Do you fall off your workout routine after the holidays? Is it difficult staying on track during the holiday/travel season? Check out these 5 ways STAY ON TRACK and PREVENT the HOLIDAY SHLUMP with your fitness & nutrition goals:
Ever wonder why the body tends to be less motivated to workout during the colder months? Besides less exposure to the sun (reducing vitamin D), the body is also going through a primitive state called hibernation, which means less movement leading to weight gain,
“in fact, one study published in 2020 found that body weight increased in winter as compared to fall. Many factors prevalent in winter lead to weight gain. For one, the days are shorter, and the nights are longer, so we spend less time outdoors and being active” (LCMC Health).
To set you up for success we created 5 EASY WAYS to help you STAY CONSISTENT AND HEALTHY during this time:
Don’t Pig/Go All Out
Treat this as a time to enjoy, but not as a “I can do whatever I want, eat whatever I want” situation. Self-control is great characteristic to have, but it is not easy. In a society where "you can have what you want, when you want, as long as you are not hurting anybody" is promoted, self-control almost seems like a thing of the past...this also applies with the way we view food. According to the CDC, data collected in 2017-2018, showed that over 40% of U.S adults are considered obese, and although there are a mirad of reasons, one of them can be attributed to lack of self-control.
If you celebrate THANKSGIVING, you know that a big part of the experience is sharing BIG meals together. Which is totally fine, but remember we don't have to eat until we drop...or at least we shouldn't want to...
DO: Don't eat until you can't move. Eat until you are 80% full/satisfied and then eat more at a later time.
Take 30-minute Walks after Big Meals
This is something my grandmother used to do ALL the time. She had her little timer and walked around the house for 20-30 minutes after EVERY MEAL, and she would tell me the importance in doing so! She may have not had the latest research on this, but SHE WAS RIGHT! Walking after meals will help with digestion and motivation to stay active!
DO: Walk 20 minutes after big meals, 30minutes - 1 hour after THANKSGIVING MEAL
Invite Others into Your Routine
Feeling intimidated or left out if you have to do your workout while your loved ones are enjoying games/lounging on the couch? Invite them into your routine!
Let a family member/friend/loved one know AHEAD OF TIME that you have a specific day you are planning to do a workout—and that YOU WOULD LOVE if they could JOIN YOU! This will not only make them feel special but it will also help you stay accountable. This will also help overall with planning so you and they know how IMPORTANT exercise is PART OF YOUR LIFESTYLE and that it is a time slot RESERVED.
Keep the Workout Simple
One of the main barriers to working out while traveling I have heard is not knowing WHAT TO DO or lack of equipment. Remember the goal while you are traveling is to GET SOME MODERATE ACTIVITY in and STAY CONSISTENT until you return to your intense routine. It is a great feeling to report back to your PERSONAL TRAINER that you were able to do some exercise versus reporting back empty-handed....So here are a few tips:
DO:
-Pick one day during the trip that you will commit to exercising and don't budge
-Book a virtual personal training session (if possible)
-Pick 6 workouts and complete 3 sets
-Pick your favorite/least daunting workouts
-Stick with calisthenic (bodyweight) workouts
Try our Fall/Winter Workout Plan
We also created a Free Fall/Winter Workout Plan (click here)for Easy-Advanced Levels!
Designed by our Certified Personal Trainer (me) to help clients stay on track and prevent hibernation weight gain during the colder months. This 30-day calendar includes 30-day plan to keep you on track for one-week, two weeks or a full month. Use as needed. It has both GYM days and IN-HOME workouts.
Click Below to Access the Fall/WinterWorkout Plan:
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