Tag Archives: holidays

Holiday Shape Up

There are 8 weeks (58 days!) until Thanksgiving ~ are you going to be ready?  It has been reported that the period between Thanksgiving and Christmas is when most people gain on average 8-10 pounds.  Don’t let yourself fall into the statistic!

Starting Monday, October 2nd, Evolution Fitness, will offer a 7 week Holiday Shape Up program. All done from the comfort of your own home!

What will you receive?

  • Each day you will receive a 30 minute workout
  • A nutritional guideline at the start of the program
  • Daily motivational tips
  • Guidance from a certified personal trainer and fitness nutritionist
  • A private facebook group

What do you need?

  • Exercise mat
  • Pair of dumbbells (we can substitute if you don’t have any)
  • Motivation & Consistency!  

Cost?

  • $50 for the 7 weeks

Sign up today & get ready for the holidays!  

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

Holiday Eating Tips

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Thanksgiving was just a few days ago ~ did you overeat?  Are you worried with the upcoming holiday parties, Christmas and New Years and you ruining all of your hard work?  Use these tips to help prevent overeating & feeling like you are facing an uphill battle.

  • Snack first.  Skipping meals before a big event can lead to unwise decisions at the table.  Have a low-fat protein snack, soup or a few pieces of fruit, or eat healthful mini-meals throughout the day.
  • Gift your host a light alternative, such as sparkling grape juice or a platter of fresh, colorful veggies and low-fat dip.  Besides making a warm offering, it will give you a nutritious snack if there are no other healthy options.
  • Make only one trip to the buffet table, but make it count by being selective.  Choose only the foods you really want and keep your portions small.  Often a taste will satisfy a craving.
  • Drink more ~ WATER, that is!  Try having one glass of water for every alcoholic drink.
  • Try a non-alcoholic beverage such as sparkling water with a twist rather than wine, champagne or a mixed drink.  Sparkling water fills you up and doesn’t supply any calories.
  • Switch hands.  This surprisingly effective trick works well when the menu is mostly finger foods.  Holding your drink in your dominant hand forces you to focus more clearly on your food choices.
  • Take your time. Chew slowly and savor the flavors – you’ll eat less and enjoy it more.
  • Step away from the table.  A social gathering is all about connecting with people.  Leaving the area to eat encourages mingling rather than mindless grazing.
  • Staying committed to your exercise routine helps lower blood pressure, raises your energy level and helps you maintain a healthy weight.

Do you?

Do you have your 2016 goals written down yet?  If you have started thinking about some but haven’t written them down yet, now is the time to get them on paper so you can see them every day!  If you haven’t even begun thinking of them, there is no more time to wait!  Planning is key to achieving your goals!  Get in the habit now and the rest will follow.
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* Start a food journal.  Write down your daily intake of food & drinks, this is a HUGE eye opener!  You can journal it in a notebook or on a free online website (like My Fitness PalSparkpeople or Lose It).  Capture not only your food you consume, but your exercise, your moods, energy levels, any stressors, etc.
* BE CONSISTENT!  Don’t give up after a day, a week or even a month!  Slow & steady wins the race.
* Set small goals & then put a time frame for each of those goals!  Be realistic.
* Find 1 or 2 areas of weaknesses, such as you drink soda or juice instead of water, and try to change that.  (Example: tell yourself you will drink 1 less glass of soda/juice and 1 more glass of water).
* Don’t set high expectations.
* Learn something new ~ weights, running, dancing, bootcamp class ~ anything that takes you out of your comfort zone.
* Don’t focus all of your attention to the number on the scale ~ that is all it is, a NUMBER!  Instead ask yourself, how do your clothes fit?  Did you take your measurements before you started eating better and/or exercising?  If so, re-take your measurements now and see what the progress is.  And finally, how do YOU feel?
* Shoot for 4-5 days of at least 30 minutes of cardio exercise ~ walking, jogging, bike riding, hiking, running, swimming or try a boot camp class with Evolution Fitness ~ the ideas are endless.
* Shoot for 2 days of strength training targeting all of your muscles.  You do not need a fancy routine, just exercises that are going to tone up your muscles.

Keeping healthy through the holidays

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Sticking to healthy habits during the holidays can be a challenge ~ here are some ways to help manage the challenges that arise:

1. Eat breakfast. When you eat the right breakfast, it jump starts your metabolism, boosts
your energy, provided needed vitamins and minerals and reduces cravings.

2. Sleep. Aim for at least 7 hours a night helps you to re-energize, regulate hormones, detoxify and reduce cravings.
3. Stay Calm.
Keep things in perspective and stay joy filled regardless of the circumstances that may be out of your control.  Holiday times have the potential to be a person’s happiest memories. Do you best to find a blessing in every situation.

4. Exercise. You know it’s true — you feel your best when you are exercising regularly.  During the holidays its more important than ever to keep workout.  What a great stress reducer and calorie burner.
5. Drink water. Staying hydrated is key, not only for reducing cravings, but also for making sure you can keep up with the holiday rush!
6. Travel healthy.
Whether you are taking a day trip or are going for a week, be prepared with health snacks and meal replacements.  Don’t rely on what’s in the airport, resort or even at mom and dad’s to fuel your fit body.

