Navigating the Holiday Season Healthily
As we head into the holiday season, there will inevitably be several "disruptions" to your usual daily routine.
The reason I put "disruptions" in quotes, is to put out this disclaimer that not all disruptions are a bad thing. They are the holiday gatherings, the work parties, the friendsgivings, etc. These are all things that I want you to enjoy.
That being said, it's essential to find the right balance between enjoying your time with family and friends, while also staying true to yourself, and your health and fitness goals.
The reality is that all of these events are time-consuming and filled with temptations such as sweet treats and alcohol. There is also a serious time investment that's made if you plan on traveling for the holidays to spend time with loved ones.
This is why we created this article to help you navigate the holiday season successfully. You will find the tips and tricks you need to stay accountable, happy, and healthy as we move into 2024.
Don't Forget About the Basics
Movement
For most people, the holidays are spent sitting on the couch, watching TV, drinking, and eating your favorite foods. While this is all well and good, having downtime is important (mental health), and it's equally important to incorporate some form of movement on a daily basis.
Take the initiative and encourage your family to get active. Here are some things you can try:
Go out for a family walk after meals, even if it's cold out
This will not only get your family up and moving, but also foster conversation since you will be away from the TV, tablets, computers, and phones.
Hit a 10-20 minute bodyweight EMOM
Wake up early and go out for an early morning jog
While we all love spending time with our families, it can be nice to go out for a solo cardio session to clear your head, and have a little me-time, before the fun and chaos of the day begins.
Hydration
It's always important to stay well-hydrated throughout the day, but even more so during the holidays when you are away from your usual routine. Keep a water bottle on hand and try to drink continuously throughout the day.
My pro-tip for hydration is to drink 8-12 oz. of water as soon as you wake up and about one hour before bed each day.
Sunlight
It's very easy during the holidays to stay up late and wake up feeling groggy and tired. This is why it's important to go outside and get some sunlight each morning. This will not only help you to wake up, but also promote better sleep in the evening by helping to set your circadian rhythm.
Tips and Tricks for Success When Attending a Holiday Party
Don't Go on an Empty Stomach
Be sure to eat at least a little something before attending a holiday gathering. This way you can be more thoughtful about the types of foods you choose to indulge in, rather than showing up starving and loading your plate with everything in sight.
Bring a Healthy Option
If the holiday event is a pot-luck, where you can bring a side dish, choose something that's nutritious and aligns with your health and fitness goals. This way you know that there will be at least one food item that you can happily munch on guilt-free throughout the evening.
Limit Alcohol Intake
I know this is a hard one, but limiting your alcohol intake is crucial for success when you have fitness or weight loss goals. Not only does consuming alcohol increase your caloric intake, but it also lowers your inhibitions, making it more likely that you will make less thoughtful food choices.
Try enjoying one or two drinks only, and then switching over to a seltzer-water with lime, or a non-alcoholic beer. This way you can still feel comfortable holding something in your hand and avoiding the annoying "What are you not drinking?" questions, while still having fun and staying true to your goals.
We hope this short list is helpful and you have a wonderful time this holiday season!
