Saturday, December 13, 2014

10 Fit Tips for the Holidays

As promised by the Fat To Fit Radio Show...

10 Fit Tips for the Holidays

Do you think you're too busy to workout this holiday season? With all of the hustle and bustle who really has time to stop, lift weights or run a mile? A common misconception many of us have is that if you can't dedicate a specific amount of time to your fitness routine, it isn't worth it. Bah-Humbug... it's not true. Scroll down and check out our list of fit tips to keep in shape throughout the holidays and beyond.

1. Plan Ahead: Jot down in your planner or a calendar the actual times you are going to workout, and consider it a non-negotiable "scheduled" appointment. If you consider your workout part of your daily schedule, not just something you will "fit in" if you have time, then you're more likely to stick to it.

2. Break It Up: It's great to get at least 30 minutes a day of exercise, but people often think it needs to be done all at once. It's perfectly acceptable to break up your workouts into 10-minute spurts. If you are at work, go out for a brisk walk between meetings. Take a break from answering emails and stretch for 10 minutes in your office. Any sort of physical activity counts as exercise, and little bits

3. Pack Snacks: Everyone gets hungry during the day, so plan ahead and avoid making trips to the vending machine or coffee shop for that super creamy hot chocolate. Instead, take the time to pack healthy snacks in single serving bags to take with you, wherever you go. Make sure your snacks have a good combination of fiber and healthy fats to feel satisfied. A good example would be an apple with two tablespoons of almonds, baby carrots and hummus, or a slice of whole wheat bread topped with lean protein and avocado. These choices are much healthier than any vending machine snack, they'll leave you feeling far more satisfied throughout the day, and you'll be less likely to "crash and burn."

4. Circuit Train: When you make it to the gym (for your scheduled workout~see tip #1), make every minute count. Have a personal trainer or friend help you create an intense circuit training routine that will keep you moving the entire time, instead of standing around between sets. Circuit training consists of several exercises that can be done right after another. Not only will you get a great total body workout, but all the moving around will get your heart rate up and you'll end up getting a great cardio workout as well.

5. Multi-Muscle Exercises: Along the same lines as circuit training, multi-muscle exercises are a great way to cut your workout time in half. It's easy: simply perform two exercises at once instead of one at a time. An example would be a forward lunge coupled with a bicep curl; or do a squat with an overhead press. By combining two moves into one you're giving yourself an intense workout in a shorter amount of time.

6. Workout on Your Lunch Break: Most of us can eat our lunch in about 10-20 minutes, leaving you with about 40-50 minutes of spare time for a nice lunchtime trip to the gym or brisk walk. Having active breaks during the day will help boost your metabolism, clear your mind and relieve stress, all making you more productive during the day.

7. Take the Stairs: All the little things we do throughout the day really do add up, each step at a time: so take the stairs! You'll burn those extra calories, just getting to your destination each day.

8. Intensify Your Daily Duties: Your daily duties, such as house cleaning, gardening or shoveling snow can really add to your daily calorie burn! Mow the lawn (without the ride-on mower), or water the flowers yourself without using a sprinkler. Doing laundry can count as exercise, too. Try to think of ways to make your housework a little more intense. Instead of bending over to throw a load of laundry in, perform a squat on your way down and up. While you are waiting for the water to boil for dinner, perform a couple sets of push-ups and lunges. These simple changes will help to improve your health and, by strengthening your core muscles, will make everyday movements seem that much easier.

9. Walk/Ride to Work: There are several health benefits connected to walking, everything from heart health and strong bones to increased circulation and flexibility. You'll save money on gas, do your part in helping the environment, and find your commute is probably shorter by avoiding traffic. If you live too far from your destination and must drive, simply park as far away from the building as possible and walk. It's amazing how a fast walk across the parking lot can get your heart pumping.

10. Keep a Food Journal: It's no secret that nutrition is one of the key ingredients to a super workout; try keeping a food journal and write down everything you consume during the day to gain insight into how much you're eating and what you're eating habits are. By identifying key factors and trigger points in your diet, you will get to know your body better and be more prepared for when a craving hits and how to deal with it.

These tips are easy enough to make your holidays happy, healthy and bright!

No comments:

Post a Comment

Thanks for taking the time to check out my blog!