This is a guest article, submitted by: Kathleen Trotter, Author Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit.
We all know the benefits of working out and eating well, but when it comes to our health, knowing and doing — especially during holiday party season — are two very different things!
The good news is, you don’t have to hibernate and sacrifice your social lives to make healthy choices! It is possible to maintain your pre-holiday health and socialize — it just takes some mindfulness, preparation, and creativity. You have to take the time to actively “set yourself up for holiday health success.” Maintaining a healthier lifestyle isn’t a passive process. If you don’t take the time to set yourself up for success, you might as well be setting yourself up for failure.
Always have a plan…and then a back-up plan.
7 ways to survive the holidays — no hibernation required:
- Don’t let yourself “snowball”!
Don’t let one missed workout snowball into a week of slovenly behaviour or one glass of wine domino into five. Portions count. Missing one workout is not the same as missing five. Enjoy a few Christmas treats — just don’t mindlessly indulge. Eat something because you love it, not just because it is there. Enjoy your downtime, but at the same time, don’t use the holidays as an excuse to do absolutely nothing. If you decide to have a treat or skip a workout, enjoy your choice and then immediately get back on your “health horse.” Decide to make healthier choices — not “tomorrow,” but now. If you regret an unhealthy choice, learn from the experience; make a better choice next time. Create new goals based on your new-found knowledge. For example, if you keep missing evening workouts, consider setting up a home gym or training before work.
- Be mindful of not only what you are putting in your mouth, but how quickly you are eating it.
At dinner parties, try placing your cutlery down between bites so that your brain has time to register when you are full. At parties, never stand near the food table; if you stand there you inadvertently graze. If you need to nibble while you talk, take a small portion of food (preferably vegetables) and then step away from the food table. That way you can keep a tally of what you have eaten.
- Drink water before and during any social event so you don’t mistake dehydration for hunger. Plus, drinking water will give you something to do with your hands so you don’t inadvertently nibble.
- When you go to a restaurant, preview the menu online beforehand. On arrival, don’t look at the menu. Order your predetermined choice.
- If the event is at someone’s home, offer to bring a healthy salad, a lean protein, or a healthy dessert. This will ensure you have at least one healthy option.
- Live by the rule that “some movement is better than no movement.” If you can’t make your regular gym workout, don’t use that as an excuse to skip your workout altogether. Get a great workout in a small amount of time with intervals. Every bit of motion adds up, and every situation can be reframed as an opportunity for movement. Can’t do a full workout? No problem; do 10 minutes. When it comes to exercise, getting started is usually the hardest part. So use my 10-minute rule. Tell yourself you have to do something for at least 10 minutes. Anyone can do anything for 10 minutes. If after 10 minutes you want to stop, fine. At least you will have done something. Once you start you will usually end up doing a full workout.
When you have a busier-than-normal week, use my “piggyback” strategy. Pinpoint daily, non-negotiable habits that you already do, then turn them into a workout: turn your daily dog walk into a jog or interval workout or have meetings with your colleagues while walking.
- Ask a friend, colleague, or family member to be your gym or accountability buddy.
Gym buddies meet and work out together. You are less likely to skip your workout if you have someone waiting for you. Plus, a gym buddy can make working out more fun. I love meeting up with my friends to try fun fitness classes. If classes are not your thing, try running together, joining a sports team, or doing partner exercises at the gym. Try these three of my favourite partner exercises.
If working out with someone doesn’t appeal to you or isn’t realistic, an alternative is to find an accountable buddy. An accountability buddy does exactly what the name suggests, he or she makes you accountable to someone other than yourself. Email or call each other regularly to discuss anything and everything health related. Good topics of conversation include your weekly exercise plan, your fitness goals, meal plans, possible road blocks for success, and ideas for how to overcome the roadblocks.
Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit by Kathleen Trotter © 2016, Kathleen Trotter. All rights reserved. Published by Dundurn Press.