Doing the Holidays Healthy

Doing the Holidays Healthy by Kathy Dolan

You have heard it many times: Most people gain 7-10 pounds over the holiday season.

It doesn’t have to be this way! You can enjoy all the holiday foods, goodies, parties and come out feeling amazing. Doing the holidays healthy doesn’t mean you don’t get to indulge!

Keeping the healthy balance starts with your mindset. So many have the all-or-nothing mindset which just sets you up for a lifetime of the yo-yo effect (aka ups and downs on the scale),  fluctuating body fat levels, and moods! Why torture yourself?

What is the “doing the holidays healthy?” For you, maybe it’s getting through the holidays without giving up on all your health and fitness gains! Maybe it’s feeling your best with energy and good health all season. Maybe it’s looking gorgeous in your little black dress for the company Christmas party or sparkling with good health celebrating New’s Year’s Eve with your kids.

What makes my clients succeed with year-round health and fitness training is the very same thing you need to do to maintain your healthy habits through your jolliness.

What is that one thing? Accountability!

Now, you are thinking you have to journal your food or track your calories? Nope. Train 4 times a week with me? Nope. Miles of cardio? Nope.

Accountability means setting a few loose rules or boundaries. Keep it real and honest. Heading into the holidays with a plan in place. Focus on how you want to feel during the holidays. Thoughts and feelings are our superpowers, so charge them up.

During Thanksgiving dinner, we can easily consume 3000 to 5000 calories so extra exercise is a must!

Here are a few tips:

Accountability

  1. Sign up for a Turkey Trot or a Turkey Burner Class
  2. Set a time to meet and walk the trail with your neighbor, sister, or friend.
  3. Book a few extra sessions with your trainer.
  4. Sign up for a contest like Doing the Holidays Healthy”  #Hashtag us and win free stuff!

Meal Planning

1) Plan on eating treats and sweets, but pick only the best foods that you don’t get all year. Don’t waste your calories on store bought cupcakes or the cheese and cracker platter. Savor your mom’s dressing, homemade cinnamon rolls, or dad’s prime rib. The foods that say holiday!

2) Portion Control.  Here’s my big tip: Eat a little of everything and a lot of nothing. ELF BITES. Elves are little wee creatures. LITTLE WEE BITES.

3) Eat small meals to avoid binging. Graze. There is always another gathering around the corner. Pace yourself.

4) Hydrate! For every adult beverage, match it with a glass of water. You will be so glad you did.

Watch the coffee beverages as they are as many calories as a meal. Stick to healthier drinks like vodka soda, bloody mary, or champagne to avoid the excess sugar of the season!

Move It (and dancing counts)

Every single chance you get to MOVE, MOVE. When you park at Costco, park out as far as you possibly can. Do 10 Minutes of cardio before you shower. Work the 10-minute abs while dinner is cooking. Sign up for early morning sessions with your trainer and get the heavy lifting done early. Put on your favorite playlist and dance like Richard Simmons, walk like Kathy Smith or run like Deena Kastor, even if it’s for 5 minutes. Set a timer and get up from your desk every hour and do 50 squats or pushups.

Focus on Family and Friends:  

The non-caloric soul food being served! It is said you hear the most when you are listening. So enjoy catching up with your friends and family. Enjoy these occasions and being around the people you love, not the food and drinks.

Here is The Instagram Hashtag Challenge:

Hashtag EVERYTHING that you do that is positive and healthy each day!

Start the train rolling with good vibes. The more you tag, the better you will feel! Look for health every single day and post a selfie of you working out, eating healthy, or setting an alarm clock to wake up and go to the gym!

The opportunities are endless. Get creative, not only will you inspire others with your healthy choices, you will get inspiration from others in the Doing the Holidays Healthy movement!

Have some fun! You CAN fill your newsfeed with MOTIVATION.  Choose Healthily!

Here are a few ideas to get you started and keep adding!

★Every day you got 8 hours of sleep

★Did a 10-minute workout

★Had a salad

★Intermittent Fasted

★Meditated

★Did Yoga

★Worked out

★Walked the dog

★Flossed

★Skipped the seconds at the buffet

★Did an act of gratitude

★Took a power nap

★Did a HIIT workout

★Parked in the furthest parking spot

★Focused on the family, not the food.

★Talked/chatted/called a friend

★Had a massage

★Had a healthy snack today

★Upped your workouts! Upped your intensity!

★Did an extra 5 minutes on the run

★Played charades at your next gathering

★Stayed hydrated

★Drank a protein shake after working out

★Had an extra serving of salmon

★Passed on the office donuts

★Had an ELF BITE OF ______ (Donut, See’s Candy, Cookies, Pie)

★Had an ELF size cocktail (1 glass instead of 3)

★Drank a glass of water between cocktails

Not getting enough protein? Scary!

Hey Fit & Fabs! Scary is not getting enough protein after your muscle-building weight training. Scary is putting in all that sweat and hard work and not getting muscle popping results. Are you working out and still not seeing the muscle tone you desire?! You could be protein deficient.
Read ON!
 7 Reasons Why You’re Not Seeing Results!
1.) Not getting enough protein. Protein is the building block for muscles; if you’re not getting enough of it, you will not increase muscle mass and you may lose your hair. Scary!
2.) Not sleeping enough. During sleep, deep sleep, the body is able to repair and rebuild the muscle fibers that are broken down during exercise. Sleep is a building block for muscle. 
3.) Consuming too much alcohol.
4.) Not increasing weight and reps, ever.
5.) Skipping workouts and not making them up. 
6.) Lack of muscle confusion (aka doing the same thing over and over).
7.) Lack of a progressive planned periodzation program.
Stop wondering around the gym aimlessly and hire a Fitness Pro to help you achieve the body you dream of and build the muscle you’re lacking.  It’s really not scary. It’s science. You can do it!  

Check out this article by the New York Times!

-Kathy Dolan 

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 
 
© Copyright Kathy Dolan Fitness, 2018

Struggling to keep your workouts going? Top 3 Tips to Keep Health a Priority

#maketime #invest #health
My 3 Top Tips To Keep Health
a Top Priority:

1.) Join a Group for accountability and #motivation!

2.) Schedule your workout time like you would a lunch date! Like a boss and don’t skip or cancel!

3.) When you are feeling low on energy, do a 10 minute walk outside and watch your motivation come back! Building your will-power muscle will give you repeated impressions in your brain, that will make you feel better to build-in the ability to resist your resistance to moving. That happens only when you make yourself do it, behave your way out of it!

Kathy Dolan, ACE Health Coach Personal Trainer, YogaFit Fit at Any Age, Natural Bodybuilder. Making a difference with Classitup Fitness Studio Virtual Online Coaching. https://www.classitupfitness.com

BOSU FROGGERS TO AMP UP YOUR ABS!

Head over to my YOUTUBE PAGE : Fitness Kathy Dolan

I have had a love affair with the bosu since the late 90’s. From our first date I have found bosu exciting, challenging and I am a better athlete being in this long term marriage. The benefits are many and it is an investment in my retirement. What more could you ask for?

Being a new trainer at Snowcreek Athletic Club, I was the annoying trainer who kept pulling the stability balls and bosus out of the closet. My clients balancing acts were quite entertaining and like all new fitness trends, eventually caught on and stayed on. David Weck, inventor of the BOSU is a genius. One thing I have learned from the get go, Fitness is ever changing and it’s vital for trainers to keep abreast of the latest research and findings to keep clients moving with the best results. If you are stuck in a bad relationship with your fitness program, there is help. Hire a ACE FITNESS pro and apply some CPR (Creative Programing with Results) to your program.