‘Tis the season to stay in shape! With the approaching holiday season, it’s easy to let fitness fall to the bottom of your to-do list. Let me help you stay in shape by following my 8 best holiday fitness tips!
Do you fall out of all of your good habits over the holiday season? Or do find yourself skipping your workout and eating too many treats? If the answer is yes, today’s post is just for you! I’m going to give you some helpful tips to keep the holiday pounds and laziness at bay this holiday season.
It’s not easy to resist all the treats that the holiday season brings. Squeezing in your exercise routine over the next few weeks may feel more difficult than usual; especially as your time gets consumed with the hectic holiday schedule that’s common during this time of year. Dark mornings and cold evenings that many of you have to contend with over the next few months may also contribute to your struggle to find the fitness motivation that you need to keep up all of your hard work. With the right program in place and proper planning, I’m sure you can maintain your fitness levels and preserve your waistline this holiday season! Here are some holiday fitness tips to follow while still enjoying time with the family and the occasional sweet treat.
Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym. If you’re traveling, make sure your travel days are pre planned rest days, and consider signing up for local classes at your destination. When something is pre-planned, it’s much harder to just forget about it. Chances are, if you don’t have an activity planned, you’ll opt for cozying on the couch instead.
Even if you love to work out solo, consider buddying up over the next few weeks. The holiday season is the perfect time to find a training partner and chances are that you’re not the only one at work or at home who’ll benefit from some friendly accountability over the coming few weeks. The percentage of people who quit working out over the holidays because of other commitments is high. I think that’s why the January guilt gym rush is such a busy one!
In the fitness world, the holiday season is traditionally a quiet time and this means lots of discounts can be found! At the gym, personal trainers often have attractive discount packages available and boutique studios often offer free classes. Take the time to look and see what free fitness activities are being offered near work or in your community. The holiday season is the perfect time to try out a new class and learn something new that may benefit you in the new year.
I understand that the holiday season is a busy time, so instead of cutting out your workout altogether, consider decreasing your time commitment while increasing your intensity level. At the end of your session, you may feel a little more tired than usual but you would have saved time. Check out my article on HIIT training and see how you can make the most out of what time you do have available.
The mental side of weight management is a great strategy to use over the holidays. I believe that if you strive to do a workout prior to going to a party, there’s a good chance you will watch what you eat at the buffet table. After a workout, the desire to eat foods that are high in calories and bad for you tends to diminish. However, if you go to a party with the attitude of ‘I will eat what I want because I will work out later,’ you must keep in mind that you can’t out train a high calorie diet! The amount of exercise you need to do in order to burn off just one cookie will make you think twice.
If you can’t find the motivation to get into the gym or attend a fitness class during the holidays, or if you honestly just love to break free from your typical fitness schedule, make a decision to use walking as your go-to activity. If you do nothing and eat more, you will gain unwanted body weight. You must find some way to create balance. Find time at work to get in some walking minutes, power walk on your shopping trips and do some before bed exercises such as pushups, squats and crunches to keep your body as conditioned as possible. When you’re considering having some indulgent foods, be aware of the portion size that you’re consuming. Try to balance your other meals during the day to accommodate your splurge.
My personal holiday time consists of doing my favorite hike and enjoying a nice family bike ride. In December, I get exhausted and sore muscles from hitting the ski slopes for a week. I do appreciate that my personal idea of holiday fun is different than many peoples because being active is my life and what makes me happy. The idea of sitting around sounds like torture to me. Active events with family and friends is a fun way to stay in shape and socialize.
To make sure that ‘not knowing what to do’ is not one of your excuses this winter, I created lots of resources that you can use for ideas to keep moving. I just got started with a new online fitness series. If you follow these fun weekly workouts, you’ll have a head start on accomplishing next years fitness goals! For occasional short workouts that you can do at home, my Fit Tips routines are just what you need. If you wish to put together your own perfect workout, learn how by reading my previous posts right here.
Keep me posted in the comments section of how you and your family are staying active over the holidays. Hope you enjoy the season!
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife
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This is a healthy and simple recipe that you can prepare as breakfast, lunch or dinner. Poached eggs topped with a Middle Eastern-spiced veggie sauce makes the perfect pot dish for any day of the week.
It’s healthy, vegetarian and easy to make. Add some feta cheese at the end and serve with pita bread for a dish that’ll leave you wanting more.
Ingredients:
PREPARATION
Add ½ whole grain pita bread per serving. Makes 4 servings
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These easy to make, oven-baked meatballs are high-protein, juicy and gluten-free. Made with very lean ground pork and turkey, you’ll be able to taste the difference.
