We are officially on the verge of another holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, the Fuse team has put together a 5 step action plan of things you can do NOW to prevent the obvious issues (weight gain, poor eating habits, etc.) that come with the holidays.
And yes, we have a 6-week training program coming this winter that will be very special but in the meantime we want you to focus on staying on track.
Okay, here are the 5 things that you’ll want to focus on as we move into the holiday season…by doing them you’ll be in “damage control mode” and ready to go when January 1st 2018 arrives
1. Eat More Veggies
Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2. Add 10 Minute A Day
The truth is we simply do not move enough. Sure, some of you have a 30-60 minute workout you follow which is great, but let’s remember there are 24 hours in a day and 168 hours in a week. Your new goal is to add 10 minutes of moderately challenging activity per day. For someone who is deconditioned, it may be taking a brisk walk every morning before the day starts. For someone who is moderately fit, it may be taking a bike ride that includes steep hills. The advanced person may focus on adding in kettlebell swings, jumping, etc. Regardless of what you pick you’ll need to find something that is challenging yet safe and appropriate for your body.
3. Double Up On Water
Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.
4. Easy On The Carbs
No, we’re not carb bashing but we are saying most adults over eat carbs. In addition, they eat the processed versions that should be avoided on most days. So, if you do decide to add starchy carbs to a meal lets try to keep the portion at a cupped handful. Sure, that’s general advice but it’s a great place to start. Also, when you do have carbs try the healthier options like quinoa, millet, steel cut oats, wild rice, etc.
5. Don’t Get Injured While Working Out
Workout related injuries end your progress faster than just about anything else. The primary reason people get injured during a workout is that the person is performing exercises that are inappropriate for their body. Most of these people are 30+ years old and don’t realize how stiff and immobile they’ve become in the last decade or decades. Even former athletes assume they’d be okay to jump into any fitness program. This is a huge mistake that leaves most people injured in the first 1-3 months of training. Mindlessly performing random exercises is a dead end road. Get assessed by a real professional and find out what your body needs since it’s rarely what is trending or cool in the fitness industry.
There you have it, 5 things you can do today to prep for the awesome holidays on the horizon. Of course we’d be happy to assess you if you’ve yet to have a professional assessment. We can typically only do 3-4 complimentary assessments each week so email us at info@FuseFitnessStudio.com to reserve your spot.
For those who’ve asked, the details are not fully completed regarding our 6-week winter program that we’re calling “TRANSFORM”. It will be the most comprehensive and effective program we’ve done in the last decade, which is saying a lot since we’ve had some highly effective programs. Stay tuned…