While the holidays seem to be the busiest time of the year it is sooo important to make time to still get in your workouts!

Fit in mini moments of activity through out the day if you are super busy!! Whatever it is, make it count!!

10 minutes? PERFECT! That is just enough time to elevate your heart rate and get in a good sweat!!

Mini workout to try:
~50 lunges (alternating legs)
~50 squats
~as many push ups you can get in 1 minutes
~jump tucks-- as many as you can get in 1 minute
~triceps dips on the ground (as many you can get in 1 minute)

 So here is a confession…I LOVE cardio! The feeling oh “AH” afterwards with all the sweat…amazing! I love that feeling, but of course not everyone feels that way. Obviously the calorie burning and heart health are super important but so is actually enjoying it.

I think for some the monotony of treadmills, elliptical, stationary/spin bikes get boring quickly (I fit in this category). So here are some solutions for you:

~Take a class

~Do it with a friend…even just a couple of days a week some cardio can really improve your cardiovascular system

~Get outside and connect with nature! I don’t know about you guys but for me this is when I get in the zone!

~Find some great tunes! Another thing to get you pumped, distracted, and in no time burning a ton of calories!

For the person trying to build muscle:

~Try adding some circuit training into the mix to elevate your heart rate while still avoiding the “traditional”

To mix it up:

~Try HIIT training (http://fitandhealthywithbeth.weebly.com/1/post/2011/10/interval-trianing-aka-hitt.html )

~Try an at home workout like Insanity, TurboFire, or Combat

Cardio is a good option to do 1-5 days a week…even if you do it in a non-traditional way the key is to focus on those heart benefits and get it in!!

I lol'd at this and it just seemed so fitting!

Unsurprisingly with all the treats and fattening foods this time of the year is notorious for weight gain! How much you may wonder? 7-12 pounds!! Yikes that is as much as a new born child! Now maybe your goal is more maintaining your current weight or maybe it is losing more either way you can still enjoy the holidays and stay focused on these! The key is moderation and knowing the difference between hungry, cravings, emotions, and peer pressure!

Refer to http://fitandhealthywithbeth.weebly.com/1/post/2012/11/cravingshow-do-i-handle-them.html for help with cravings!

As far as the holidays go, you best bet is to have a plan of attack, the holiday parties and events will happen and you will have 2 choices, to indulge or not!

Here is your game plan:

·         Decide what holiday foods are non-negotiable then allow yourself to enjoy just a little! If your gam- gams makes your favorite pie then by all means have a slice, just not the whole pie!!

·         Plan ahead- we all know the types of foods and goodies to expect at family and holiday parties right? Okay so plan your plate, ½ proteins, ¼ veggies, and ¼ carbs and sweets (see just a little not the whole table!!). Why? You can fuel up on healthier options and still enjoy just a touch of your favorites.

·         If there will be absolutely zero healthy options then either bring some or eat before hand!

·         Pack emergency foods- we all get stuck somewhere and rather than starving or giving into junk foods carry some minor foods to hold you over! (EX: almonds/nuts, apples, protein bars)

·         Get your sweat on that day…not only do you burn off calories but you keep cravings subsided.

·         Sit or stand away from foods tables

·         Go easy on booze and sugary drinks

·         Wait a while between different plates…allow yourself to process the food and then go back in for more if you are still hungry.

·         Eat slowly!! Your brain takes about 20 minutes to realize you are full and you could easily over eat otherwise!

·         Don’t beat yourself up over what you ate..move on!

·         Track it…if you are conscientious of what you eat, you are likely to stay on track more easily!

·         Wear clothes that are a little snug…if you are aware of your body and what you are putting into you will be also less likely to over eat!

·         And lastly…just throw the junk food in your house away!

 
So what is your plan of attack?

With the weather and times changing for most of us I know this time of year is an easy one to start slacking on workouts and eating healthy BUT trust me you do NOT want to do that!! This is the time of year most people pack on an average of 10 pounds with all the eating, not working out and just being plain old tired! Not only those things to keep in mind BUT cold and flu season are bearing down…these all increase your chances of illness as well!!

Avoid it:

~Workout most days of the week (shoot for a minimum of 3-4)

~Drink your shakeology! With all the nutrients and vitamins in it you are adding a nice little immunity booster into your life!

~Schedule the workouts so you do not have a chance of skipping them

~Find healthier alternatives to some of your favorite recipes

~Buddy up! Keep each other on track and make it fun!!

One of my favorite things about eating clean and the holidays is definitely baking and cooking. Anything from fun treats to seasonal classic dishes!

But sticking to clean eating is not a problem! You can still enjoy those foods but for less, it just takes some creative thinking and prep!

Some of my favorites:
•Greek yogurt-can be great in place of butter!!
Great for baking, dips, and sauces
( I use it in Mac and cheese, buffalo chicken, for cookies/brownies)
•Unsweetened apple sauce
Baking!! I use this for a sweetener/binding
•Frozen bananas
Also great for binding or in place of ice cream! Mash, freeze, stir with your favorite protein powder, unsweetened cocoa, peanut butter, etc!
•Oats
Use as breaking, for flour (grind to make oat flower)
•Low sodium products- soy sauce, broths, etc
•Pb2 powder
Lower calorie dehydrated peanut butter great for mixing with shakes and baking!
•Shakeology
I use this versus regular whey for same amount of protein + nutrients galore!!

The fun is getting creative and trying new things! What do you bake with?