Healthy holiday tips
Many of you will be having a delicious holiday meal this week - with your immediate family and nearby friends, or perhaps you’ve got folks traveling in from afar; or maybe you will be the one traveling! Regardless, we’ve got good news: you can fully enjoy this meal, be present with your loved ones, and keep your long-term health and fitness goals in mind. These tips apply this Thursday, of course, but also all throughout the holiday season.
Here are some of the most common questions we're asked when it comes to this time of year:
How can I make sure I'm getting exercise?
Trigger workouts: Perform a certain number of an exercise every time you walk past a certain object or remind yourself with a timer (e.g., 5 squats every time you enter the room, 10 push-ups every commercial break).
Equipment-free workouts: Perform movements that require no equipment other than your body (e.g., running, jumping jacks, push-ups, sit-ups, air squats, lunges, burpees...the list goes on!).
Rest and recovery: Realize it's okay for workouts to not look the same as they usually do; and focus on activities that will allow your body to recover (e.g., walking, stretching, getting a full night's sleep).
Should I 'save up' all my calories for the big meal?
No. Please don't. You don't need to starve yourself in preparation for a big meal. In fact, not eating enough earlier in the day can lead to an even bigger binge. Things you can do:
Start the day with lean protein and veggies.
Drink plenty of water throughout the day.
Relax! Enjoy the day, and get right back on track tomorrow.
How should I approach all the holiday treats?
Boundaries: Decide in advance what you'll say yes and no to. Think about what's only available once a year (e.g., Mom's homemade chocolate pie!) and what you could theoretically have at any time (e.g., store bought cookies).
Moderation: Decide on an amount that feels comfortable for you and your goals. You don't necessarily need to skip out on the cake entirely - maybe you just have one slice instead of three.
Choosing either/or: Pick and choose what is worth it to you. Maybe you decide between having dessert or drinking alcohol. (This one works well if the 'moderation' one seems tough for you.)
How can I avoid overeating at a holiday meal?
One meal won't ruin all the progress you've made. That said, sometimes you want to prevent overeating just so that you don't feel yucky!
Water: Drink a big glass of water (at least 10 oz) before sitting down for the meal.
Take your time: Don't rush through the meal; instead chew thoroughly and savor each bite.
Wait for seconds: Give yourself time to digest and feel full after clearing your plate. If after 10-15 minutes you still want seconds, then go for it!
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