As the holidays so rapidly approach, many of us are afraid of two things: traveling and not being able to workout, and gaining a few unwanted pounds from the holiday food. Below I have provided some thoughts and tips on holiday eating, along with some travel WODs to try at home, and maybe invite a family member!
My biggest advice for holidays is to enjoy them. We work hard most of the year, and we should be able to relax, so maybe this year it’s time to focus on a mindset shift. Many of us might get some anxiety about the holidays and the treats, and worry about it completely derailing our diet. If these thoughts are stopping you from enjoying your time away, then its time to fix the thoughts. Remember one or two days of bad eating won’t derail you from any weight loss, or long term goal. So this year, you know what you’re getting into, so mentally prep. Allow yourself a cookie, or a slice of pie, just don’t eat the whole pie! If you eat more than you plan, remind yourself it is okay, and that doesn’t mean you’re a failure. Be kind to yourself, as I said you work hard most days, you’re allowed to enjoy the few holidays. Get rid of that all or nothing attitude. If you eat a piece of cake and you say “well there goes everything” then continue to binge eat for another hour, you probably DID do more damage than was done in the first place, and probably indulged. Healthy eating and lifestyles aren’t quick fixes, they are long term goals and things we work at all the time, so remember to stop and enjoy them. “Life moves pretty fast, if you don’t stop and look around once in a while, you might miss it.”- Ferris Bueller. Here are some more tips.
- Plan ahead. Again you know whats coming, so go in with a reasonable plan.
- Offer to cook. If you think you have a healthier option, offer to cook that healthier option.
- Eat slowly. Enjoy what you’re eating. Taste everything. You will fill up quicker, and eat less if you eat slower.
- Drink water in between bites.
- Listen to your body. Stop when you are full. Take small portions. Fill up on veggies.
- Don’t skip meals.
- Watch the drinks. Calories are sneakiest in the form of beverages, alcoholic or not, be careful!
- Find a buddy who wants to stay healthy too, and sit with them!
- Plan for some exercise!
Here are some traveling WODs, or make up your own!
250 Air Squats for time. EMOM stop and do 2 burpees.
21-15-9 Burpees, Push-ups. Air Squats. Lunges.
3 Rounds: Run 400m (download a running app), 50 Push-ups, 50 Situps, 50 squats.
10-9-8-7-6-5-4-3-2-1 Turkish Get-up (no weight, or find something weighted), Lunges, Burpees.
5 Rounds: 1:00 min mountain climbers, 1:00min squats, 1:00 shuttle runs, 1:00m burpees, 1:00 rest.
10 rounds: 10 pushups, 10 squats, 10 burpees.
15 Min AMRAP: 20 Jumping Lunges, 15 Push-ups, 10 Air Squats, 5 Burpees
Or create your own! If you have access to Dumbbells or KBs throw them in there! Use your dog as a weight! Or a baby! Get creative,but get moving!