Holiday Health

Most of us think about the holidays and only think about the week or two at the end of December.  The time for food, drinks and family, right?  Well, let’s be honest, those holiday gatherings (and indulgences) begin in late-November and continue through to January.  Family obligations alone can mean multiple parties with multiple extensions of your family tree.  Then there are the work parties, the friends getting together, the kids parties and the News Years celebrations… we are looking at a good 5 to 6 weekends of parties!  So, how are you possibly expected to make it through the holidays without gaining some weight???  Well, like most things in life, it is all about moderation and being realistic.  It may also mean being selfish and taking a couple hours a week for YOU!  I know, it seems crazy that you would actually be able to take care of YOURSELF over the holidays!

BE FLEXIBLE AND REALISTIC

With all the family and social obligations this time of year, it can be hard to stick to your usual workout routine.  This is where proper planning and being realistic comes into play.  If you normally workout on a Saturday morning and you see you have a Friday evening party, it would make sense to leave the party early enough that you will be rested and ready for your workout the next morning… or, the more realistic plan for most of us is to re-schedule the Saturday morning workout ahead of time.  DO NOT CANCEL IT… RESCHEDULE IT!  Find another class that will work for you, reschedule with your personal trainer or schedule time to do your workout later in the day on your own.  Do what works for you and your schedule, but just make sure you do it!

SCHEDULE YOUR WORKOUTS AS YOU WOULD ANY OTHER OBLIGATION

You take the time to schedule your parties and obligations, so why would you not schedule your workouts?  I tell all my clients to plan their workouts for the upcoming week, in advance.  It is great to say you are going to attend 3 classes in a week; the trick is actually doing it.  Every Sunday, sit down with your schedule and figure out where you can fit in your workouts.  We all know that it gets tougher to fit in a workout during the holidays, but it does not mean you have to give up.  If there is a week that you can only fit in 1 or 2 workouts at the gym or fitness studio, schedule a 20 minute home workout.  Less of a workout is still better than no workout!  Put your schedule in writing for you (and everyone else in your household) to see.  Make sure it is known that you will not be available for those times in order to ensure that no one books another social outing at the same time that could ruin your plans for a workout.  Time management is a must over the holidays.  Each evening, take a look at your schedule for the next day.  Make sure you are prepared (mentally and physically) for any workout you have planned.  If you are going to a class on your lunch hour or your way home from work, pack your workout clothes and shoes before you go to bed.

PLAN SHORTER WORKOUTS THAN USUAL

If it is getting stressful trying to fit in all your workouts plan shorter workouts.  Again, a shorter workout is better than no workout.  A lot can be accomplished in 30 minutes, if you know what to do.  H.I.I.T. (High Intensity Interval Training), is a great way to burn the maximum calories in a shorter amount of time.  Attend a 30 minute class at a local fitness studio, sign up for 30 minute sessions with a local personal trainer or find a 30 minute workout you can do at home, on your own… or, even better, with your family!  If you feel that you have no time or energy, try a 10 minute workout… you may find that you keep going for 20-30 minutes and you do have the energy. 

KEEP AN EXERCISE JOURNAL

We have all heard the advice to keep a food journal when you are trying to lose weight.  Seeing what you eat on paper, right in front of you, can be a real wake up call for most of us.  All of a sudden, you can see how many cookies, lattes or “quick snacks” we have… and how it all adds up quickly!  Well, why not keep an exercise journal?  Better yet, keep that exercise journal on the fridge or bulletin board where everyone can see it?  Not only is this a great motivator for you to keep up with your work outs , but it may even motivate the rest of your family to keep up with you!

DO NOT STRESS OUT ABOUT MISSED WORKOUTS

Taking in all the advice above, the most important thing to remember, is to not stress out about missed workouts.  Life will happen and you will have to miss a workout here or there.  Although exercise is an important part of being healthy, your mental health is just as important.  Exercise is a great way to relieve stress and it will help you sleep better at night... but, stressing out about not making it to your workout that day is not going to help anything. Accept that you are human and that you can only do your best to be everywhere at once.  (This is also true when you over-book yourself for holiday parties… sometimes, you will just have to miss a party and not feel guilty about it).

