1. When it comes to your workout think in terms of mini workouts. If you do 10-20 minutes, that is enough time to do a few strength training circuits or a walk around the neighborhood. Remember something is always better than nothing.
2. Stop having the mentality that your workouts have to be long (the all-or-nothing thinking), workouts done in increments 10 minutes in the morning, 10 minutes at lunch and 10 min in the afternoon are a great way to fit it in and still make it count.
3. Get in some H.I.I.T. (High Intensity Interval Training). Cardio sessions 2-3 times a week really help fit in a fat-burning cardio workout. If possible, do these workouts on nonconsecutive days for the best results and not on your strength training days. For example: Warm-up for 2-3 minutes then do an interval called 30, 20, 10?For the first 30 seconds walk, cycle or do the elliptical at a speed that is normal. For the next 20 seconds go faster and the last 10 seconds go as fast as you can. Repeat this five more times. One cycle equals 6 minutes. You can always increase cycles, too.
4. Stay consistent during the holidays by keeping your workouts written in your planner or in your phone. Your workouts may not be as long or difficult as you normally train, but that is ok. Consistency will be the real payoff and you will keep your weight in check.
5. Drink lots of water and kick unhealthy drinks to the curb. Watching what you drink during the holidays will not only be better for your body, but will also keep you from adding empty calories. If you are going to have a cocktail, be sure to eat while doing this. The food will help absorb the alcohol and you will not get as tipsy had you not had any food. You will also not gain as much weight from treating yourself. Go for a wine spritzer or something that isn?t creamy and full of sugar.
6. Be sure to eat breakfast and a meal or a snack every three hours every day. Your metabolism will stay elevated and you will have more energy to get everything you need to get done during this busy time of year. Bring snacks and a bottled water with you as a reminder.
7. Get at least 1-2 strength training workouts in during the week. You can actually get away with doing 1 set of 10 exercises. For example: One set of 12-15 bent knee or military push-ups, bench dips, traveling alternating lunges, squats, bent over dumbbell back rows, shoulder presses, bicep curls, back hyperextensions, mountain climbers and cat/cow move. Depending on your time, repeat if you can!
8. Do some stretching and gentle breathing 2-3 times a week for 5-10 minutes. This will help to bring down your stress level. Your blood pressure with raises this time of year from all that you have to do. You can do this anywhere, anytime, and anyplace.
9. Let go of the things you can?t control or change. By doing this, you give your self permission to do what you can and that?s enough for now.
10. Be grateful for your family, friends, and loved ones, communicate to them that you love and care about them and you are there if they need you. Also do your best to live in the moment and enjoy your time with them. It is important to be in the present, it?s healthy and teaches you to enjoy the moment without stressing about what?s next.
Hopefully these 10 suggestions will help you have a calmer and joyful holiday season. The average person gains 5-10 pounds during this time, but that doesn?t have to be you. Enjoy yourself & remember to stay the course by moving more and eating less.
Have a wonderful holiday season this year and may God continue to bless you!
OC Fitness Mama
