Holiday Hold 'Em!

With Halloween behind us and Thanksgiving less than 3 weeks away we are fast approaching the "Holiday Zone," the 6 weeks between Thanksgiving and New Years in which many of us become immersed in all sorts of overindulgence; a period in which the average American gains between 2 and 8 lbs of fat! Yes, some of this gain will be temporary and will be lost when the partying stops, but more than half of those who gain will hold onto at least 1-2 lbs of this fat, adding it permanently to their "bottom" line. Fast forward a few years, and we're no longer rockin' it...but more like stockin' it...not a pretty picture.

This year let's ring in the holidays with a strong plan of attack. Tis' the season to break the vicious cycle and put a hold on the yearly pile up. It will take a well formulated plan that allows for the joys of the season, while holding holiday fat gain at bay.

Approaching the holidays with organization and preparation is the key ingredient to holiday survival. We make lists and mark our calendars for parties, gift giving, home decorations, holiday groceries and so on. Why not use these same organizational skills and create lists and calendars with specific fitness and nutrition goals to be achieved each week to keep us in holiday fat burning zone! Our goal is to keep our body composition the same through the Holiday Zone!

So grab a calendar and start marking it IN PEN with the following challenges:

1) Designate 4 days of each week that you will make it to the gym and participate in a class or work on your own personal strength training plan. For each party that is scheduled for that same week you must stay at least 10 minutes after and do extra intervals of ropes or kettlebell swings. These extra minutes of work will add up to help boost your metabolism and keep you in the holiday fat burning zone.

2) Keep track of what you eat in a food log. Remember to save your splurges for the things that you most look forward to during the holidays. Plan for these splurges on your calendar. If Mom's rum balls are a must, or you can't survive without a mug of  warm wassail then you need to account for them on the day you will be splurging. The only splurges you are allowed are the ones you have planned for on your calendar. If you thoughtfully plan out your splurges you will be much more apt to stick to the plan.

3) Stay hydrated. Keep track of your water intake as well. Make sure you get enough to flush any extra holiday toxins out of your system.

4) Get 8 hours of sleep every night.  All the extra parties, shopping and decorating tend to cut into our shut eye. Mark your bedtime and what time you will get up in the morning on the calendar and stick to it! A favorite strategy of mine also includes the power nap. A short 20-30 minute power nap in the afternoon can work wonders for your energy levels! If you feel you are getting run down make sure to mark in a few power naps a week to keep you energized and in the holiday fat burning zone.

5) Manage Holiday Stress. We all know how stressful the holidays can be. Stress can promote the release of hormones that cause our bodies to store fat. To help relieve stress, mark in an activity weekly that will help calm your nerves. Perhaps a massage, warm bath, meditation...or a visit to the gym to foam roll, stretch and decompress!

6) Enlist a holiday accountability partner. Share your calendars with each other the week before Thanksgiving. Your workouts, splurges, water intake, sleep hours and relaxation techniques should be pre-planned and clearly marked in pen. Through the next 6 weeks check in with each other twice a week and, most importantly, hold each other accountable!

Keep the goal in mind, to maintain your body composition throughout the Holiday Zone! You WILL succeed, so plan a celebration in January...a day at the spa perhaps? And mark it on the calendar in pen!

Your coach,

Cecily