Avoiding the Holiday 10

The Holidays are on their way, get ready!  The latest research states that the average American gains 5 to 10lbs between November and January.  Remember, preparation will be key to helping you manage the barrage of food choices and changes in your schedule. Emotions and stress are all part of the season.  The 10 healthful tips listed below should help you stay in control while enjoying your friends and family:

  1. Exercise will help you manage your emotions and eliminate stress. If you have not been exercising this would be a great time to start. Your time to exercise has to be non-negotiable. So plan to get up 15 or 20 minutes early to use your treadmill or stand and sit continuously while watching the Morning News.  Using my Strength Training DVD, “The Magic is in the Movement” is also an option. Don’t let the lack of time become your excuse for not exercising.
  2. Remember Thanksgiving is not the Last Supper, select only two carbs, i.e. sweet potatoes and dressing, and skip the rolls and corn. Remember only two and watch the portion size, you’ll be happy you did.
  3. Ladies if you’re wearing a sleeveless gown or dress, do 15 pushups off the wall or dresser to show off those great shoulders, bi-ceps and tri-ceps. These exercises will send extra blood to your arms, helping them to look more tone and fit.
  4. Eat before you go to your holiday party. Never go hungry to a dinner party. Eat a high protein source i.e. lean chicken, chili, lentil soup, any of these will satisfy you and help you stay in control and make better food choices once you arrive. Watch your portions, and never skip meals in anticipation of eating at an event; you will be more likely to overeat. 
  5. Re-think your drink!!!  Choose smaller serving sizes of your favorites; alcohol also falls in this category.  Consider a low calorie beer and flavored or carbonated water.
  6. Drink plenty of water. Water is a natural appetite suppressant; drink a glass of water before eating any meal or grazing the buffet table.
  7. Mix up your exercise routines at home to avoid boredom.  Include Strength training, i.e. pushups off of your dresser or wall, squats and leg lifts for abdominals.    
  8. Offer to bring a dish and bring your favorite low fat entree, then go and enjoy!
  9. If you are the Host, help your guest by providing more tasty vegetables and salads. Put the vegetables and salads out first as appetizers before the higher calorie items.
  10. Ask for a gym membership as a gift or Personal Training sessions, this will help you get started and keep you moving through the holidays!

The most important thing is to enjoy this special time of year with your friends and family….wishing you all the best!

Do you have some tips that have worked for you? 


7 Holiday Travel Fitness Tips

Traveling can be especially stressful during the holidays. It’s important to make time for fitness even when you’re on the road.  It will make all the difference in keeping your energy level up and make the long hours of traveling more enjoyable. Here are some quick, easy tips to keep moving in the airport, on the plane and in hotel.

 # 1 Set goals: Working out – whether on the road or at home – requires planning and commitment. Minimize stress by anticipating your needs. If you’re working on a time crunch, fit in 15 minutes of exercise before take-off and make sure to get 15 minutes in once you land.

#2 Stick with Sneakers: If you’re staying at your destination overnight, ask the hotel receptionist if there’s a running path or local park nearby and go for a walk or run. Being outdoors will help you recover from jet lag much quicker.

 #3 Stay hydrated: Cabin air can be very dry, so drink at least 16oz. of liquids before you hop on a plane. Water is the obvious choice but remember all beverages hydrate! Be sure to drink at least 8oz. for every hour you’re on the plane to help avoid dehydration and fatigue.

 #4 Get a Cardio Boost: Try the “Ali Shuffle” – stand up and move feet back and forth alternating until you get into a rhythm. Keep feet low. Begin to pick up the pace then engage the arms and hands as though you were jumping rope. Continue for 2 to 5 minutes, rest, then begin again for 2 more sets.

 #5 Pushup: Hold your head in a neutral position. Stand in front of a counter (at the airport) or dresser (in the hotel) with feet hip-width apart. While standing in front of the counter/dresser, place your hands about shoulder-width apart and lean forward until your chest almost touches the counter/dresser, then push up. Repeat (10 times) for 2 sets.

 #6 Sit & Squat: Work your lower body (glutes, quads and hamstrings) by squatting. Stand in front of a chair and pretend to sit down. As soon as you feel the chair, stand back up. Repeat (10 times) for 3 sets.

#7 Amazing Abs: Lie on your back, cradling your head in your hands. Lift your legs and bring them in and out, alternating at a 45 degree angle slowly. Repeat (10 times) for 3 sets, resting between sets.

What things do you do to keep yourself energized when you travel ?