Don’t settle for those frozen meatballs when you can make your own in less than 30 minutes. They’re so easy to prepare that even the kids can get involved, turning cooking time into family time.
You can add some extra spice and serve with marinara sauce for a delicious appetizer, lunch or dinner. Make a big batch and enjoy them hot or cold.
So, next time you have last minute company, don’t worry, because these meatballs will make your guests think a professional chef lives in the house.
Ingredients:
1 lb. extra lean ground pork (95% fat free)
1 lb. ground turkey
1 egg, beaten
4 garlic cloves, minced
1 TBSP chopped fresh parsley
1 TBSP dried oregano
1 TBSP salt
1 tsp pepper
½ tsp red pepper flakes (optional)
1 ½ cups prepared marinara sauce
PREPARATION
Makes about 24 meatballs/6 servings (1 serving = 4 meatballs)
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Everyone needs a little “me” time every once in a while. Here are a few ideas to help you relax and unwind in the comfort of your own home.
Ever had one of those days when life gets to be a bit too much and you long for a bit of R&R? Everyone needs a bit of “me” time once in a while. Maybe you need it after a long day stuck in traffic, or after your child has been home sick from school all week with a nasty cold. Perhaps the laundry has piled up beyond your control, or that big presentation you had at work just didn’t go as planned. After a stressful day, the best remedy is always time spent alone—time utilized to unwind and de-stress. Time spent taking care of just you.
If you’re looking to recharge and pamper yourself so you can conquer the world, here are a few easy steps that you can take without ever leaving the house:
My go-to means for relaxing has always been to take a bubble bath. Add a splash of your favorite bubble bath product, light a few candles, put on some music and just submerge yourself into relaxation. There’s nothing like a good, warm soak to relieve muscle tension, open up your pores and clear your cluttered mind.
A good facial mask doesn’t have to be done at the spa. You can experience that same high-quality experience at home. Choose a facial mask that has an inspiring scent, like rosemary or mint. Apply it to your face, allow it to dry and simply wait for the results. I love to apply my mask while relaxing in the tub. There’s something about the steam, the bubbles, the aromatic scents and the ability to just chill that really pulls it all together. Masks containing bentonite clay possess amazing skin toning and absorbing properties. Plus, the feel of that silky, smooth clay against the skin really provides you with an authentic pampering experience.
There are some days when you just want to scrub all of your problems away. Well, why not make it a self-indulgent experience and use an exfoliating scrub that smells great and contains scrubbing particles that slough off dead skin cells? Once you experience how soft and silky your skin feels, you’ll forget about your troubles.
There’s nothing like slathering on a hydrating moisturizer immediately after a good exfoliation or bubble bath. Apply when your skin is still damp to really seal in that much needed moisture. Your skin will look more youthful as a result, and it will definitely feel silky and soft to the touch. Take a few extra minutes to relax, enjoy and focus on your toes, feet, legs and arms. A little massaging and some great moisturizer will definitely ease away the stresses of the day.
Everyone has something special that they enjoy doing that helps them relax. It might be a bubble bath, a brisk walk, a quick dip in the pool or many other things. Take some time to flip through your favorite magazine or get started reading that book you’ve been putting off. Whatever you do, take that much needed time to pamper yourself.
Never feel guilty for taking the time to take care of you. A little pampering goes a long way, and it’s really beneficial to you and everyone around you. So, make it happen.
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Don’t let your fitness plan be part of what’s stressing you out. Instead, focus on calming techniques and a gentle yoga stretch.
Life is stressful, and stress can cause both weight gain and anxiety. If you need some tips on how to calm your mind and temporarily escape the chaos that life often brings, then my meditation tips and gentle yoga routine will be perfect for you.
Many people consume foods that are high in sugars, fats and salt to help them feel good during times of stress. Junk foods stimulate the pleasure center in the brain, especially during times of stress. I can personally confess to reaching for the cookie jar during several chaotic moments when my triplets were babies. Imagine three babies learning to walk at the same time! In fact, just thinking about it makes my blood pressure rise, and that was six years ago. I discovered that exercise made me feel good and provided me with a longer lasting calming effect, compared with the temporary satisfaction I received from my cookie escape.
The harsh reality is that the feel-good factor we get from consuming these sugary and fatty treats is short lived. In addition, consuming these foods can lead to poor overall health and weight gain. Finding other ways to manage stress is very important. During times of stress, I turn to yoga and meditation to help me relax.
