8 Easy Ways to Stay on Track this Holiday Season!

Take some stress of your plate & save that room for pumpkin pie.

Just remember, one meal will not ruin your progress.

However yours may look this year, the holidays are a time for spending time with those you choose, being in the present, and for making memories you’ll remember. Try not to stress over one meal, whereas the focus is on the people you’re with and the moments created, and not the calories. And remember, YOU have control over everything that happens post holiday with your nutrition, training, movement, etc. so one day will not derail your progress.

Here are 8 tips to help you stay on track this holiday season!

1. Plan, plan, plan.

The holidays can be extra challenging when it comes to staying on track with your health/fitness goals, especially this year. Planning takes some of that added stress off your plate!

PLANNING your workouts ahead of time, meal prepping, deciding which indulgences you’ll enjoy, figuring out how & when you’ll get some extra movement in all make it easier to figure out how to handle things & stay on track & keep that CONSISTENCY.🙌

2. Prioritize your plate

Before going feast mode on all that delicious turkey and Grandma’s homemade cookies, have a plan (see tip #1) for your plate. You know most likely the big 3 will be there:

• Protein (turkey, ham, tofurkey, etc.)

• Carbs (potatoes, stuffing, cornbread, etc.)

• Vegetables (micronutrients (& also carbs) like green beans, brussel sprouts, etc.)

Prioritize protein first whereas this will keep you feeling fuller longer, then add a good serving of veggies, and sprinkle in some carbs and a slice of pie or a cookie for dessert! 😊(& yes, a glass of wine may also be a good choice… it definitely is in my house 😉, cheers!)

And got a serious sweet tooth??

Holidays are always full of extra yummy goodies! One way to treat yo’ self while keeping portions in moderation is to choose those unique, special treats you only get to enjoy this time of year, such as Auntie Lottie's signature cookies or Mom’s famous pumpkin pie.

3. Drink lots of water

Hydrate, hydrate, hydrate! Drinking water not only aids in satiety (hunger suppression), but it also has many important benefits:

· Boosts metabolism

· Aids in fat loss

· Flushes toxins from body

· Reduces hunger & fatigue

· Zero calories!

· Reduces fluid retention

· Reduces risk of disease

Pro tip: Carry a water bottle with you during the day to sip on. Having it nearby will be a visual reminder to keep sipping. Get more helpful hints here!

4. Stay active

Challenge yourself to keep your activity level up & keep moving! All those steps add up & contribute to your TDE (total daily expenditure) & calorie burn! Some of these are a fun way to get the family involved & do together.

· Sign up for a seasonal virtual run (i.e. your local Turkey Trot/Drumstick Dash/Santa Sprint) or just do a fun run/walk around your neighborhood

· Get creative with your workouts at home outside of the gym (bodyweight/band workouts)

· Park in that farthest parking space when you’re out grabbing those last minute groceries or Black Friday deals (don't forget to that mask! 💗)

· Take 10 minutes walks around your neighborhood, or easy walking whenever you can

· Go for a hike

· Take a short, gentle stroll after your holiday meal

· Keep your exercise & workouts going (3-4 days a week)

5. Be picky about your liquid calories

Whether it’s that glass of red, white, bubbly, or juice, be intentional with your choices & choose something you ordinarily do not get to sip on during the rest of the year.

Pro tip: Stretch that spirit or cocktail further by sipping on a glass of water at the same time. That way you get in a little extra water while indulging on something special.

6. Eat before you eat

Yes, you read that right.

Ever starved yourself all day and then gorged until you swore you’d never eat anything ever again? *raises hand*… I think we’ve all done this at some point over our holidays. One way to make sure we feel fabulously full (without the gross, lol), is to make sure to eat a little something before your holiday meal.

I totally get that sometimes you want to save room for that delicious stuffing, cheesy casserole, & golden flaky pie you’ve waited all year to sink your teeth into. And you can absolutely do that! Just make sure to have a bite beforehand (i.e. a protein packed breakfast, shake, snack or some veggies or fruit) to keep you just full and satisfied enough so you can enjoy your feast mode sans the ravenous beast mode. 😉

7. Enjoy the food & move forward

Even though the holidays may look a little different this year, they're a special time we get to spend making memories with friends and family. Be mindful of your goals but enjoy the time, practice nutrition checks & balances, & allow yourself a piece of pie or cookie every now & then.

· Use extra calories for workout fuel! (#extraStrongAF) 😉

· Don’t use exercise or cardio as punishment for overeating.

· Memories over macros. Stay mindful of your goals but enjoy the moments & responsibly indulge on occasion. #moderation

· Don’t stress if you overindulge. You can hop right back on track!

· Enjoy yo’ self & go make some memories!

8. Be gentle with yourself

It’s 2020. Nuff’ said.

But seriously, it’s all about progress over perfection, Charlie Brown.

You don’t have to put the pressure of eating perfectly all the time, every meal on your plate. That’s a rigid approach that provides little to no flexibility for change & sets up unrealistic expectations.

This restrictive mentality usually leads to frustration when things don't go to plan & create a “F*ck it” mentality where you think “well, I already ate that cookie so what difference does it make if I eat these other things?” which can derail progress quickly.

You can enjoy delicious holiday foods & still be committed to your health/fitness goals. This doesn’t have to be an either/or situation. Enjoy the time (& the occasional cookie or two 😜) & don’t deprive yourself or feel like you have to spend hours at the gym or working out.

You have the power over you and can hop right back on track with every decision you make!

I hope these tips help take some stress of your plate this holiday season! If you know anyone who could use some more room on their plate, give this a share!

Happy Holidays!