5 tips to stay on track with your Diet and Exercise during the holiday season.

It’s holiday season and this joyous time of year can bring family, friends, travel, food, and end of year deadlines. All of which can derail the progress you’re trying to make at the gym. Add to that the weather getting colder and it feels like the universe is conspiring against you. You’re not alone if you end up prioritizing leisure over exercise, and that’s ok if you do BUT if you want to stay on track this Holiday season and winter for that matter, below are 5 tips that can help you stay the course.

1. Plan Ahead: Schedule your workouts and plan nutritious meals in advance to avoid impulsive decisions during holiday gatherings.

Planning workouts and nutritional meals during the holiday season provides structure and helps you stay focused on your health goals. It allows you to allocate time for exercise amidst the busyness and ensures that you make mindful choices about what you eat. By having a plan, you’re more likely to stay on track and avoid impulsive, unhealthy decisions. It’s a proactive approach that contributes to maintaining a balance between enjoying festivities and maintaining a healthy lifestyle.

2. Choose Wisely: Opt for healthier food options at events, and practice portion control to enjoy festive treats without derailing your progress.

We’re not here to tell you not to enjoy yourself but this isn’t a black and white situation of you choosing to eat like a saint or go full blown off the rails. Think of it like there is a behavioral food spectrum in which you can judge what works for you and what doesn’t. Opt for healthier options at holiday parties by choosing lean proteins, veggies, and fruits. Control portions, stay hydrated, and be mindful of your alcohol intake. Bring a healthy dish to share, so you have a nutritious option. Plan your indulgences wisely, focusing on small portions of your favorite treats. Additionally, eat slowly and savor each bite, allowing your body to register fullness.

3. Stay Active: Incorporate efficient, effective workouts into your routine, even during busy times, to maintain consistency with your exercise regimen.

Stay Active
Group Session

December is a great time to hit the gym! No one is there because of all of the reasons we list in this blog post lol. But seriously, maximize your gym time during the busy holiday season by planning efficient and effective workouts like we have here at Fit Foundry. Focus on compound exercises that target multiple muscle groups, allowing for a more time-effective session.

Our sessions include a 5 minute explanation of the workout, 5 minute warm up, 28-32 minute work block, and an optional 2-3 minute Team Builder/Finisher. Workouts don’t need to be 60-90 minutes (as mentioned in a previous blog post HERE) Schedule your gym sessions as appointments to prioritize them. It definitely helps that you have to book yourself into a time slot at many boutique gyms to help you stay accountable. This also means you might have to go at different times than you are use to.

If you know work and life will get in the way later in the day, go in the morning and vice versa. It’s a successful strategy to employ that many Fanatics (our members) have employed over the years. If time is tight, this might be your go to option. Adding movement doesn’t mean always doing strength or HIIT sessions. You can attend a yoga or mobility session like we have at Fit Foundry with REFINED, FIRE FLOW, and SLOW BURN. Additionally, with the aid of our at home ON-DEMAND workouts we give to our Fanatics, there is always a chance to explore quick, at-home workout routines for flexibility in your fitness routine.

4. Buddy System: Partner with a friend or family member to stay accountable and motivated, making it more likely that you’ll stick to your diet and exercise goals.

Working out with a friend or family member provides mutual accountability and motivation. You’re less likely to skip a workout when someone is counting on you. The social aspect makes exercising more enjoyable, turning it into a shared activity. Additionally, having a workout buddy can make the journey more competitive, encouraging both of you to push yourselves and reach your fitness goals. Sharing dietary and exercise experiences also fosters a supportive environment, making it easier to stay committed.

5. Mindful Eating: Pay attention to hunger and fullness cues, savor each bite, and eat slowly. Being mindful can help you make better choices and prevent overindulging.

Eat mindfully during the holidays by paying full attention to your food, savoring each bite, and recognizing hunger and fullness cues. Be aware of portion sizes and make deliberate, conscious choices. Remember, you are in complete control because you are making the choices. You are choosing whether you are connecting to your values as a person or not.

By the way, totally fine if you choose to not eat in-line with your values bc you ultimately are making the choices. You’re an adult and its not a crime to eat anything you choose too. But don’t be confused with intuitive eating (more on this below), mindful eating focuses on being present in the moment and paying attention to the sensory experience of eating.

Intuitive eating involves trusting your body’s signals for hunger and fullness without external rules. It encourages a more spontaneous and instinctive approach to food, whereas mindful eating emphasizes being fully present during the eating process, regardless of external cues. Both approaches promote a healthier relationship with food, but they have distinct focuses on awareness and responsiveness to internal signals. If you have fat loss goal, it might be better to start by getting a grasp of what Mindful eating is before jumping in with Intuitive eating.

Each approach has its pro’s and con’s but used in the incorrect context, can lead you to the wrong goal. You just have to make sure you keep the goal the goal and stick to the right approach for the job.

If you are in need of help, we are happy to help. Schedule yourself a NO SWEAT INTRO HERE to speak with one of our coaches and if you’re a Fanatic and want to discuss your goals and develop a sound strategy on how to hit those goals, schedule a GOAL REVIEW SESSION HERE.

Have a great Holiday Season Fanatics!!

FORGE AHEAD

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Should You Do the Same Exercises Every Day?

Being active is great—but what if you do the same exercises every single day? Will that help you stay fit?

Here’s the answer: 

If you have an exercise regime in place but always do the same thing, you’ll get some of the benefits of activity, but you won’t get all of them. With some adjustments, your hard work could create even greater results.

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