Holiday "Emergency Plan"

Get Ready for the Holiday's with a Good Health Plan ~ the DIY Kind!

It is never too soon to begin preparing for the pressures of this time of year. I don't know about you guys but around this time I get a little panicked about the overload of holiday foods as well as stressed about all the things that need to fit into each day. Hopefully the following helpful hints can stay planted in the forefront of your mind to help you tackle those sometimes daunting health challenges:

Plan, Plan and Plan Some More
Plan your day and week ahead as to:
1.) what you need to get done and when you can fit in your workout around it all.
2.) what your nutritional allowances are for each day and how you will stay motivated to stick with them (EVEN at parties or celebrations!)
3.) Acknowledge your limits for alcohol BEFORE the social gatherings ~ alcohol not only slows the metabolism it also adds empty calories and makes it tougher to stay disciplined! Accept adult beverages as a treat not the norm so that it does not sabotage your efforts.
4.) Eat those 4-6 small meals and snacks a day. If you have a special dinner coming up don't starve yourself before hand or you will only find yourself eating way too much to compensate.

Create a Special Goal for the Holiday Season
Whether your goal is to run a 5k on New Year's, to actually LOSE weight during the holidays or committing to increasing the intensity of your cardio program 10+ minutes each session . . . set challenging but attainable goals. It is a great way to keep your motivation high and to see results.

Just Breathe
Take a 30 Second "Breathing Break". Just when you want to cave in to your cravings or let road rage get the best of you, take 3 deep breaths in and out ~ each breath being a count of 5 seconds in and 5 seconds out. While you breathe relax your body and mind and regroup.

Bedtime for Bonzo
Get some quality sleep! 7-8 hours is optimal. I know, I know, this may seem impossible to those with crazy jobs and families ~ but try to give it a shot. Turn off the TV sooner than later, stop drinking caffeine by lunch time and log off the computer earlier rather than later! Studies show that not getting enough sleep and staying fatigued increases the body's stress hormone, cortisol, which studies show leads to increased appetites, excess glucose production and weight gain.

No Excuses
Staying diligent with your fitness routine is more important than ever to battle the stress and extra temptations the holidays bring. Make sure that you stay active at least 4-5 times per week and even if you are away from the gym for the holidays there is no excuse for not working out.

Below is a great calorie blast routine that you can do anywhere!

- Sprint 15 seconds / Walk 20 seconds / Sprint 10 seconds
- Push Ups for 45 seconds (drop to knees when fatigued to finish set)
- Squat Jumps for 45 seconds (regular squats for lower impact or vertical jumps for those who cannot squat due to knee issues)
- High Knees for 45 seconds (march briskly in place for lower impact)

Rest 20 seconds in between each set of exercises and 2 minutes after all 4; Repeat for 3-4 sets.

Reward Yourself for Good Behavior
Set up a reward system for your hard efforts when you reach your goals. Make them non-food associated ~ like downloading new music or taking an afternoon for yourself to enjoy a museum or movie.

And last but not least . . . If you fall off the wagon of having good discipline give yourself a break, enjoy your downtime and pick up where you left off the next day or meal!

Here's to a happy & healthy rest of 2009 and beyond!