I could barrage you with facts about how much weight people gain between Thanksgiving and New Year’s, but I don't want to make anyone feel like a statistic. Instead, I want you to fight the battle of the holiday bulge and emerge triumphant months ahead of your New Year’s Resolution. Just like everything in life, keeping weight off is about balance. It is balancing the splurge factor of the holidays with your long-term health goals and ultimately feeling good about your choices. Here is a easy guide to follow for the holiday food extravaganza you are about to embark upon!
Step One: Prepare for Battle
Write down all the foods that only come around at the holidays, ie. Egg Nog, Pumpkin Pie, Green Bean Casserole, Cranberry Martinis, just to name a few. Pick the two things you cannot live without and tell yourself you can have those two items in moderation on two occasions during the holiday season. If you are at an event where neither of “your must-haves” is being served you can default to number three on your list, but do not lose control and eat number 4., 5 and 6!
P.S. Alcohol counts as a “must have!"
Step Two: Train for Battle
With the holidays comes the cooler months during which we put on our sweaters and baggy clothes, staying comfy and warm in our living rooms instead of going outside into the cold to workout. To stay focused on the battle you have to get yourself into a routine. Set-up a workout schedule that gets you outdoors at least two mornings a week and inside two evenings a week. The weeks between the holidays can be jam packed with parties, gatherings, school plays, benefits and travel, but you must stay focused on your health.
If you get so busy that you just cannot fit in a trip to the gym or the park, set your alarm 10 minutes early and do some push-ups, sit-ups, squats and lunges before starting your day. You might also enlist the help of a friend who can meet you before or after work to get a 30 minute jog completed. Even if the workout is shorter than normal it is still worth it for your mental and physical well-being. The holidays can be very stressful; let exercise be your therapy!
Step Three: Waging War
You are at an event and the Asiago Soufflé Potatoes are taunting you. They aren't on your short list and are therefore an enemy combatant. It's time to pull out the heavy artillery. You are mounting a carrot stick defense with white bean hummus. You follow by rolling out the heavy machinery: a mini tenderloin sandwich on a whole wheat silver dollar roll! The Asiago Soufflé Potatoes are shaking in their boots as you return to the battle field triumphant with the fruit, cheese, vegetables and lean meats!
Choosing carefully at parties is the hardest because temptation is so abundant. Be smart, drink a couple glasses of water before arriving or eat something small so that you aren't famished when you get there. Try to avoid the alcohol whenever possible, it only makes you hungrier, and if you're hung over the next day you won't feel like working out.
Step Four: Post Battle Tips
Use the following tips to avoid over eating, eating bad stuff and hating yourself in the morning:
- Don't to go to a party hungry
- If you drink alcohol balance it with water
- Look for healthy choices: lean protein, whole grains, raw vegetables, fruit for dessert and no processed foods.
- Do your ‘holiday homework’ and take care of your body. If you cannot commit to a workout schedule during the week do it on the weekends!
With the holidays come vacations and we have a tendency to splurge a lot on vacation, just remember that the holidays are not a holiday from the maintenance of your body. Even light workouts a couple of times per week, is better than doing nothing at all. If you are traveling, take a resistance band, a pair of sneakers and some workout clothes - then actually use them! Fitness has no season; it is a year round opportunity! It is an opportunity for you engage in battle and win!
Happy Battle-days!
The 12 Tips of Fitness:
The First Day of Fitness: Buy a shiny new pair of cross training shoes
(There is nothing like a new pair of shoes to motivate you)
The Second Day of Fitness: Get outside and beat those winter blues
(The sun is one of our only sources of Vitamin D, which helps beat depression)
The Third Day of Fitness: Do 25 push-ups in the morning & 25 push-ups in the evening
(Building muscle boosts your immune system)
The Fourth Day of Fitness: Do thirty minutes of cardio to get the heart a beating
(Cardiovascular exercise is the fastest way to lose fat)
The Fifth Day of Fitness: Pack your lunch full of healthy snacks
(5-6 small meals per day helps to boost the metabolism)
The Sixth Day of Fitness: Put your feet up, stretch and relax
(Finding time to relax should be part of your fitness routine)
The Seventh Day of Fitness: Drink three 20oz. bottles of water
(Water is needed for proper circulation which aids our muscles in contraction)
The Eighth Day of Fitness: Mix up your workout and run some sprints or do some stairs
(If you do the same thing all the time, your body gets used to it and your muscles do not improve)
The Ninth Day of Fitness: If you have not already done so, write down your fitness goals
(If we write down what we want and refer to it often, we are more likely to achieve it)
The Tenth Day of Fitness: Do something you have been putting off, conquer all the time-consuming obstacles in your life so that finding time for fitness is not an obstacle anymore
(When we exercise we become more productive because we gain more energy, we keep promises to ourselves and we become clearer of mind)
The Eleventh Day of Fitness: Take a moment and thank those people in your life who support you and your goals
(It's important that the people in your life know what you are doing and that they support you – it makes it easier to keep your resolve)
The Twelfth Day of Fitness: Remember that fitness is a life long journey and with each day that we exercise we improve our well-being, our health and we are better in all aspects of our lives! There is no season for fitness.
About the Author: Lauren Lorenzo is an owner and Director of Training and Operations at Operation Boot Camp of North America. She is a graduate of James Madison University, an AFAA certified group fitness instructor, ACE certified personal trainer, certified Power Pilates instructors, and certified turbo kick instructor with over than 11 years of experience. Lauren has taught classes at Atlanta Kick, The White House Athletic Center, The Greenbrier Athletic Center, Baltimore Athletic Center and Athletic Club Northeast. She is currently pursuing her masters in nutrition.
Operation Boot Camp is a 30 day fitness program with the mission to help people get fit through positive changes in nutrition, exercise and attitude. For more information on Operation Boot Camp, please visit www.operationbootcamp.com.