Social media is buzzing early this year with tips to “surviving” the Holidays. And there’s a reason why January is peak season for gyms and fitness trying to lure you in with the promise of helping you “undo” your indulgences.
But what if you just approached the Holidays with moderation and common sense? One meal isn’t going to negate the hard work you’ve been doing if you’ve been working on your nutrition and exercising. Just remember too, that just because it’s the Holidays doesn’t mean that you need to throw everything down the drain either (the classic “all or nothing approach.”)
So, what’s an athlete to do (yes, I’m talking to you)? How does one use moderation and still come out fighting?
Here are my favorite common sense tips for celebrating sanely, and keeping your figure. The Shaila fitness guide to the Holidays for the Athlete, if you will 🙂
1) Beat the gym at their game. October through December are notorious in the fitness industry as being a quiet time, so chances are that trainers and gyms are offering deep discounts. Plus, many offer special Holiday rate packages that will likely go away after the New Year, when the New Year’s Resolution crowd rushes in.
2) Sign up for a local Holiday 5K or 10K race. There are so many of these types of events going on now (e.g.., Turkey Trots, Jingle Bell Runs) and they tend to be very family friendly, benefit charities (it’s the season for giving, after all), and open to a variety of fitness levels. Or, do what I do; use those extra calories to fuel a heavy weight training day in the gym.
3) If you can, plan a trip somewhere warm during the winter months where you can be outdoors, active, and frolicking in the sun. A couple of my own clients are taking these sorts of trips, and they are the ones who seem undeterred during the Holiday season.
4) Before you hit the party, eat a reasonably sized lean protein source. Protein in the tummy will blunt your appetite, so you’ll probably not be tempted by the rich appetizers. Not sure if I can say the same for when desert time hits.
5) For the athlete following a meal programs with “treat meals,” “cheat meals,” structured carb ups, intermittent fasting, free meals, and so on, have the Holiday party meal fall on the day or meal where you go off plan. Then, schedule a training session or a good workout for the day after.
6) Limit alcohol. 2-3 is plenty, especially if you are aiming for fat loss. Or drink a full glass of water after an alcoholic beverage so you don’t get too tipsy. And have you ever noticed how you tend to make poor nutritional choices when you’ve had too much to drink?
7) Send all the yummy leftovers home with guests. Share the wealth! Along those same lines, try not to over bake (otherwise, send some cookies home too!).
8 ) Pause between bites, take your time between servings, and give your brain a chance to catch up with what you’re putting in your mouth. Remember the general rule that it takes your brain at least 20 minutes to receive the appetite signal that you’ve had enough to eat.
9) Pick your treats carefully. If you’re going to a pot luck style party, you’re by no means obligated to eat EVERYTHING that is served. If there are a number of highly decadent treats, pick the ones that are most meaningful to you, or just have a small portion.
10) Finally be mindful of the point of the gathering: celebration, togetherness, family, etc. The Holiday meal is not a “last supper” style buffet or an excuse to binge and stuff beyond what is sensible.
Recognize that at some point you may run out of “tricks” and “tips.” If one (or a few) great meals with your friends and family during the Holidays seriously derails your overall fitness goals, then you might be dealing with a bigger emotional problem that surrounds the Holidays.
For the sensible athlete, remember that if it is just one or two meals (Thanksgiving and Christmas being the big ones) that you intend to indulge in, you should. Two meals won’t do much damage, especially if you aren’t dealing with leftovers. The next day, get right back on track with your fitness goals and eating sensibly.
The above isn’t meant to be a full list of course; I’m sure you have your own tips for holiday survival (do me a favor and leave your BEST in the comments). It’s just my guide to the holidays for the athlete.
See you next year!
Deepa
December 7, 2015 at 7:35 pmFill your plate more with veggies, then lean protein then small amount of carbs of your choice.Really help to avoid over indulgence.