I believe we can almost all agree that from November 20 to the beginning of January we are in the Holiday period of the year.
If you are like me this means that you will be eating and drinking more, hanging out with family and friends (who most likely don't work out and eat properly), and having 100 more things added to your "to do" list! I am not sure about you, but this means weight gain! Yuck! As hard as I try, I usually gain around 5-10 ugly pounds!
Holiday Tips
The following items are some tips I recommend to help you (and I!) avoid this unwanted gain:
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If you are traveling to see family, make sure you plan ahead and know where the gym is located, what the holiday hours are and see if you can talk a cousin or two into going with you to the gym.
It would be a great time to help someone in your family start to train and you can spend some time with them too..or maybe if that person trains already and can help you out with some tips!  Check Out All Of Our Tips!
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Plan ahead to know when you will be able to get to the gym. Mark it in your day planner and keep the day planner open so you can see your schedule at all times!
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 Pak 1-2 "snack" size baggies per day you are traveling with your favorite protein powder, measured out to your desired amounts for a single serving. Carry a plastic shaker so that you can make a shake on the plane or in the car at any time you wish!
This will ensure your protein levels are high to avoid muscle loss and help keep your metabolism up! Also, if you find yourself having a dessert late at night, mix up that protein shake to keep your blood sugar level and insulin from spiking! You won't feel as bad mentally either!
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| 5. |
Decide what foods you can eat in the morning on a normal basis to help get your mornings started. I like to do good ole Oatmeal and egg white mixed together with some vanilla whey protein powder and a couple paks of Splenda.
This will ensure that you start your mornings off right and have energy for the day!
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Change your workouts to accommodate the new holiday schedule - shorter durations with lots of circuits. This will help you avoid having to wait for machines and will keep your workouts moving right along.
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 Drink plenty of water throughout the day... especially if you are having a couple drinks! I take the Emer'gen C and Electro Mix paks (www.alacer.com) to add to my water so that I can combat any colds and supply myself with adequate minerals.
These are really good to have after a night out with the family that includes alcoholic drinks! Yes, I drink, but am a lightweight so not too much!
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If there is a dog in the family you may be traveling to, ask to take it for a walk! Getting outside will be refreshing - be sure to bundle up if it is cold though!
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Keep some fitness mags with you so that you have a couple good articles to read to help keep your motivation! You know the saying, "Out of site, out of mind."
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Allow yourself some room to have fun and eat some deserved goodies! If you work hard all year your mind will be grateful if you give it some room to relax! Mostly don't be hard on yourself if you indulge abit - just try to do your best!
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A Unified Theory Of Nutrition!
In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.
[ Click here to learn more. ] |
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Sample Leg Circuit
Here is an example of one of my Leg Circuits:
Treadmill
- 30 minutes
- First 10 are more of a warm up keeping the pace medium and the incline at 5%.
- Next 10 minutes pick up the pace and increase the incline to 10%.
- Last 10 minutes increase the incline to 15%.
First Giant Set
2nd Treadmill
- 10 minutes on the 15% incline, medium pace.
Second Giant Set
- Leg Press with feet about shoulder width apart for 10 reps, close together and higher for 10 reps and then wide (targeting hams) for 10 reps- with all movement keep pressure pushing through heels.
- Walking lunges
- Step ups on a bench
3rd Treadmill
- 10 minutes at the 15% incline and medium pace.
- If so inclined, slow pace to 1.0 and do glute squeezes by lifting the back leg while walking on treadmill- this is a great addition to the high incline- keeps HR up too and you'll really feel it in the glutes.
- Squeeze Hard and do equal amounts on each leg!
Last Giant Set
- Any of the above exercises I will do again depending on how my legs feel I do 2-5 exercises.
4th and final Treadmill
- 10 minutes at a lower incline and slower pace.
- Of course you can shorten the time by not adding the treadmill in or lessening the amount of actual time.
Click here for printable workout log!
This type of workout will keep your heart rate up and help you burn extra calories. Your heart will be strong and conditioned and ready for your new year of intense training!
Once the New Year comes around, then attack it full force and make some gains or loose that extra few pounds you've been dreaming of losing! Make it happen! If you have to hire a trainer/nutritionist to help get started may I suggest mine, Kim Oddo.
He is the best! His website is www.bodybyo.com.
Hope this helps some!
May you all have a happy and blessed Holiday!
monica@monicabrant.com
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