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Holiday Training

Holiday Tips
“It’s the most wonderful time of the year,” again!

I recently read a statistic, the average American gains 1-2 lbs. between Thanksgiving and Christmas EVERY year. That may not sound like a lot; however, research shows most Americans never lose this weight. So, picture yourself 10 years from now; 10-20 lbs. heavier!

The holidays are busy! For many of us, the holidays also mark an “off” season from races/competition. This doesn’t mean you have to completely abandon your health/fitness goals and succumb to the sobering statistics above.

Here are some tips to help you stay fit this holiday season!

·         Make daily exercise a priority! Even a 15-20 minute walk/run will improve your blood flow and get your metabolism going. Getting out the door is often the hardest part. Something is better than nothing!

·         Make a commitment to run at least one mile a day from Thanksgiving to New Year’s Day. See more at the Runner’s World run streak challenge:  https://www.runnersworld.com/rwrunstreak

·         Many yoga studios offer yoga on Thanksgiving morning. Try a class and you’ll be more mindful throughout the day.  Yoga can help you manage stress the entire holiday season.

·         TROT—start the day with your local Turkey Trot! This is a great way to get the blood flowing. Many benefit local charities/organization so you can get your exercise in while also supporting a good cause.  

·         Go Long—if you don’t have a local Turkey Trot or would rather not “trot” what about ten miles on Turkey Day? Start the day with a calorie deficit.  Maybe make it a tradition with family or friends.

·         Don’t skip breakfast as research shows you’ll overeat later in the day. Eat a bit lighter breakfast than normal.

·         Before your big Thanksgiving meal, make sure you hydrate well. Thirst can sometimes manifest itself as hunger.  Water may also make you feel a bit fuller going into a meal/party and therefore you’ll be less likely to overeat.

·         After your meal, get outside! Go for a walk or play catch before sitting down to watch the football game.

·         Limit alcoholic beverages/drinks as they can be heavy laden with calories.

·         Order that holiday latte with skim milk and no whip cream and you’ll save yourself upwards of 100 calorie!

·         If you’re a shopper, get out there for black Friday and get your workout in via walking. Park as far away from the stores as you can and take an extra lap around the mall!

·         If you have the opportunity to take the stairs instead of the elevator, do so.
 
·         Avoid the chaos of black Friday all together and go for a long run instead! Maybe do this run on carb depletion.

·         Avoid the chaos all together and go for a long run Friday morning!

·         If you have a Fitbit or exercise device collecting dust on a shelf, now is the time to brush it off and wear it.  10,000 steps is the goal for most Americans. Do you have any friends/co-workers that’d join? Could you make it a competition?

·         Fun Fact:  It takes about 3500 calories to gain or lose a pound. Running/walking one mile burns approximately 100 calories.  

·         Start thinking about your goals for next year and if you’re super motivated, register for some races! This will get you to think twice about skipping that morning run!

·         Hire a coach! (Travis and I are taking clients!)

·         Indulge a little—the holidays only come once a year and deprivation is not good for the body or mind!
 
Thanks!  Happy Thanksgiving to you guys as well!

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