Wednesday, December 8, 2010

Top 5 Trainer Tips for the Holidays

So the holidays are upon us! This time of year is filled with parties and crazy busy schedules. All a recipe to crash your fitness...and gain the 5-7lbs that most Americans start the new year with. Here are your trainers top 5 tips to get you through the holidays! I tell my clients to shoot to MAINTAIN....and NOT GAIN. That's a more realistic approach and if you can do that, you're ahead of the game!
Tip 1: Plan your splurge. Those of you that know me, are fully aware that I don't eat "clean" 100% of the time. Life is more fun with a box of Milk Duds every now and then! The 90/10 rule still applies during Christmas. Eat well 90% of the time and 10% of the time do what you want...and you will be just fine. If you've got 2 parties to go to this week, decide ahead of time which party will be your day to indulge, and which one will be a little less decadent...then stick to it. A couple of ways to stick to it would be to avoid alcohol if it's there - so that you don't throw all your eating plans out the window...and eat a little before you go so you aren't starved when you get there.

Tip 2: Break a sweat for 30 mins every single day. No, that doesn't mean crank up the heater in the house either. Go for a power walk, do a workout DVD, hit the gym, come to bootcamp! If you've got no time to devote - do it in 10 minute chunks 3 times a day. Studies show that you will get the same benefit if you work hard enough in those intervals - as when you do it all at once. If you've got the time, crank that up to an hour and burn off that decadant splurge you had at that party last night!

Tip 3: Sneaky Substitution. There are sooooo many things you can substitute for the high fat stuff, that are still tasty and fun! Love starbucks? Swap your full fat latte for a Skinny Vanilla latte, and save yourself a ton of cals! Want a brownie? Get a box of cake mix and mix it with a can of pumpkin (and nothing else) bake for 25 mins and Voila - you have 1 pt (WW) brownies!!! (thank you, Sarah!) At Chick-Fil-A? Get a grilled chicken sandwhich rather than the fried ones, and have cole-slaw instead of fries...etc. You can eat healthy versions of your favorites and not see the number on the scale move in the wrong direction.

Tip 4: Find Accountability. If you are a client at Texas Fit Chicks bootcamp, you've already got it! Our trainers are all dedicated to your success and encourage our women to journal their food...and share it with us so we can suggest improvements if needed. Food journaling is a powerful tool in helping you know just what has gone down the that you are on top of your day, calorie wise. If we aren't your trainer yet, find a friend that has similar goals over the holidays, and talk daily about it! Having a girlfriend in the same boat as you makes things a ton easier, and accountability can make the difference between eating a twinkie or an apple :)

Tip 5: Don't sweat the small stuff. So holidays are sort of crazy times that are busy and stressful as well. Try to decide that the traffic on the way to the mall isn't going to make you drive through Wendys for a Frosty and Fries. Emotional eating doesn't fill you up ~ it just makes you feel guilty afterwards but the stress is still there. Take some time out just for you each day ~ do some yoga breathing and maybe get a mani/pedi to relax and de-stress. Be good to yourself.

Our fitness boot camp, led by certified female trainers will get you through the holidays! Start on any Monday, and join us on the road to better health and fitness in a fun environment! McKinney locations for our womens only boot camp are all INDOORS for the winter! Get up. Get Out. Get Fit!
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