With the holidays right around the corner, many of us are strapped for time. We seem to always run out of time to get everything accomplished before we have company or travel out of town; nor do we make time to take care of ourselves. When the holidays should be about celebration and quality time with family and friends, many of us are stressed and tend to let go of our health.
The Bad News: One study reported that 69% of people are stressed just by feeling that they lack time.
The Good News: A study from The New England Journal of Medicine actually showed that the average weight gain is only about one pound from mid-November to January.
Don’t set unrealistic expectations for yourself this season. Instead, focus on just maintaining your health and reasons why you are celebrating versus allowing media and society to be your standards to uphold.
Here are some secrets for avoiding stress and weight gain this holiday season.
• Get enough sleep
Not getting enough sleep can have detrimental effects on your health. Impaired thinking, weight gain, and symptoms of depression are just a few things that can occur when you don’t let yourself rest.
• Avoid the crowds
Get as much shopping done as you can online. You will probably get a better deal, keep your stress levels down, end up having more time to take care of yourself and spend time with your family. If you do have to get out, learn when the least crowded days and times are to go shopping, such as Mondays and Tuesdays for retail and Wednesdays for grocery.
• Schedule your exercise
Budget yourself at least 15 minutes a day for some type of physical activity. To maximize your time, do short workouts that combine high intensity intervals alternated with core and strength exercises. You can make it fun by chasing your kids around the backyard, playing a game of who can hold downward-facing dog the longest or race each other doing walking lunges. Your workout doesn’t have to involved a long trip to the gym, it could just involve popping in a 15 minute workout video, like Mash Up Conditioning.
• Indulge in Moderation
Use the three-bite rule when sampling holiday treats. One study showed that individuals who only had a few bites of a food were just as satisfied as those who were given larger portions of the same food. Yes, you can still enjoy yourself while avoiding holiday weight gain.
• Learn to Say “No” and Plan Ahead
Don’t overcommit yourself in volunteering to organize or host every holiday party whether it is for your kid’s school class or at your home. In addition, never hesitate to delegate tasks or ask for help with holiday preparations.
• Eat One-Ingredient Foods
Try to stick to natural, unprocessed foods as much as possible. When you are grocery shopping always look to see how many ingredients something has. Here’s a hint: Most of the one-ingredient foods will be found on the perimeter of the store. Also, when you are at parties stick to the veggie tray or handful of nuts.
• Relax
Take some time for yourself and soak in a warm Epsom salt bath or stop off for a ten-minute chair massage while out running errands. Alternatively, sweet-talk your significant other or kids into a five-minute shoulder rub.
• Optimize Your Nutrition
Avoid starches and sugars by replacing them with lot of vegetables and healthy fats to satisfy your hunger. Enhance your intake of Omega 3 fatty acids through grass-fed/wild-caught proteins or fish oil and Vitamin D either through 20 minutes of sunshine or a supplement. Stay hydrated.
A few members of the FWMB team were given copies of the MASH Up Conditioning Tempo DVD to try out. If you lead a busy life and can only spare 15 minutes a day period to workout, then this DVD is for you! It allows you to combine all three disciplines of MASH Up Conditioning in just 15 minutes! It includes 7 complete fifteen minute workouts that combine 5 minutes of Mind Body exercises, 5 minutes of Agility and Strength exercises, and 5 minutes of High Intensity Intervals. A Free Eating and Exercise Guide is included! Here’s what some of the team had to say:
I love Mash up conditioning Tempo! Not only does it get my heart pumping-it’s only 15 minutes long and perfect for busy days. I love to pop it in right after my kids go bed. Even my husband, a former college athlete, enjoyed it and felt challenged!
-Anna (mother of two toddlers)
This video is right up my alley! I find myself constantly getting caught in the trap of believing I need an hour to make a workout worthwhile. This video fits perfectly into my busy mom-life (and nap times). One workout and I was out of breath! Excited to continue using the Tempo DVD.
-Carly (mother of an infant)
Want to try out the Mash Up Conditioning Tempo DVD in your own home? Enter to win it here!
Jamie Zacharias is a Registered Nurse, MSN, Nurse Practitioner, Cooper Certified Instructor & Personal Trainer, Collegiate Athlete & Marathon Runner and Co-Owner at MASH Up Conditioning, LLC.
Jamie has been in the health and fitness industry for 11 years and is a proud mother of 2 and devoted wife. She has been involved with personal training and group exercise at numerous facilities. As a Nurse Practitioner, she has worked in medical weight loss and chronic disease, and has served in academia. She is passionate about helping others achieve and maintain optimal wellness so they are better able to serve where they are called to in life.
