The holiday season starts near the end of October and continues until the beginning of January. Although holidays are excellent times to catch up with family and friends, you may be one of the many people who gets stressed over not following your diet and exercise program. According to the American Council on Exercise, this time of year can bring about anxiety when you set unrealistic, high-demand goals. Developing a proactive plan will allow you to enjoy the holidays, spend time with loved ones, maintain your fitness levels and diet programs and, most importantly, have fun.
High-Intensity Workouts
Since the holiday season alters your normal schedule, you might not have as much time to complete your usual workout. Instead of skipping it altogether, complete a shorter, higher intensity workout. This can be used for both cardiovascular and strength training purposes. An example would be performing five sets of 90 seconds at a slow, comfortable pace, followed by 30 seconds at a faster pace on a treadmill, bike, elliptical, etc. For strength training, develop a circuit to include body weight exercises, such as squats, push-ups, dips, lunges and sit ups. Complete three sets of 15 repetitions for each exercise, resting 30 seconds to one minute between sets.
Bring a Side Dish
Many holiday foods, such as pumpkin, cranberries, sweet potatoes and turkey, are packed with healthy nutrients. When prepared in a healthy manner, they will not harm your diet. Offering to bring a side dish to a party allows you to have a safe food available. There are numerous healthy recipes incorporating these foods which do not take long to prepare.
Portion Control
At most holiday parties and get-togethers, you will have many temptations. Some of these temptations may add additional calories to your diet rather rapidly and leave you feeling hungry. When arriving at a party, do a walk-through to look at all your food and drink options. Allow yourself to enjoy the food and drinks, but also the company. Fill your place three-fourths of the way with vegetables, fruits, whole grain breads, and add a tempting treat. Another helpful hint is to drink one glass of water for every alcoholic drink you consume. This will help prevent dehydration and overeating.
Play Games
If you do not have access to a gym or fitness center, do not let that hold you back from being active. Suggest alternative holiday events and activities for your family and friends to enjoy. Have a snowball fight, go ice skating, skiing or tubing, play flag football, build a snowman, set up a scavenger hunt, shovel snow, etc. These are great examples of alternative, creative fitness activities which are also fun.
Develop a Plan
Setting realistic goals allows you to have a game plan focusing on nutrition and fitness needs, but you should also incorporate room for imperfection. The CBS News website suggests that if you splurge at a party, enjoy it, but then get right back on track. Avoid feeling guilty or being too hard on yourself during these times, since it will set you back further. Treat yourself to new experiences, time spent with family and friends and focus on what makes you happy.
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