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Holiday fitness tips
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As the holidays approach there are many temptations that can affect your nutrition and exercise regime. Packed schedules leave no time to exercise. Jovial parties lead to excess calories, dehydration, and fatigue. Research shows that from Thanksgiving to New Years Day the average person can put on a minimum of ten pounds!
Don't panic. There are nutrition and exercise tips to keep from packing on the pounds. Below are some gentle (and some not-so-gentle) reminders for anyone who wants to begin or maintain a physical fitness program over the holidays.
Nutrition
Eat: Remember ONE thing before heading out to a holiday party with all the rich foods, desserts, and drinks - EAT before you go! Yes, EAT! That way you will have the chance to have something healthy and when you get to the party - you won't be so quick to devour a plate of goodies.
Use a visual: Sugars, fats, and sodium do more damage than just add calories to your figure - they cause fatigue, headaches, stomach upset and bloating. Remember, you will pay dearly afterwards. Draw a picture of a nice round balloon, put your name on it, and tape it to the refrigerator. That is how you will feel after over indulging.
Buddy-up: Find a "holiday buddy" who will agree to eat sensibly with you over the holidays. Challenge each other and hold each other accountable.
Write: Keep track of what you eat in a food journal. A journal also holds you accountable and you won't be so likely to cheat if you know you must document it.
Think: Be proactive - think ahead to how another 5 - 10 pounds (or more) will look on your figure by the time the holidays are over. Is that what you really want?
Reward yourself: Treat yourself to a new outfit on January 7th - as long as you haven't gained any weight over the holidays.
Exercise
Do you want to know what the real trick is to starting and staying on an exercise plan? It's not the actual EXERCISING - it's the thinking, planning, feeling, and preparing.
Be true to you: Sometimes we DO things out of obligation, guilt, or peer pressure. Especially over the holidays. If you really WANT to begin an exercise program you must FEEL committed, KNOW you're ready, plan, and prepare for a permanent change.
Know: Realize that exercise (and nutrition) needs to be a permanent lifestyle change. Our bodies aren't made to be sedentary - they need to move. Daily! Meaning, exercise must be consistent and forever. An understanding of this will set your mental stage and you'll have a better chance of success.
Plan: Get your gym clothes ready, set the alarm, have an alternate plan (in case of rain, the car won't start, etc.). The more organized you are - the less chance you'll have of making excuses NOT to workout.
Schedule: Determine your workout schedule ahead of time (days, times, length)
Enjoy: Plan an exercise program that you like. If it's a chore - forget it. If you don't think ANY exercise is fun - that's just plain negative thinking!
Write: Be prepared to chart your progress - because you WILL see progress! Charting it will help keep you motivated.
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