Each holiday season tests the will and reserve of even the most steadfastly healthy person; between mountains of sweet treats and delicious feasts, it can be hard to stick to your regimen of a proper, nutritious diet and plentiful exercise to prevent yourself from gaining the dreaded extra weight normally associated with the winter holidays.
Below, we’ve put together a short list of ways that you can keep up with exercise and dieting during the most tempting season of the year. Here’s wishing you success in your battle with winter weight gain, and happy holidays! Don’t forget our personal training services to help you even more! https://rebuildingchampions.com/personal-training.html
Running and jogging are some of the most effective outlets for burning calories, but if you’re not a huge fan of running (or your favorite outdoor running paths aren’t as ideal during the winter), there are other ways for you to get your heart racing. You can hit the treadmill and do sprint intervals, follow a workout video, or stretch and let your body recover from a workout—all from the comfort of your cozy home.
Other workouts you can do at home (or at the gym, if you stay motivated enough or have the time to go) include running up your stairs, walking lunges, jumping jacks, high knees while running in place, jump squats, lateral hopping, and high-intensity interval training (HIIT), which is comprised of short sessions of intense, non-running workouts done without a break between transitions. For example, you could do several reps of jumping jacks, followed immediately by several reps of burpees, followed by several reps of high knees over the course of twenty minutes.
On the other hand, standard workouts can sometimes feel a little tedious. When that happens, head outside! Here, you can partake in a number of cool and fun winter sports and activities, such as cross-country skiing, snowball fights, sledding, and ice skating, that will likely be more entertaining than your traditional workout. You can also do some backyard chores, such as raking leaves or shoveling snow, for a workout that will use different muscles than normal and give you the added benefit of cleaning up.
At holiday parties, try being the first one out on the dance floor! You’ll have a ton of fun while burning calories and socializing with friends and family.
During the busy holiday season, it may feel like there’s not enough time in the day to schedule a workout. Combat this by making time for exercise in unique ways. You can exercise in the morning so that you still have time for the rest of your tasks during the day, or if you don’t have time for a single workout session, complete a series of shorter, high-intensity workouts that last as little as five to ten minutes; by the end of the day, you’ll have burned the same calories you would have if you gone to the gym. Additionally, you can set a challenge for yourself to learn a new type of workout or reach a certain fitness benchmark, such as an eight-minute mile.
You can also get your family and friends involved, encouraging you to stay focused on your fitness goals by enlisting a visiting friend or family member as a workout buddy, or starting a family fitness tradition like participating in a 5k run. You can even go power walking between stores while holiday shopping at the mall! If you get creative enough, chances are good that you can find the time for a workout somewhere in your schedule.
If you aren’t already writing down your training plan and weighing yourself weekly, you may want to start. Tracking your weight and exercise will allow you to see if you’re still on track to maintaining your weight. You can also sign yourself up for or plan an event at the end of the winter season that will require you to stay in shape, such as a race, competition, or fitness-related vacation like hiking in the mountains.
Fad diets are not only ineffective, but they also deprive you of the calories your body needs, leading you to overindulge later! Instead of skipping meals, eating barely anything, or swearing off all desserts, begin the steps to staying healthy by making sure that you eat balanced meals with fruit, vegetables, protein, and yes—even carbohydrates!
As long as you limit your portions and eat mostly healthily, you shouldn’t gain too much additional weight. You can even have your favorite decadent dessert. Just remember to cut yourself off after one serving. Same goes for that massive buffet spread; why waste empty calories on something you don’t absolutely love? Eat only your absolute favorite foods that will give you the nutrition you need (or satisfy your sweet tooth), in small, reasonable portions.
Our expert physical therapists can answer your questions about diet, exercise, and properly healing your body when you schedule a consultation appointment with us today!
We are still open and providing in-clinic service at a case-by-case basis as well as providing telemedicine and other channels for remote treatment/training. Call your nearest Center location for more details.