It’s not always practical to jump into an exercise routine in moments of stress. Exercising your mind is just as important as exercising your body. Today, I want to share with you a great way to regain your focus, calm your mind and at the same time avoid the pitfalls that come with reaching for the cookie jar in times of stress. Yoga and meditation are not new concepts. Rather, they are ancient practices that are associated with some wonderful health benefits.
Sometimes after a long day, I like to unwind with a gentle yoga routine. This is also a great way to start the day—it clears your mind and sets a positive tone for the day with a few simple yoga moves.
In my opinion meditation is simply a term for spending some time disconnecting from the chaos of life, and attempting to quiet your mind and be in a calm state of awareness. A recent conversation that I had with a friend made me realize that meditation is often misunderstood. These common misunderstandings get in the way and stop people from giving it a try. He told me, “I’ve tried meditation in the past because my job is so highly stressful with incredibly long hours, but I quit meditating because I thought I was a terrible meditator. I could never totally clear my mind, so I would get frustrated and quit. But now I understand that having thoughts is simply a part of the process.” What he said is exactly how I used to feel about trying to meditate.
As with all things relating to health and fitness, there are many schools of thought and many methods. Today I will share with you my practical tips for calming your mind and reflecting on your day with simple and practical meditation advice.
Don’t think that you need a completely silent and secluded place to practice. In the real world, and especially in a home with kids or at the office, finding complete silence is almost an impossible task.
Do try to remove yourself from all major distractions, such as phones, computer screens and incredibly loud spaces. Simply turn your office chair away from the screen. If you’re at home, close your bedroom door.
Don’t convince yourself that you need any special equipment, such as a yoga mat, bells or blankets, because you can meditate anywhere. The less stuff you rely on, the easier it will be to take a quick moment to practice.
Do try to sit or lie down in a comfortable place where you feel relaxed. You can keep your eyes open or close them, just do what feels right for you.
Don’t force yourself to start breathing with a specific style, like belly breathing or nose breathing. It can initially put you off or even make you feel light-headed. You can work on breathing technique once you start to feel comfortable with meditation.
Do focus on your breath. Feel the air coming in and leaving your body. Simply be aware of your breath and how it feels.
Don’t start thinking negative thoughts when your grocery list or to-do list starts to creep into your mind.
Do redirect your focus away from your grocery list and back to your breathing.
Don’t have a long list of affirmations or goals that you think about or chant out loud.
Do have one or two key words that help you to relax or guide you towards positive sense of well-being.
Aim to find 20 minutes of quiet time for yourself once or twice a day. Remember that meditation is considered a practice, just like yoga. So yes, that means it may actually take practice to feel the full calming effects.
If sitting still is not for you, you can meditate in motion while walking or running.
My Sunday run is what I call my ‘mommy escape.’ I relax and clear my mind by focusing on my breathing, and if I have trouble relaxing I simply rhythmically count my strides 1-2, 1-2. I then focus on my breathing and do some yoga stretches. Before I know it, one beautiful hour of calm has passed me by and I am ready to go full steam ahead with keeping my kids safe while they play. They may have mastered the art of walking, but now it’s all about climbing trees and riding skateboards. It helps me to take my 20 minutes every day for my sanity.
I hope my relaxation techniques help you find a balance between staying fit and calm.
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People worldwide are living longer and reaching older ages more than ever before. Which means more folks are trying to stay fit and healthy for as long as possible. They want to remain in shape into their golden years. They…
Read more on Trends 2018, Part V: How Staying Active and Nutrition Affects Cognitive Health at I Am Herbalife.
A smooth running digestive system relies on the right foods at the right time.
Of all our bodily functions, we probably focus more on our digestive system than any other. I’m sure one reason for this is that we have plenty of opportunities to touch base with our digestive tract and take a reading. After all, you get signals from your digestive system all day long—everything from “Feed me!” to “Could you loosen the belt a little!“ and “Air comin’ your way!” Your digestive system has a way of speaking up, and that has a lot to say about what you put in it as well as how much and how often.
Many of us eat too much or eat too fast. We don’t eat enough fiber. We skip meals and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it’s a wonder we don’t suffer more than we do. Gas, bloating, “having a hard time going”—not a day goes by that someone doesn’t complain to me about one of these common digestive problems. Let’s look at what you can do to ease any strain on your digestive system.
Gas production is a normal part of the digestive process, and, unless it’s excessive, it usually indicates a healthy intake of fiber and a well-functioning digestive tract. Most foods that contain carbohydrate—anything from beans to bagels—are not completely broken down during digestion. So, the resident bacteria in your intestines take over, producing gas as they complete the digestive process. The average person passes gas about 14 times a day, releasing about a half liter of gas in the process.
