Stay consistent with your health & fitness during the Holidays

Yesterday was Halloween and the kickoff to the holiday season which means treats, drinks and delicious (sometimes unhealthy) food temptations that can quickly get you off track of your health journey. Below are some quick tips to help you stay consistent throughout the holiday season.

Tip #1: Get your mind right!

When I read this quote,

“When you say ‘yes’ to something, you are saying ‘no’ to something else.”

It was a game changer. We can apply this to all areas of our lives. We have a choice in our lives, some big and some small. So, I am going to ask you to start being aware of the choices you make. In relation to your health and fitness journey (and stealing your kids candy one piece at a time 😊), think to yourself, ‘When I say yes to a candy or several cocktails or skipping my workout, I am saying no to staying on track to my fitness journey.”  

 In James Clear’s Atomic Habits, he shares a story about a woman who wants to get healthy. Her mindset shift became asking herself, “What would a healthy person do?”. She thinks this with temptations or even with her everyday choices with her nutrition and fitness. 

Years ago, I would start the day in my workout clothes and end up wearing them all day getting distracted by life, errands, volunteering, etc and never get my workout in.  Once I changed my mindset and was sick of my clothes “shrinking” in my dryer, I got serious with making my workout a priority.  Even on the days when things get a little crazy, I get to make a choice to circle back to my workout or not. You have that choice too and most days you will be able to make being healthy a priority.

Tip #2: Make small shifts.

Make small shifts if this is a new start or restart to your health.  So many times, people do the quick fix and fail because they get all excited, run to the store and grab all the fruits, veggies and lean protein; buy a gym membership or some diet plan. It may be successful at first but as the newness wears off, they don’t keep up with the program or diet or go to the gym.  Unfortunately, when this happens, people go back to their unhealthy lifestyle and habits that got them there in the first place.  It’s called a health journey for a reason. It is not a sprint, but a marathon. So maybe start with some walks, try out some fitness classes and see what you like. Buy unprocessed foods and cook your meals instead of buying prepacked meals that are full of who knows what or going out to eat.  And for goodness stake, DON’T BUY THE FOODS THAT TEMPT you and have them in your home!  My husband asks me why I don’t buy potato chips and he always has to buy them. Well, it’s because I will eat them if they are in my house!  And if he does buy them, I cannot eat just one. It’s a slippery slope if I try to eat one or two so I make the CHOICE to not eat even 1 chip (see tip#1).

Tip #3: If you want it, then enjoy it.

OK so with tip #2 being said, I also need to say that there are times when I do make the CHOICE to drink champagne, eat dark chocolate or pizza. I love me some pizza! If you want it, then enjoy it. You don’t have to overindulge. Make sure the portions are correct and know your limits. Be mindful when you are eating or drinking and savor it. Make sure you aren’t mindlessly eating standing in the pantry starting off into space with a bag of chips. Do you really want whatever you are craving or are you stressed, numbing, bored or even dehydrated?? If you think one of these things are coming up for you, then go meditate, journal, exercise, or drink some water and then come back to the whatever you are craving and make the choice. Not sure about you, but when I totally deny myself of something, my mind starts to focus on it even more so go back to tip #1 and know that it’s a choice.  And when you make the choice, don’t beat yourself up over it and feel guilty about it later. You made the choice and I hope it was worth it. Champagne is worth it for me!

Tip #4: Exercise is not a punishment for making unhealthy eating choices.

Exercise is not a punishment for making unhealthy eating choices. REFRAME IT-You GET to move your body-not everyone can.  For me, exercise is a form of therapy and so important not only for my body to stay strong but also for my mood and to help bring clarity to my mind.  Our bodies are made to move and science has proven that there are so many benefits. We only have one body for this life so cherish it and treat it with love and respect. Make yourself and your exercise top on your priority list of the day.  It will release endorphins and feel good. And then you will take that good feeling out into your day. 

Tip #5: Be prepared.

But first, meal prep!

You need to plan, especially during the holiday season.  Meal prepping is a must, but it doesn’t have to be difficult.  I try to make extra of whatever I am making for dinner so that I can have it for lunch the next day. It also doesn’t need to be fancy. I usually roast a full tray of veggies so I have it for multiple meals.  Baked chicken breast with some seasoning is great hot or cold so most days I use the leftovers for wraps with tzatziki with raw spinach and tomatoes.  I teach several nights a week so I always have frozen veggies in the freezer and canned black beans in the pantry so I can add that to my protein when I am starving after class.

Take parties into your own hands

If you are headed to parties, offer to bring the healthy side or veggie tray for an appetizer so you know there will be something for you to eat that fits in with your lifestyle choices. Don’t we do this for our kids when we bring something we know they will eat to a gathering?? Why don’t we do the same for ourselves?! And you can always eat before you go, if that feels like a safer option.

Don’t forget about exercise!

Plan for your exercise routine as well.  Remember, taking care of yourself has become a non-negotiable for you.  I like to get my workout in and done at the beginning of the day but that doesn’t always work for everyone.  When I worked at the elementary school, I had to do my workout when I came home around 4:30pm.  It was an hour long, 6 day a week program and I made a choice to not wakeup at 5am to do it. It wasn’t ideal but I made it a priority because I knew I would feel better after.  All the stress of my day, I could leave on my home gym floor and then get into dinner, running the kids to their karate classes, etc. 

I wish you much success and health during the last two months of 2022! (You don’t need to wait until January 1^st.) Leave a comment below on your own tips to stay on track during this busy time of year.

Your journey is up to you. I know you can do it! Shift your mindset. You deserve to be healthy and feel strong in your mind, body and spirit!

Much love and health to you,

Carrie

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