Survive the Holidays and Keep Your Fitness on Track!


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The holidays typically aren’t known for making it easy to stay on track with your health and fitness goals. People bringing gifts of cookies and desserts to the office and then the seemingly endless leftovers afterward. The whole season has parties every other week, knocking you off track and spiraling ever closer to an unexplained cookie bender. It’s too easy to say “I will get back on track next week” or “I’ll get back after it after New Year.”
However, if you are not careful the average American puts on 5-10 lbs over the holidays and doesn’t lose them throughout the year.

Here are some of our strategies for staying balanced, while still enjoying the foods you love.

Workout for 60 Minutes

If possible do a heavy lifting workout or high-intensity cardio prior to the meal. All the food and calories will be more likely to go to recovery than fat storage.

Drink 12 oz. of water 30 minutes prior to the meal

This will help you feel more full and satiated making it less likely for you to overeat.

Start with lean protein and vegetables

Almost every party or holiday meal has a veggie tray. Start with 2 servings of vegetables and 1 serving of lean meat to fill you up.

Only eat foods you rate at an 8 or better

Rate your foods on a scale of 1-10. 10 being your favorite. You will be tempted to eat all of the foods because they are there, but ONLY eat foods that are an 8 or higher and worth it.

Eat smaller portions of all the foods you love

Start small eat the foods you love, and then get seconds if needed and only if it follows rule the previous rule.

Stop when full

Eat slowly, and when you start to feel full stop eating and sip water. The slower that you eat the sooner you will notice you are full.


Enjoy the food you eat. If it’s truly a food that is one you love, eat it slowly and really enjoy it. Take guilt out of the picture. If you only eat the best foods and follow these rules you will be pretty safe. Don’t beat yourself up.

Spend time walking with family in the evening for 30-60 min

It’s a great way to connect and burn some extra calories.

If you follow these tips, you should have a successful, enjoyable holiday, without it sabotaging your success. Leave a comment and let me know your thoughts. Have your own strategies? Send us those too.

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