So you’ve worked hard all year long to keep on with your workouts and improve your diet, but every year when December rolls around, your health & fitness ends up taking the back seat. Sound familiar? Follow these 3 simple tips so that you can enjoy the holidays and keep the momentum going right through to January 1st!
This time of year is definitely for keeping it simple if you want to feel healthy and stay on your game! This means decreasing your stress and fueling your body with foods that give you energy instead of dragging you down into the sugar cycle. Workouts that you can do in less than 15 minutes and meals you can make in under 30 minutes.
Here are 3 tips you can implement today that will leave you feeling your holiday best!
- Exercise. Start by committing to just 15 minutes of exercise per day. The Canadian Society for Exercise Physiology recommends that to achieve health benefits, adults 65 years and older should accumulate 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups at least twice per week. So if you want to grow old enjoying the things you love, you might as well learn to make physical activity part of your life year round. Chances are that once you get moving you will feel the rush of endorphins that exercise brings on, your stress will decrease, and you will also be that much more likely to make healthier choices for the day (and having control when it comes to the box of chocolates at work!) Start with a short walk everyday to get a dose of fresh air and your muscles moving. On alternate days to build and maintain your strength, add in a 15 minute HIIT workout. HIIT workouts will also leave you with a revved up metabolism for the day, and an overall increase in calories burned. You can try my 3 videos for Flat Abs or click the Workout tab under my blog for more ideas. Come January you will be glad you did when you don’t have to start all over again!
Pick a time. Pick a place. Make a plan and move more!
2. Follow the principle of “crowding out”.
This is a principle I use with my clients that I absolutely love. It’s so simple and works wonders! Rather than depriving our body, shift your focus to add in what you know is good for you. Here’s an example. Say you are out for a night and will be having some drinks. We all know that our bodies need water, and chances are you haven’t had your quota for the day. (1/2 your body weight in ounces) So why not follow up every beverage with a glass of water. Jazz it up if you like! This will naturally fill you up and “crowd out” the extra calories and effects of having too many beverages! Another example of something most of us could improve upon is our consumption of vegetables. Allow yourself to have what ever it is you are craving, but only after you’ve filled up on your vegetables first. Make a green smoothie to go with your breakfast, have a salad daily at lunch and start your dinner off with a bowl of vegetable soup. Not only will you fill your body with nutritional goodness, but you will increase your antioxidants, decrease inflammation, and give your immune system a boost. CLICK HERE for some delicious soup and salad recipes. Oh ya, and fill yourself up so those less desirable comfort foods take a back seat.
3. Food Prep. This is huge. Because without it tip #2 won’t happen.
One day a week commit to making a 7 day meal plan schedule, a corresponding list and going to the grocery store to stock up on everything you need for that weeks meals. Keep it even simpler by repeating this meal plan for the entire month, as some ingredients will carry over from week to week. You can then spend some time food prepping for your week so when you get home tired and hungry, a healthy meal can be put together in less than 30 minutes. Some of the things I like to food prep every week that will last 3-5 days are: cooked chicken, vegetable soup, salad, healthy muffins & squares for snacks, cut up veggies & hummus, hard boiled eggs, and a pot of quinoa and brown rice. Just these few simple staples can be mixed and matched into some quick & easy healthy meals. If you need help with a done-for-you-meal plan CLICK HERE.
January will be here before you know it so if you’d like more information on local FITNESS CLASSES CLICK HERE.
And if you are looking to tone up, lose weight and become a healthier you, check out my 30 DAY SLIM & SCULPT PROGRAM HERE.
It’s delivered to you all online, you can do it from the comfort of your own home on your own time, and is suitable for most all levels. If you have any questions please ask!
Above all, enjoy your time with family and friends, and have a happy, healthy, holiday season!