Holiday stress is the enemy of fitness

By ROB YOUNGBLOOD

Once again, the holidays and the new year are upon us. We will be looking at heaps of food at the same time we are looking at our expanding waistline and our hopeful 2016 resolutions!

So, what are you going to do differently this year? Don’t worry, SHP has you covered! We sat down with Mandy Oakes, owner of Sweat Franklin Fitness Studio, to get some tips to get you started on the right track.Here’s her advice…

Get real

Don’t add more stress to this already crazy time of year by setting unrealistic goals. (i.e. I’m going to workout for at least an hour every single day. I won’t eat ANY holiday treats at parties.) That is not real life but instead, moderation is going to be your success key.

Don’t wait until the party to eat

First of all, it’s never a good idea to go all day without eating because it will sink your energy and your mood. And, it will leave you ravenous when you finally arrive at your holiday party. You’ll be ready to demolish that entire tray of peppermint bark.

Instead, consider eating small meals every few hours that have a balance of protein and low glycemic (think low sugar) carbs. Half of a small avocado, a handful of walnuts, or a rice cake with almond butter are all good pre-party snacks that can help satisfy cravings.

You know you can spare 30 minutes

It’s amazing what you can accomplish when you set a timer! Move your coffee table, set your phone to countdown 30 minutes, put on a favorite playlist, and fit your workout in during your day!

Warm-up by jogging in place or by doing dynamic knee lifts with arm swings for one minute and then follow with alternating one minute strength work (plié squat pulses, lunges, forearm plank) and then one minute cardio (jumping jacks, high knees, or consider front kicks and air punches for a low impact, no bounce cardio option).

Workout when it works for you

If the idea of working out first thing in the morning stresses you out, then choose a mid-morning or afternoon time slot. Or, get it done in the evening before you head to the holiday event. Exercising prior to a party, where food and drinks abound, will increase your chances of choosing foods like chicken skewers that refuel your body rather than that pecan pie cluster that fill it with toxins.Take a few minutes this week to open your notes section on your phone, or grab a sticky note to place on your bathroom mirror, and type up your own healthy holiday plan. Don’t put your fitness and nutrition on hold over the holidays!

Avoid Overdoing

Rest is just as important for your body as exercise. If you found yourself last year working out like crazy but not seeing the results on the scale, in your clothes, or in your mood, then your body is most likely in an overworked and toxic state of stress. Consider integrating some healing activities into your 2016 routine like Yoga, massage therapy, or something as basic as getting a few more hours of sleep each night.

Find Support

Cutting out the two Diet Cokes a day or the daily drive to the fast food window can be harder if you try to do it alone. Reach out to a friend who you know is struggling with a similar habit and see if he/she wants to make the healthy changes with you.

Starting a new fitness class can be intimidating. So, before you begin the first workout, take a moment to talk to the teacher/instructor and share your concerns, fears and, most importantly, your own unique goals so you have a support system, a coach, and a community of people who can support you along the way.

The healthiest thing you can do in 2016 is to take that new year list making stress off of yourself and simply focus on realistic, healthy interests and activities that are centered on and support YOU!