QUICK TIPS TO AVOID HOLIDAY WEIGHT GAIN…

• CHEW YOUR FOOD SLOWLY – PUT YOUR FORK DOWN BETWEEN BITES.
• DRINK LOTS OF WATER.
• DO NOT WASTE CALORIES ON ALCOHOL (EACH DRINK CONTAINS 150-200 CALORIES).
• EAT PROPERLY THROUGH THE DAY – DO NOT “SAVE CALORIES”FOR A PARTY – THIS WILL LEAD TO POOR NUTRITIONAL CHOICES AND OVER-INDULGING AT THE PARTY.  MAKE HEALTHY CHOICES ALL DAY AND BE REASONABLE WITH YOUR CHOICES AT THE PARTY.
• DO NOT EAT STANDING AT THE BUFFET – PUT FOOD ON A PLATE, GO AND SIT DOWN TO EAT.  EASIER TO PROPERLY CONTROL YOUR PORTIONS AND MAKE BETTER CHOICES.
• FILL UP ON HEALTHY CHOICES BEFORE SAMPLING SOME OF THE TASTIER TREATS.
• WHEN RUNNING ERRANDS, PACK HEALTHY AND EASY SNACKS AND AVOID TRIPS TO THE MALL FOOD COURT OR DRIVE THRU.
• PARK FURTHER AWAY FROM THE MALL ENTRANCE OR PARTY – EVERY CALORIE BURNED WILL HELP!
• WALK THROUGH THE NEIGHBOURHOOD TO SEE HOLIDAY LIGHTS AND DISPLAYS.
• GO ICE SKATING, TOBOGGANING, SKIING, SNOWBOARDING… SO MANY FUN WINTER SPORTS TO CHOOSE FROM!

EXAMPLE OF GREAT 10 MINUTE WORK OUT

This great workout can be done at home or on vacation with no equipment!  Burn tons of calories and build muscle with this high-intensity circuit style workout that will only take 10 minutes! Remember to check with your doctor before starting a new exercise program and most importantly… listen to your body!  All you need for this workout is a stop watch or timer… or even a clock with a second hand on it.  Be sure to warm-up properly before the workout.  Throughout the workout, your heart rate should be elevated.  If you can carry on a comfortable conversation… push yourself a little harder.  You should feel out of breath, but still be able to talk.

Complete each exercise for 30 seconds, rest for 30 seconds and repeat…

1. Jumping Jacks

• Jumping Jacks are a great way to elevate your heart rate and get the blood pumping through your entire body.

2. Knee High Jogs

• Keep your knees high and push yourself for the full 30 seconds!

3. Squats

• Sit down and back (like you are going to sit into a chair).  Keep all your weight on your heels to protect your knees and aim to get your thighs parallel to the floor.  Do as many reps as you can in 30 seconds.

4. Alternating Forward Lunges

• Step forward into a lunge.  Make sure you step far enough forward that you can keep most of the weight on the heel of your front foot and that your knee does not go further forward than your foot.  Relax your back leg enough that your heel comes off the floor and your knee is as close to the floor as possible.  Push back up from your front foot to bring your feet back together and repeat on the other side.  Do as many reps as you can in 30 seconds.

5. Push-Ups

• Start your push-ups on your toes.  Your goal is to do the full 30 seconds on your toes, but if your form is suffering (hips raising, arms no longer bending to 90 degrees), drop down to your knees and continue your push-ups, in proper form,  for the full 30 seconds.

6. Triceps Dips (on sturdy coffee table or chair)

• Place your hands on the edge of the table or chair (or whatever stable surface you have chosen) and place your legs straight out in front of you.  Allow your arms to bend, while dropping your hips towards the floor.  Do as many as you can with straight legs for 30 seconds.  If you cannot continue with straight legs, bring your feet closer to you and bend your knees.  Continue for the full 30 seconds.

7. Military Twists

• In a seated position, bend your legs so your feet are flat on the floor.  Hold your hands together in front of your chest and hold your elbows high to the side.  Lean back about 45 degrees and hold this position.  For 30 seconds, twist your torso reach your elbow back for the floor behind you… alternating sides.

8. Reverse Crunches

• Lying back on the floor, raise your legs straight up towards the ceiling.  Lift your hips off the floor slowly and slowly lower them back down.  DO NOT USE MOMENTUM.  This will be a small movement, but will target the lower abs.  Continue for the full 30 seconds.

9. High Low Plank

• Start in a plank position, up on your hands.  Make sure your hips are in line with your body, your shoulders are down and your core is supported.  Lower down to your right elbow and then to your left, press back up to your right hand and then left.  Ensure that your hips stay in line with your body and you maintain strong support through your core.  Repeat, starting on your left.  Continue as many reps as you can in 30 seconds. 

10. Rest for 30 seconds and repeat.

After you have repeated this circuit twice, take some time to cool down and stretch.  Make sure to stretch each of the major muscle groups and let your heart rate return to normal.