Holiday Survival Guide

Well, we’ve made it. We are now officially in the holiday season. For the most part this is fun and exciting, but on the other hand this is where a lot of well-meaning people pack on the pounds. The average weight gain for the american adult is still somewhere between 5-7lbs and you can be sure that most of that happens between Oct- Jan 1st.

This is your Survival Guide for coming out of the holidays unscathed. Remember perfection is never the goal, but only planned progress! Here you go:

Shop Till You Drop- You wont be the only out there shopping which means you’ll be on your feet for a lot longer than usual. Filled parking lots means you’ll be walking greater distances and shopping duties means you’ll be carrying more bags. This is all great because it counts as physical activity. So get out there and shop till you drop, your body will thank you for it.

By The Numbers:

  •  Walkng at 3.5 mph could result in a calorie expenditure of 750 calories for a 150-pound person.

Where’s The Party- Sugar and booze are common staples at many holiday parties and if you’re not careful you’ll be on the fast track to adding another layer to your midsection. If you can’t abstain altogether, make a plan to limit your intake. Look at your social calendar and pick 1-2 events where you will be sugar-free and booze free. Having a plan in place will help you stay on track and avoid those bad calories. Create a plan that will put your fitness goals in the driver seat vs your social desires.

By the numbers:

  1. White Wine- 121cals (5.2oz)
  2. Red Red- 127cals (5oz) 
  3. Whiskey- 100cals (1.5oz)
  4. Margarita- 153cals (3.3oz)
  5. Beer- 102cals (12oz)
  6. Bloody Mary- 125cals (10oz)
  7. Vodka- 123cals (1.5oz)

Work It Out- More- Do you hate a crowded gym? Well, you are in luck because this time of year the gym is emptiest. These last 3 months of the year are the slowest time for the fitness industry. Use this to your advantage by increasing your training frequency. If you are a 3x/ week person, then up that to 4-5x/ week (just through the end of the year). If that doesn’t work, then make it a point to not miss any of your scheduled training sessions/ appointments. 

De-stress- With all the parties and festivities it would be easy to miss that this time of year is usually the most stressful. On top of everything else, you now have to turn it on: Kids events, work gatherings, finding that perfect gift, and family personalities. This is enough to send anyones’ cortisol levels through the roof. Try this, pick one day out of the week for quiet time. During this time, reflect on what’s going well in your life and all the things you have to be grateful for. This alone time can reduce anxiety and improve your health.

Not managing stress can lead to:

  1. Poor blood sugar management and insulin resistance
  2. Depression, sleep disruption, and carb cravings
  3. Reduced metabolism
  4. Amino acid loss from skeletal muscle. 

Stress is not good and overtime it will affect your health in the worst possible way. Take this point seriously before stress begins manage you!

So there you have it, your Holiday Survival Guide. Enjoy all the fun that this time of year brings, but do so while keeping on track with your health and fitness goals

Yours In Health and Fitness,

Coach Rob 🙂

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