The holiday season. For most, it’s a time of joy, generosity, fun and excitement, but it can also be a time of considerable stress- not just emotionally, but physically and financially. The rush and expense to buy gifts, plan parties, cook large meals- not to mention the hell of having in-laws over (sorry, couldn’t resist). It’s enough to make you say “Sayonara” to your workout program and curl up with a fifth of Jack Daniels and a deep dish pepperoni pizza.
There are better ways to cope. Trust me, I tried the bourbon and pie combo decades ago and still get woozy when I recall the hangover. To survive the holidays relatively unscathed, you need to stick with your healthy living program while allowing for occasional- and well deserved- indulgences. How? Three words: Plan in advance.
The following advice applies 365 days a year but is particularly important during the holidays, when we are swamped with various festivities.
~Schedule time one or two days a week to prepare healthy “grab and go” items. My husband and I spend an hour or so each Sunday afternoon prepping food. We slice veggies and fruit, make salads and sandwiches, boil eggs and blend breakfast smoothies. But don’t stop there: Once everything is prepared, portion it all into serving-size Tupperware containers and place them front and center in the fridge, including salad dressings and dips. Each day, just grab and go. This saves you an inordinate amount of time throughout the week and assures you will eat healthy most of the time.
~Make a crockpot dish, chili, stew or other large entree which will feed you (and your family) for several days. If loved ones grouse about being served Pork Goulash three nights in a row, warmly invite them to cook a meal themselves. Shuts them up right quick.
~If you are on a weight loss program, aim to maintain (rather than lose) weight over the holidays. Don’t add stress to an already hectic time by freaking out over calorie counting or hitting a specific weight loss number each week. Make wise choices as best you can at restaurants or parties (veggies, lean protein, a small portion of something indulgent), drink alcohol in moderation, and give yourself an enormous round of applause for maintaining your weight, which is better than most.
~Schedule your workouts. This is paramount. Don’t just say “I’ll exercise when I have time.” The hell you will. Put your workout on your calendar like any other mandatory appointment. If getting to the gym is out of the question, have a back-up home exercise plan. You can create a wicked living room workout with minimal equipment: A resistance band, some dumbbells and a step bench or staircase will do just fine. Workout DVDs are another great option. Any exercise is better than none, so if you can only carve out 25 minutes to work up a sweat, so be it. Get it done.
~Give yourself permission to indulge. It’s the happiest time of year, dagnabbit, and I’ll be damned if I’m going to take a pass on a wedge of Frau Schmidt’s holiday roll cake. Enjoy some decadent treats, so long as you stop when you are comfortably full.
And there you have it. A healthy, happy holiday season that won’t pack on the pounds or leave you feeling deprived. Enjoy every bite; work out with gusto. And if you blow it and gorge yourself silly, no worries- I’ll deal with you in the New Year.
-Catherine Bongiorno, sedonapersonaltrainer.com
FLAB. Was there ever a more repugnant four letter word? It conjures up images of loose, sagging, floppy flesh with no definition. And while flab can take over even the thinnest of bodies, carrying extra weight makes it all the more prominent.
It’s funny how I expect the universe (or God, higher power, call it what you will) to fully support me when I bravely make a big leap to force myself out of my comfort zone — when in fact, it takes a dump on me at every turn.
Lift To Lose Fitness & Nutrition, Sedona 