A lot of people get stressed during the Holidays about how to stay on track. They’ve been killing it and working hard with their fitness game for X amount of months and are worried the Holidays will totally derail them. First, remember that you WILL NOT ruin all of your progress over the course of a few days or even a week. You did not get fit from one workout and you won’t lose all the progress from a few days off course. Second, here are a few tips to help you stay on track this holiday season while still enjoying your favorite foods:
Plate Portions
Use the plate portion method when you can. It can be difficult to track calories when you’re not in control of the food that’s being made. Instead, focus on filling your plate with half a plate of veggies, a palm sized portion of protein, a first sized portion of carbs, and a thumb sized portion of fats. While you may not be able to do this at every meal, keeping this method top of mind can keep portion sizes in check and help you remember that veggies and protein still do exist and it’s not all carbs carbs carbs.
What are some examples of each of these macro groups? A few common foods this time of year that fit into each:
Vegetables:
Spinach/ Mixed greens/ Arugula
Brussel Sprouts
Green Beans
Asparagus
Zucchini/Squash
Carrots
Proteins:
Chicken
Red Meat
Fish
Beans
Turkey
Pork
Tofu
Tempeh
Eggs
Yogurt
Carbs:
Rice
Potatoes
Pasta
Bread
Chips/Pretzels
Couscous
Quinoa
Fat
Oil
Nuts
Butter
Salad dressings
Move!
Move 20 minutes every day. Whether it’s a full workout, a walk outside, yoga, a quick run, a class, doesn’t matter just get moving! If you’ve been consistent with workouts this helps to keep this habit chugging along even if the workouts take on a different form. Exercise also releases endorphins which can help destress you(something almost everyone needs this time of year). Starting off your day with a healthy habit like this can lead to more good habits and choices throughout the day. It’s only 20 minutes, you’ve got time for it!!
Bring a side you feel good about
Volunteer to bring the veggie tray, salad, roasted carrots, brussels, etc. This way, no matter what else has been made, you’ll know you can at least fill half your plate with vegetables.
Ditch the all or nothing mentality
Remember that just because you have 1 or 2 bad meals does not mean the whole weekend/week needs to be a wash. Everytime you sit down to eat is an opportunity to start fresh. Have your more splurge worthy meal, enjoy it, and then move on. You can get right back on track at the next meal. You didn’t ruin all your progress with one higher calorie meal so there’s no reason to throw in the towel. Eat nutrient dense foods as much as you can and enjoy the higher calorie meals as well. Balance will be key to success.
Keep you priorities straight
Remember that the holidays are about enjoying time with your friends & family and it is OKAY if fitness is not the priority. The priority should be quality time. Don’t let calorie counting and workouts come before that. There are ways to still feel good, eat nutrient dense foods and move your body without it needing to be the #1 priority. Your goals will always be waiting for you. You don’t need to be 100% on when there are other, more important priorities.
That’s all I’ve got folks! Hope you have an amazing Holiday with family, friends and delicious food!