Healthy Holiday Habits: Keeping Your Fitness Goals Holiday-Proof
The holidays are a special time to welcome celebration, gift-giving, warmth, and connection with those we care about. At the same time, we might worry that any progress we have made in our health and fitness will be interrupted during this season. Here are some great tips to help you keep up with your goals while still enjoying the season.
First and foremost, remind yourself that the season is meant to be appreciated and enjoyed. Any break from your routine should bring no negativity or guilt with it; simply think ahead about the changes to your calendar such as travel or parties, and plan around those events accordingly. Being mentally prepared is half the battle, plus giving yourself permission to change things up while still staying on track with diet and fitness goals.
Eating Tips for the Holidays:
When tempted by an indulgent meal, follow these tips:
Hydrate and satiate – drink plenty of water (or other non-sugary/non-alcoholic beverage) to help fill the stomach, flush out toxins and feel less hungry. You will be less likely to overindulge.
Have a nice plate of food, then take your time and enjoy it! Spend 20 minutes in conversation before you even think about taking seconds, then notice that you’re actually less interested in circling back.
Eat protein choices first, including healthy fats, to help the body feel full. Starches and sugars can come later in the meal.
Forgive and move on - so you had an indulgent meal! Rather than punish yourself with a guilt trip, remind yourself it is only one meal, and you can get back on track with your very next meal.
Avoid telling yourself, “I’ll start eating healthier on January 1st.” This only sets you up to compound poor habits over several weeks rather than a meal or two.
Exercise Tips for the Holidays:
Maintain consistency – even while traveling or having guests, prioritize time to get moving. Maybe there won’t be many opportunities for 3-hour gym trips but prepare to do some online training from home for 30- 60 minutes a few times a week. You still might even find time to hit the gym a couple of times!
Involve family and friends in some fitness fun. Look for opportunities to involve movement in your everyday activities; maybe taking a walk to the store, playing a game of touch football, hitting the mall or shopping center to shop or return items.
Boosting your activity level to challenge your body’s equilibrium is great, but you don’t want to overdo it with grueling exercise sessions. Look for workouts that give the body balanced muscle recruitment in exercise modes you are already accustomed to, so your body won’t feel like it’s rebelling against you the next day.
Full-body training 3X/week is plenty to keep you on track, whether you are a regular exerciser or not.
If you are traveling and need to work out on your own, a yoga mat and simple 15–20-minute routine will help both your mind and body. Here is a basic Pilates Routine you can do with just a yoga mat (All exercises can be found online):
Simple Pilates Mat Routine
100’s – 10 reps or 10 pumps
Roll Up – 5 reps
1-Leg Circles 3 reps, reverse, then change legs
Rolling Like a Ball* - 5 reps
Single Leg Stretch – 6 reps, both sides
Double legs Stretch - 6 reps
Criss Cross – 6 reps, both sides
Swan Prep – 3 reps
Rest Position (Stretch)
Shoulder Bridge Prep – 5 reps
Side Lying Series – Forward & Back – 6 reps
Side Lying Series – Up & Down – 5 reps
Side Lying Series – Inner Thigh Lifts/Circles – 3 reps
Side Lying Series – other side all 3 exercises
Half Roll backs – 5 reps
Hover Plank – 30 seconds – 1 minute
Swimming Prep – 3 reps, both sides
Seal* - 5 reps
*If affected by spinal issues such as herniated discs, fusion, osteopenia/perosis, just hold the feet off the floor and do not roll.
Last, hold fast to your goals, but find time to enjoy the season, because your mental health is just as important as physical health. The positive feelings that come from keeping balance in your life over the holidays will lead to a better cycle of health and well-being, including better sleep, less stress, and freedom from illness and injury. What better way to make the holidays feel like the celebration they are intended to be!