7.  Treat Yourself – While you should avoid harmful foods and beverages such as high
fructose corn syrup and alcohol, there are some healthful indulgences you can enjoy guilt free. It’s all about moderation!
8.  Identify your goals. Having a plan for when and what you will eat and when you will exercise is key to success. Identify goals for the holiday season to keep you on track & put them where you will see them regularly throughout the holidays!

9.  Focus on the spirit of the holiday. The festivities and the food are secondary to the true meaning of the season.  Focus on what is truly important to you during this joyous time.

Don’t let holiday temptations derail you

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Do you have a weakness for the holiday cookies,  that special casserole, or that rich eggnog?

The holiday season is filled with tasty obstacles that can throw your weight-loss goals for a loop.

The American Heart Association has these five tips to help you get through this holiday season without gaining weight:

  • Be realistic.
    It’s no fun to be stressed out and trying to lose weight during the
    holidays. Shoot to maintain your current weight.
  • Shop smart.
    Celebrate the season with festive & healthy items ~ unsalted nuts, whole grain crackers, fresh fruit & vegetable platters, low fat dips, and fat free eggnog.
  • Keep hunger in check. Have a light snack before going to a party so you won’t be famished and overdo it.
  • Enjoy yourself. Eat your favorite foods, but in small portions. Go easy on high-calorie
    beverages and be choosy at the buffet table—you don’t have to sample everything.
  • Make time for exercise. It’s a great way to burn calories and lower stress. Get up a half hour early so you can fit it in. Walk a lap around the mall before gift shopping. Reconnect with family by making a holiday hike or other activity a new tradition.

Implement these tips to help with parties and other special occasions throughout the year too. If you do overindulge, don’t dwell on it ~ get back to your exercise and eating plan the next day.

 

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We are 14 days away from Christmas, your stress levels might be elevating, you might be feeling overwhelmed with all you “have to do”.  You probably have given up on your healthy eating habits.  Exercise, what is that?  Water – wait did I even drink anything today?  All sound familiar?

STOP for a moment and breathe.  Just stand still, look out the window, have a seat in your favorite chair in your house, go for a walk.  The holidays are about creating memories, spending time with family and not trying to live up to society’s standards ~ it’s not healthy for our mind, body or soul!

Life is way too short to live life stressed, overwhelmed & not enjoying the little things.  Give yourself a break today and when you are ready to get back into the swing of things, start with writing a list, prioritize which needs to get done first and slowly work through your list.

Carpe Diem ~ seize the day

Sticking to healthy habits during the holidays

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Sticking to healthy habits during the holidays can be a challenge ~ here are some ways to help manage the challenges that arise:

1. Eat breakfast. When
your eat the right breakfast, it jump starts your metabolism, boosts
your energy, provided needed vitamins and minerals and reduces
cravings.  

2. Sleep. Aim for at least 7
hours a night helps you to re-energize, regulate hormones, detoxify and
reduce cravings. 

3. Stay Calm.
Keep things in
perspective and stay joy filled regardless of the circumstances that may
be out of your control.  Holiday times have the potential to be a
person’s happiest memories. Do you best to find a blessing in every
situation.

4. Exercise. You
know it’s true — you feel your best when you are exercising
regularly.  During the holidays its more important than ever to keep
workout.  What a great stress reducer and calorie burner.

5. Drink water. Staying hydrated is key, not only for reducing cravings, but also for making sure you can keep up with the holiday rush! 
6. Travel healthy.
Whether you are taking a day trip or are going for a week, be prepared
with health snacks and meal replacements.  Don’t rely on what’s in the
airport, resort or even at mom and dad’s to fuel your fit body.

7.  Treat Yourself
– While you should avoid harmful foods and beverages such as high
fructose corn syrup and alcohol, there are some healthful indulgences
you can enjoy guilt free.
It’s all about moderation!
8.  Identify your goals. Having
a plan for when and what you will eat and when you will exercise is key
to success. Identify goals for the holiday season to keep you on track & put them where you will see them regularly throughout the holidays!

9.  Focus on the spirit of the holiday.
The festivities and the food are secondary to the true meaning of the
season.  Focus on what is truly important to you during this joyous time.

Staying healthy during the holidays

www.evolutionfitnessny.com

Thanksgiving in 4 days & also starts the busiest time of the year!  The time of year where most people gain at least 5-7 pounds!  Here are some strategies to help you NOT gain that weight:

* Maintain regular workouts ~ shoot for 30 minutes each day, if not more!  If you have a current workout routine, stick with it!

* Plan your meals out every day ~ make them small meals evenly spaced throughout the day

* Eat a healthy snack before attending a holiday gathering

* Go easy on the alcohol, caffeine & soda

* Eat foods that help with stress ~ chicken, tuna, turkey, beans, walnuts, flaxseed, olive oil, oats, whole grains, dark veggies, berries & dark chocolate

* Practice relaxation techniques ~ yoga, meditation, hot baths, music

* Surround yourself with supportive people ~ spouses, significant others, friends, family, personal trainer, fitness friends

* Keep trigger foods out of your house

* Get 6-8 hours of sleep per night

* Ask for help when feeling overwhelmed

* Implement a nonfood reward system ~ buy a new outfit, get a massage, be treated to some pampering, movies or a weekend getaway

* Laugh!  Laughing keeps the stress away!!!