer but with out the need for those extra drinks. Are you going on vacation and know drinks will be a nightly thing? Try and stay to under 10 drinks for the week and again remember to stay hydrated and drink some extra water during the night, it will help keep you from the hangover the next day and keep you off the bar top that night.
- Carve out some time for you! This season can be high stress, and if you are someone who typically takes on the responsibility to entertain during this season it can be even more stressful. Make sure you carve out some time for yourself throughout the week, get yourself out doing something you enjoy. This does not have to be anything crazy it can be as simple as 20 minutes of quiet reading, or listening to music, taking a bath, going to the driving range, the possibilities are endless and should be centered around you, we often get so involved planning for others that we forget about ourselves, make sometime in the week and check in with you.
There you have it, some easy tips to help you navigate through this holiday season and keep you on track heading into 2019. For those of you who are already members of Pulse Fitness I would recommend meeting with your coaches and getting prepped for 2019 now, for those who are not yet members come on down and schedule a consult and let us help you through the season and into the new year.