Some people describe feeling bloated after eating—sort of a ‘puffed up’ sensation that comes on rather quickly, mostly in the upper abdomen. It’s often the result of air that gets trapped in your digestive tract, which can come from a surprising number of sources. Often, it’s simply a matter of swallowing a lot of air while you eat, which can happen if you eat too fast or do a lot of talking while you’re chewing. Sometimes carbonated beverages can leave you feeling bloated, since you’re taking in a lot of air along with your liquid. Some people get that bloated feeling when they eat a fatty meal. Fat delays the time it takes for food to leave your stomach, so it can leave you feeling uncomfortable.
Irregularity is one of the most common digestive complaints—it’s also one of the most misunderstood. Many people think if they don’t visit the bathroom on a daily basis, they’ve got a problem. But if things are moving smoothly—whether it’s three times a day or three times a week—you probably don’t have anything to worry about.
Fiber is the structural portion of a plant, so it’s found in good-for-you foods like fruits, vegetables, beans and whole grains. Adults should be eating in the neighborhood of 30 grams of fiber a day, but the average intake among adults in the U.S. is only about a third of that. Our busy lifestyles contribute to the problem. When we’re eating on the go, we’re less likely to find fiber-rich fruits, vegetables and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined “white” breads, cereals, rice and pasta.
Your digestive system is home to thousands of strains of beneficial bacteria that help to break down foods that are resistant to normal digestion. This allows you to obtain more nutrients from your foods. The bacteria in your system also help to keep the growth of other potentially harmful bacteria at bay, thus promoting healthy digestion. While the idea of consuming bacteria in your diet may not sound appealing, the probiotic bacteria found in yogurt and other fermented foods can promote digestive health. Aside from yogurt, you can pick up some of these “good” bacteria in other fermented soy products (miso, tempeh, kefir), as well as in pickled foods like cucumber pickles, sauerkraut and kimchi.
Fluid helps the fibers in foods to “swell,” which helps to add more bulk to the material passing through the lower digestive tract. This keeps things running smoothly. Watery fruits and vegetables go a long way towards meeting fluid needs, but it’s still important to drink fluids throughout the day, too.
Exercise isn’t just for the muscles you can see—it’s good for the smooth muscles of your digestive tract, too. Exercise stimulates the muscles to contract, which keeps things “moving along.” Exercise is also a great stress-reducer, which makes it particularly good for those whose digestive systems act up when they get stressed out.
When you go too long without eating, a couple of things are likely to happen: you’ll eat quickly because you’re so hungry, and you’ll eat too much because you’re starving. Either way, you could end up with a touch of indigestion. Your digestive system is likely to be a lot happier if you eat regular meals and snacks throughout the day.
Often when people are bothered by gas, they figure the best thing to do is to eliminate ‘gassy’ foods like beans or broccoli. But rather than eliminating these healthy foods, try eating just small amounts over several days to give your system time to adjust. Similarly, if you’re trying to add more fiber to your diet, work your way up to the recommended 25-30 grams of fiber gradually.
When you eat too fast, not only does it lessen the enjoyment of your meal, but you’re more likely to swallow air which can lead to gas and bloating. When you eat too quickly, you’re more likely to overeat since it takes your stomach about 20 minutes to tell your brain that you’re full. And that can lead to further digestive discomfort. Lastly, when nature calls, be sure to listen. Too many people put off visits to the restroom if the urge to “go” strikes at an inconvenient time. Sure, the urge may pass, but if you put it off, you’re more likely to have trouble getting the job done.
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Have you ever stood in the aisle of your local grocery store and checked every label? Read through every ingredient? Have you ever wondered how the food you buy gets from the farm to the market’s shelves to your table?…
Read more on Trends 2018, Part IV: Quality Ingredients and Clean Labeling at I Am Herbalife.
Some of us remember talk of the so-called “Me Generation.” A time when a rising segment of the population was focused only on themselves and wanted products catered solely to them. That kind of talk was probably a bit…
Read more on Trends 2018, Part III – Innovation in Personalization at I Am Herbalife.
In the health and wellness field, this idea of ‘exercise is medicine’ has been found to have a significant impact on our health. Getting in shape, staying fit, keeping up a regular regimen of exercise and physical activity are as…
Read more on Trends 2018, Part II – Fitness: Stick with Old, Add in the New at I Am Herbalife.