10 Tips to Avoid Going Over The “Fitness Cliff”
December 17th, 2012 | posted by Kimberly
It seems that everyone is talking about the looming fiscal cliff…
I’m more concerned with you going over the fitness cliff as we head into the new year!
Over the holidays, people tend to put exercise and healthy eating on the back burner for more exciting things–like shopping for gifts, travel, festive parties, and spending time with family & friends.
Now don’t get me wrong, there is nothing bad about enjoying the holidays. But with all things, moderation is key. Here are 10 tips to avoid falling off the fitness cliff:
1. Get in regular workouts (designed by a trainer) or at least 30 minutes of walking each day. Whatever option you choose–just keep it moving!
2. Create meal plans that include breakfast every day, frequent small meals, include fruits and veggies at each meal and drink at least 64 ounces of water.
3. Eat a healthy snack before attending holiday parties and gatherings. Eating 20-30 grams of protein will prevent the all out food “blitz” once you get there. A protein shake with some berries or nuts and yogurt are good pre-party picks.
4. Go easy on the booze, caffeine, energy drinks and soda. These contain huge amounts of sugar which lead to packing on more pounds over the holiday (and every day).
5. Use food to combat holiday stress. Salmon, turkey, tuna, chicken, beans, legumes, walnuts/other nuts, flaxseed, olive oil, whole grains, oats, asparagus, spinach and other dark green veggies, pomegranate, berries and dark chocolate (72% cocoa or higher).
6. Incorporate relaxation techniques that reach the pleasure center of the brain (yoga, meditation, hot baths, great music, sex) supportive people (spouses, significant others, friends, family, trainers).
7. Get rid of temptations. Keep trigger foods (and people) out of the house.
8. Get 6-8 hours of uninterrupted sleep each night.
9. Don’t get overwhelmed. There is nothing wrong with delegating some of the holiday activities list. Thinking only you can do something will lead to a more stress. Ask for help if you need it!
10. Don’t wait until January 1st – There is no time like the present to live a healthier life. So waiting until next year to start over leads to extra pounds right now. Think about the lifestyle changes you wanted to accomplish this year. Did you reach those goals? If not, pull out a few small realistic ones that can be achieved in the next couple of weeks.
Contact me to get your personalized fitness jump start for 2013!