5 Holiday Musts…to stay on track!
More food! More drink! Less exercise! Less sleep!
And, ultimately, more pounds ... whooo, let the holidays begin!
Wait, hold on ... it doesn't have to be this way (year in and year out).
Sure, it's easy to slip into this pattern this time of year, but it really comes down to three options or paths that you can choose:
OPTION #1: GAME ON
"Gimme everything ... 'tis the season and I'm gonna take full advantage. It's only five weeks or so ... how bad can it get? Plus, I promise to get right back at it January 1st with the very best workout and eating routine EVER!" (Hmmm, my spidey senses are tingling a bit here.)
OPTION #2: GAME OFF
"No holiday fun for me this year ... I'm staying home and not partaking one bit. It's all about reaching my goals and no holiday fun is going to get in my way." (I applaud the commitment ... but is it really feasible? And, it's a great time of year ... we only get so many holiday seasons in our lifetime ... do you really want to skip it?)
OPTION #3: TONE IT DOWN A NOTCH!
"I'm going to enjoy myself, but within reason and within my personalized parameters of what I know my body needs, and when it needs it."
Ah yes, #3 is Christmas music to my ears and a place I think most of our personal training and nutrition clients at Functional Elements hope to be.
Is it doable? Of course. I've been there myself, many times. I've also seen clients CRUSH it with a wonderful balance this time of year.
In fact, we run an annual campaign at Functional Elements this time of year called the DRIVE FOR 5 where clients commit to LOSING five pounds in between Thanksgiving & New Years ... without trying to implement an "all-or-nothing" mindset (which can be brutal and self defeating during the most wonderful time of the year). Most are successful.
So, how can we do this? How can we enjoy the festivities while not going off the rails?
If you want my #1 overall recommendation as a dietitian, it's KNOW WHAT YOUR PERSONAL DAILY CALORIC GOAL is.
If you know this number/range, you can easily begin to fit the obligations, festivities and temptations of the season into it.
For example, if my personal daily caloric goal (based on maintenance, not weight loss) was 2,500 calories, I could manage, rearrange or prioritize my eating/drinking throughout the day to balance festivities, without going over.
But let's scale things back to an even simpler level. There are a few things just about anyone can easily do this time of year to help balance out the demands of the season with your fitness. I've put together the following checklist ... how many can YOU commit to?
Drink three liters of water daily
Lift weights (strength training) three days per week (four is even better)
Walk at least 7,000 steps per day
Sleep at least seven hours per night
Get at least 10 minutes of sunlight (preferably morning)
Pretty simple, right? Can you handle all of 'em? My guess is YES, easily.
Commit to these non-negotiables, consistently, and my bet is you will be better off entering January 1, 2025. Sure, there's more you can do, but these are great starting actions.
And if you need help determining your daily caloric goal/range, let me know ... I can help. (It's what I do!)
Have a great Thanksgiving and holiday season everyone. It's my favorite time of year ... and hopefully yours too!
As always, remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
314.518.4875
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
