Let's hear it - how were your Thanksgiving celebrations? Did any of you use revised recipes? Are you feeling guilty about nutritional flubs? It's ok, we're all here to whip one another back into motivation mode.
Now that everyone has gotten a taste (literally) of the holiday craze, it's crucial to realize just how important it is to stay on top of your workout/nutrition routine!! The holidays don't have to lead to weight gain. In fact, let's adopt the mindset of resolution - come January 1st, many of us will be inspired to list exercise/diet as a New Years resolution....why wait?? Get started now. Being mindful of what we put into our mouths and how we spend our time doesn't mean we can't enjoy the season of celebration...in fact I'd be willing to argue that you'll have a season of greater meaning and satisfaction.
Right now (seriously, if you don't you'll get distracted by your laundry pile or dirty dishes),
*** Write down three fitness goals: walk 30 minutes each day, lose 10 lbs, eliminate refined carbohydrates, go to the gym 3x a week, etc...write them down and stick them in-sight. It doesn't have to be posted on your fridge (although it could be), but psychology shows that visible goals are achieved more often than those we keep private. Make them achievable goals, but don't underestimate yourself.
As the weather gets colder and calendars start filling up with holiday get-together's, your motivation can really take a dive. Don't let that happen!! Stick to your goals and map out a plan that will allow you to reach them.
- budget gym time (work out videos, aerobics classes, etc.)
- pre-plan meals with healthy substitutions
- call a friend and share recipes while walking around the block
During the holidays it's especially important to exhibit self control. Here are some tips appropriate for every-day:
1. Don't skip meals - you're going to an evening dinner party, so you skip lunch to 'save calories'. It won't work!! Your body needs fuel, so if you restrict your intake, you'll end up eating more than you would have originally.
HINT: Eat lunch AND eat a small snack (apple) before the party so you aren't famished & binge on appetizers
2. Say "No" to family style - keeping your serving dishes on the table makes helping yourself to seconds (or thirds) too easy. Serve everyone and keep the extras in the kitchen, so you're less likely to eat more.
HINT: Half of your plate should be covered in veggies, 1/4 protein, 1/4 grains
3. "Calories don't count on the weekends" - false. Adopt a lifestyle mindset (not a 'diet' mindset). Make changes that you can abide by without feeling as if you are starving or restricting excessively.
HINT: Don't let yourself get hungry. Eat, but eat well. If you're starving, your blood sugar levels will drop, causing you to crave not-so-good-for-you snacks.
4. Don't clean your plate (or your kids plates) - stop before you're full. It takes 20 minutes for your body to signal to your brain that you're satisfied, in the mean time you keep eating...and overstuff your belly. Eat slowly and don't feel obligated to clean your plate - you're not doing yourself any favors.
HINT: Use small dishes. This may feel Alice In Wonderland-esque, but studies show that using salad plates, teaspoons, and even small glasses significantly reduce calorie intake. This tricks your mind into thinking you're eating more than you actually are.
Remember that moving your body and working up a good sweat is just as important as healthy munching!! Fidgeters, people who are more active in the smallest ways can burn anywhere from 300-500 extra calories a day!! Find easy ways to incorporate movement into your day.
- Stand when you're on the telephone
- Do lunges and squats when you're loading the dishwasher or doing laundry
- Do crunches during commercials
- Walk the dog (twice)
What are ways that you've found to be more active in your daily routine??
Motivation to Move It:
http://www.fitnessmagazine.
PS. Remember, this body is the only one you have.
NMC
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