The Holidays Are Coming, Make Your Health Priority this Year Spokane

Personal Training in South Spokane - Catalyst Fitness

The holidays are right around the corner and for many this means slowing down fitness routines, but for myself and other fitness professionals, it becomes important to find ways to show our clients and help them keep their health a priority during one of the busiest times of the year.

We get it—friends and family come in to visit, tons of traveling takes place, our lives get out of sync, but the one thing that can stay in sync is your health routine, or at least there are ways to make modifications to help keep your health a priority. While the holidays are an exciting time they can also be very stressful, so this is the time to keep up with as much of a fitness and nutrition routine as possible.

5 Ways to Take Care of Yourself Now
My first tip for you is to start now. Find a program that works for you and get started. I can hear some of you saying:

  “Well, I don’t want to start now because the holidays are coming and I will just have to      stop.”

   “I have to save my money for holiday shopping.”

   “Eh, I will just wait until the holidays are over. I want to enjoy them.”

 The last sentence really gets me, “I want to enjoy them.” I must be honest, I never did understand that statement because why can’t the holidays be enjoyed while also taking care of yourself?

Oh, because you don’t think you can have a slice of grandma best homemade apple pie? Shoot, I know I am going to! The best part is, my body is going to burn it off quicker because I take care of it and workout regularly. Do you see what I mean? Also, eating sweets isn’t my everyday nutrition so I am able to enjoy that slice of apple sweetness even more.

 My second tip—really let this sink in—don't feel obligated to eat all of the treats given to you. I often hear that individuals feel bad for not eating the pumpkin pie made by a friend or the coworker's famous sugar cookies. If you don’t want it, you don’t want it. However, if you do want it, take some of each and enjoy it. There is no sense in stressing out about it.

My third tip is to be prepared. If you know you are going to a holiday party and are afraid of being ravenous the eat before you go. I often tell my clients to eat a small meal or snack before heading to the party so that way they can still consume foods they enjoy but aren’t so hungry they clear the entire buffet.

Extra fun tip before we head to tip number four—if you are heading into a nutrition program with a “diet” mentality, chances are this isn’t going to work out well for you. Diets are meant to be short term, but if you are looking to make lasting changes then stepping outside of the mindset that foods are off limits or that you can't have something anymore tends to make us want it that much more.

My tip number four is to balance your system. The more balanced your nutrition is the more satisfied your body becomes. Going low carb is not always the answer. Not eating at all because you have a party to go to and you want to save your calories isn’t the answer either. Make sure you are consuming a protein, a healthy fat, a vegetable and/or fruit.

Intentional carbohydrates (such as your grains) come in handy around your workouts. When our bodies are fed healthy, whole goodness it helps to kick our metabolism up a notch and make us fat burning machines.

Tip number five is critical—don't miss your workouts! Remember when I said that our lives get out of sync? Well, if you can’t make it to the gym for your regular workout because cousin Larry is in town visiting, keep in mind that there are plenty of quick, at home options to dive into for when the gym just isn’t an option.

Holiday Workout Options to Stay on Track

How about a tabata or an AMRAP while you have a quick 15 minutes? We all know and love these two options, but let me give a quick refresher.

A tabata is a four minute, high-intensity workout with 1-4 exercises in a 20 second work and 10 second rest set. So you are going to do 8 sets of exercises. 

An AMRAP (as many rounds as possible) is another time crunch format that you can't beat. Set a timer for anywhere from 10-30 minutes and pick a handful of exercises to perform as a circuit with a set amount of reps per exercise. You'll get an effective workout session without a major time loss. 

Here are some sample exercises for either a tabata or AMRAP:
Mountain Climbers
Jump Squats
Push Ups
Sit Up/Stand Up (perform a normal sit up, but come all the way to standing)
Sprinter Sit Up
Plank

Example Tabata: Alternate between mountain climbers and sit up/stand ups (start in a sit up position and go all the way to standing.) You can remove one of the exercises and just do one for a tabata or add three more exercises and have a total of four.

Example AMRAP: Set timer for 10-20 minutes and complete as many rounds as possible.

10 Mountain Climbers (each side)
10 Push Ups
10 Sit Up/Stand Ups
10 Jump Squats
20 Second Planks




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