Christmas is just around the corner, so it’s time to enjoy this special time of year with friends, family and, of course, good food. For some of us, this means that we either travel out of town or have family stay with us, which ultimately interrupts our daily routines and eating habits.
Whilst I think it is absolutely important to relax and enjoy this time of year with the ones we love, it is also equally important to avoid undoing all of the hard work and health and fitness progress we have made throughout the year. A day or two of indulgent eating and drinking will not have a major impact on your long-term health … however, when a day turns in to a week and a week turns into a month, this becomes self-sabotaging behavior. This will not set you up for a strong start to 2019.
Some of my best and practical tips to consider during this time of year are outlined below:
- Get out of the “I’ll start next year” mentality – Starting a clean slate next year can seem like a motivating concept. However, what it tends to do is give you the mental license to overindulge and avoid exercise altogether. If you have the “start now” mentality, this will put you ahead of the game and give you the best start to the new year.
- Eat wholesome foods first – Eating protein and vegetable sources before desserts will ensure you fuel your body with nourishing food before you consume sugary desserts. Be mindful of your carbohydrate/sugar intake and consider reducing the serving size of high-carb savory dishes like mashed potatoes if you know you are going to eat sugar-filled desserts and candy.
- Stop eating when you are full – One of the main and obvious signals is when your belly feels like it’s about to burst. If you have reached this point, you have definitely overdone it! I suggest taking a second serving or leftovers home and eating again when you are hungry. This will allow your body time to digest your food.
- Avoid grazing – Eating lots of little bites here and there can sometimes make you feel like you have not eaten at all. However, when we add up the handful of nuts here, a piece of candy there and the few spoonfuls of pudding, these calories start to stack up. Make sure you eat properly, get a plate of food, and mindfully sit down to enjoy a wholesome meal with the people you love.
- Bring a healthy dish to share – If you are headed to a gathering with family or friends, I recommend bringing a healthy salad or protein dish. There will always be “fun” food at these types of events, so making sure there is a healthy option available is always good. A colorful salad or casserole is a perfect dish to share and easy to throw together.
- Adjust your macronutrients – If you know you are going to have a big, calorie-filled lunch or dinner, adjust the calories and macronutrient content of your other meals throughout the day. For example, having a lighter breakfast and lunch before going out for dinner will help you stay within reasonable calorie limits and avoid a complete calorie blow out.
- Stay active – If you have been physically active during the year, don’t stop now. It is important to maintain your physical fitness as it will be even harder for you when you come back. If you are new to exercise, it is important to acknowledge that the best way to counteract increased calories is to burn them off. Even a 30-minute walk or run can make a difference physically and mentally.
If you live in the Lake Nona area, please do not hesitate to contact me and attend one of my boot camp classes for 60 minutes of AMAZING. My classes are for all fitness levels and are made up of a community that will motivate, encourage and support you.
I hope you all have a wonderful Christmas and a prosperous New Year!
Vernice Salveron CPT, Partner Trainer can be reached at (321) 947-9948 or firstname.lastname@example.org. Like Camp Gladiator on Facebook and follow @campGladiator on Instagram for exclusive offers, fitness tips, pictures, events, camp updates and more! Visit the website at campGladiator.com.
Camp Gladiator Location & Times
Lake Nona Family Dentistry – Monday, Tuesday, Thursday 5:15 a.m.
Spring of Life United Methodist Church – Tuesday, Thursday 5:45 p.m.
Moss Park Elementary School – Monday, Wednesday 6:30 p.m.
“To positively impact the physical fitness and ultimately the lives of as many people as possible.” – Camp Gladiator