Maintain Don't Gain: Through Holidays
Maintain Don't Gain: Cruise Through the Holidays with Sustainable Success
The holiday season is a time for celebration, connection, and joy, but it can also bring challenges to our health and fitness goals. As @mrs.fitriss, you know that sustainable success is all about balance and mindfulness. That’s why we have holiday survival tips and a fitness plan designed to help you navigate through holiday season.
Let’s focus on maintaining our overall wellness without the pressure to lose weight. The key is finding balance and CHOOSING mindful choices that allow you to indulge without overindulging (have your cake & eat it too, or should we say PIE during this time of year).
Why focus on Maintaining?
During the holidays, our routines often shift. Some habits that we have built will continue but some may slightly fall of as we are navigating our ways through the holiday season. We might travel, attend numerous parties, and face temptations that can derail our fitness efforts. Instead of aiming for weight loss during this time, let’s shift our mindset to maintenance—which is where “Cruise through the holidays came from” This approach allows you to enjoy seasonal treats and gatherings without the anxiety that often comes with holiday indulgence.
Tips for a Balanced Holiday Season
Mindful Eating: Take the time to savor your favorite holiday dishes. Practice portion control and focus on quality over quantity. CHOOSE what is worth it.
Stay Active: Find fun ways to stay active, whether it’s a family hike, a dance off at a holiday party, or simply taking a walk after meals. Movement doesn’t have to feel like a chore/task; make it a festive activity.
Plan Ahead: Focus on what you CAN control and this is your time blocking ahead a schedule. Anticipate challenges by planning your workouts, meal planning, extra party prep, even gift shopping.. online takes time. Designate specific time blocks in which you will do this. Having a strategy in place can help you navigate the holiday chaos with ease.
Stay Hydrated: Often, we confuse thirst with hunger. Keep a water bottle handy and stay hydrated throughout the day, especially during gatherings.
Celebrate Mindfulness: Take a moment each day to reflect on what you’re grateful for. Practicing gratitude can enhance your overall well-bein. Join us all month long for Gratitude and Gains: the plank edition.
Here’s a Weekly Workout Plan you could consider:
Workout Routine
Frequency: Aim for 3-5 days of exercise per week.
Duration: 30-60 minutes per session.
Types of Workouts:
Strength Training: 2-3 days (bodyweight exercises, resistance bands, or weights)
Cardio: 2-3 days (walking, jogging, cycling, dancing)
Flexibility: Include stretching or yoga sessions to enhance recovery.
Holiday Activity Challenge:
Set a daily step goal (e.g., 8,000-10,000 steps).
Incorporate fun holiday activities like ice skating, walking in holiday markets, or taking family hikes.
Workout Split
Monday: 30 minutes of strength training (bodyweight exercises)
Tuesday: 30 minutes of cardio (brisk walking or jogging)
Wednesday: 20 minutes of yoga or stretching
Thursday: 30-minute holiday-themed workout (dance or fun aerobics)
Friday: 20 minutes of strength training (Total body)
Saturday: Active family time (hiking, ice skating, or a group game)
Sunday: Rest day with gentle stretching or a leisurely walk or #SundayRunday like us @mrs.fitriss/ @donnyrumrill
PLUS each day #NoExcuses November for daily plank!
Mindful Eating Strategies
Portion Control:
Use smaller plates to help manage portion sizes.
Fill half your plate with vegetables or salad before diving into heavier dishes.
2. Savor Each Bite: Slow down and truly taste your food. Take smaller bites, chew thoroughly, and put your fork down between bites. This enhances your enjoyment and helps you recognize when you’re full.
3. Choose Wisely: Focus on your favorite holiday treats and skip the ones you’re less excited about. This way, you can indulge in what you truly love without feeling deprived.
4. Stay Hydrated:
Drink plenty of water throughout the day. Aim for at least 8 glasses, especially if you’re indulging in salty or sugary foods.
Remember, the goal is to enjoy the season while creating Sustainable Success! By focusing on mindful eating, flexible workouts, fun activities, gratitude, and community support, you’ll be able to cruise through the holidays without the stress of weight gain. Enjoy the festivities while prioritizing your health—your future self will thank you! Happy Holidays!