10 Minute Tips For the Holidays
Will Your Habits Get Derailed by the Holidays?
The holidays have officially arrived!
Schedules are quickly filling up with festive activities full of festive foods.
Chances are, your normal fitness and nutrition routine is going to get sabotaged, one way or another.
You won’t have time to fit in all your workouts as planned.
And you’ll find yourself surrounded by tables overflowing with delectable bites of sweet and savory foods.
Yikes - what should you do?! 😱Don’t panic.
In today’s edition, you’re getting some proven holiday strategies that will help you stay on track with your health goals AND still be able to enjoy “the most wonderful time of the year”!
Why This Matters
Your health habits need to be easy & flexible enough to follow even in the trickiest situations. There’s no trickier time to put them to the test than the holiday season! But, you know what? And you’ll come out on the other side feeling a million times more confident in yourself this year!
FITNESS SIMPLIFIED
When you’re short on time, like during the holiday season, you need super quick workouts that multi-task.
If you can find 10 minutes, you can still feel strong, fit, and mobile.
Fitness Tip To Stay Consistent Over The Holidays
Choose Quick & Efficient Workouts
Quick Routine to Build Strength & Mobility
- Quadruped thoracic rotations: Works your upper back/posture muscles while stretching your chest & shoulders - Do 6-8 reps per side.
- Bear crawl to downward dog: Strengthens shoulders & core while stretching your upper back, hamstrings and calves - Do 6-8 reps.
- Side split squats: Strengthens thighs while stretching inner thigh/groin - Do 6-8 reps per side.
- Do this circuit 3-5 times through for a complete routine.
Extra tip: Go slow and steady, pressing deeply into the stretches for the first and final sets, treating these rounds like a warm-up and a cool-down. Then try moving strong and quick in-between rounds to challenge your stamina.
Did You Know...
- “Dynamic” style stretches (like the ones in this routine) will improve your flexibility more than “static” style, or sit and hold, stretches.
- This routine primarily targets your muscular strength and flexibility. The 4 other aspects of your fitness are cardiovascular stamina, balance, coordination, and power.
- Short, 10-minute bouts of exercise spread out over the course of the day are highly effective at lowering blood pressure and improving blood glucose control.
NUTRITION SIMPLIFIED
Imagine this…
You’re at a holiday party and the kitchen island is spread with delicious hors d’oeuvres - stuffed mushrooms, sausage rolls, fancy charcuterie, mixed glazed nuts, crackers and dip, and so much more. 😋
Everything looks so delicious and you want to taste it ALL!
But before you haphazardly overindulge, use this highly effective nutrition strategy.
Nutrition Tip To Stay Consistent Over The Holidays
Eat PROs (PROtein & PROduce) first!
This is also what I like to call the “NOT YET” strategy. You can have all those foods if you want…but not yet. 😏 Eat a healthy amount of PROtein and PROduce first!
When you eat PRO’s before you dive into the decadent foods, you’re less likely to overindulge.
Your body will have the nutrients it’s craving, you won’t be ravenously hungry, and you’ll still get to enjoy something special, too. (If you even still want it.)
It's a win-win!
The problem is often the availability of healthy PRO’s in a situation like this.
One way to ensure that there will be PRO’s at the party is to BRING YOUR OWN!
Here are a few ideas for party-ready PRO’s that people will thank you for bringing.
Tzatziki Dip With Veggies
More ideas for PRO-filled party snacks:
- Deviled eggs (instead of mayo, you can use Greek yogurt or even avocado to get that creamy savory filling)
- Mixed veggie tray with hummus
- Holiday spiced mixed nuts
MINDSET SIMPLIFIED
Don’t let your splurges or missed workout totally derail you.
For most people, healthy habits fly right out the window during the holidays, even with the best intentions.
Arguably, the Biggest Obstacle to overcome this season is your MIND.
And the most common mindset struggle is (drumroll please)…The all-or-nothing mentality.
This mindset will tempt you with thoughts like, “Well, I already ate a piece of pie, so I might as well eat everything else.”
Or, “I already missed my first two workouts this week, so I might as well just start over next week.
”Inevitably, this will leave you feeling so frustrated with yourself.
And maybe physically ill, too. 🥴Instead, when you have a splurge (anything that deviates from healthy and nutritious eating), think “no big deal!”.
Make your very next meal PROtein and PROduce-filled.
And if you miss one or two workouts, think “no big deal!”
Do a quick routine (like the one included above) at the very next opportunity.
Remember, the goal is not perfection.
The goal is to ask yourself in every situation “What CAN I still do?”
This gives you so much room for grace, and the occasional slice of cheesecake, too! 😉
Mindset Tip To Stay Consistent Over The Holidays
Ask Yourself “What CAN I Still Do?”
THE TAKEAWAY
You get to feel in control this busy holiday season, but not restricted.
Remember, you’re in the driver's seat. 🚗
You CAN make these decisions for your body, and you’ll feel great for it.
- Choose Quick & Efficient Workouts
- Eat PROs (PROtein & PROduce) first!
- Ask Yourself “What CAN I Still Do?”
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 347: What Constitutes a splurge in your Nutrition Plan?
Ep 308: Indulging without OVER-indulging - Your Holiday Splurging Blueprint
Ep 304: Elastic Eating - What it is and Why You Need It (Especially During the Holidays)
SPECIAL RESOURCE
Looking for another quick & efficient full-body routine? This 15-minute routine has minimal jumping and is perfect for beginners. This at-home workout will get your heart rate up and boost your metabolism in just 15 minutes. No equipment is needed, and you can do this workout anywhere. Perfect for the holidays!-
15 MIN Cardio Workout for Beginners.
Until next week... Be strong
