Total Strength & Performance

Ten Tips to Get Healthy During the Holidays

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The holiday season is upon us and with that comes many celebrations. With these celebrations also comes temptation. From the holiday office party to the ugly sweater party at your friend’s house the temptation to eat unhealthy and have a few cocktails will be there.  During the holidays is one of the hardest times in which to get healthy but with a little bit of help it can be done. Below you are going to find ten tips that will allow you to get healthy during the holiday season.



Tip #1 Create a Goals:


We all know that it is important to create goals. The problem is that most people don’t create goals. If you know that goal setting is important then why not do it. Right now you can probably rattle a few goals that you want to accomplish but I will be blunt with you right now, if you don’t write the goal down then you will never accomplish it. One more thing I want to touch upon when it comes to setting goals, if you are actually going to set some goals make them realistic. Setting the goal of losing 20 pounds of fat in a month likely won’t happen, start small and build on your success. During the holidays I want you to set one fitness goal that you will try to accomplish. Don’t set more than one goal during this time, I want you to fully focus on attacking that goal and achieving it.



Tip #2 Create Habits:


Creating habits changes lives! Yes, read that again because it is important. If you set goals but do not create a habit that will help you accomplish that goal then how do you expect to reach the goal. However, there is a trick to changing habits, one that many people overlook and I do not want you to make the same mistake when you choose your habit. Choose one habit at a time. If you choose to change too many habits you will change none.  In the book, The Power of Less, Leo Babauta states that when you change one habit a month your success rate can be as high as 80%, once you add another change it drops to 20%. Knowing this it becomes a no brainer that you should just focus on one thing at a time.The solution to this problem is to make it simple. Choose one thing that you want to focus on and work on that until you perfect it. The habit can be as simple as just eating vegetables with every meal or getting more sleep. Whatever it is make sure that you put your full attention on it.



Tip #3 Start Exercising Three Times a Week:


Since I just told you about habits this could be a good one to start with. Above I told you to make it simple. What happens when people want to get in shape they think that they have to go to the gym seven days a week to get any kind of results. First off, this thinking is false and second this is why most people burn out within the first two weeks of starting an exercise routine. It is nearly impossible to go from doing no type of activity to doing something 7 days a week. So keep it simple, start with three days a week, that is three hours a week out of 168 hours.  With the right type of training program and hard work in those three hours you can see amazing results. Don’t make it more difficult than it has to be, keep it simple and work hard.



Tip #4 Schedule in your Workouts:


Take out your phone right now. Click on the calendar application. Now type in the days and the times that you are going to go to the gym and get those workouts in. Great job! Now that your workouts are planned for the week it will be easy for you to get to the gym and do it. Those that plan their workouts are less likely to actually miss the workout. They have a set time of when they are going to go. Plan your training like you plan for a doctor's appointment. Bottom line, they make their workouts a priority when they schedule them in. If you go on the assumption that you will make it a certain day to the gym it is very probable that you won’t. Plan them and then get after them.



Tip #5 Lift Heavy Weights:


If you are going to start going to the gym three times a week as a strength coach I would not be doing the right thing if I didn’t tell you that in order to build muscle and burn fat you will need to lift heavy weights. That’s right, lift heavy weights. It’s time to put down the pink two pound dumbbells and start picking up some real substantial weight. If you are a woman don’t worry, you will not look like Arnold Schwarzenegger, that is correct, you won’t get huge. Eating cookies and ice cream will make you huge, lifting heavy weight will make you lean and sexy. The bottom line ladies you don’t produce the amount of testosterone that will bulk you up. Lifting heavy weights will TONE you up and who doesn’t want to look tone. As for you, gentlemen, why wouldn’t you want to lift heavy weights? Lifting heavy will put on slabs of muscle and make you look awesome and what man doesn’t want to look awesome.



Tip #6 Try Group Training:


Humans thrive in a community. To be honest it really is the only way early humans were able to survive over 200,000 years ago and evolve into what we are today. It is no reason that people love group training and it is no reason why thousands of people get great results when training with others. The funny thing about group training is that most people that train in a group usually have very similar goals. Hell, most people goals are to burn fat, build muscle and feel good. If people have similar goals then it easy to have a great support system because everyone is going to be seeing the same obstacles. Supporting others in their goals is great and having a solid support system yourself will help you attain your goal. If you are looking to train with a group give us a call to set up your FREE ASSESSMENT.  Find a group or like we like to call it a Familia and get the best results possible.



Tip #7 Plan your Meals for the Week:


Planning is essential in the battle for fat loss and living healthy. There are so many bad options out there that if you are not prepared then you will not be successful in your journey. This is also important before you head out for that holiday party. Have a healthy meal planned before you go out so you do not go out to the party starving and want to eat everything in sight. Your first step in meal planning is to take out a calendar and write down in each day what your meals will be. For example, Monday Dinner, Grilled chicken with salad and broccoli. Do this for every meal. Now take your meals and look at what you need from the grocery store and make a list. Go shopping and buy extra food so you can make extra so you can have healthy leftovers at your disposal. Pretty easy, take some time Sunday morning, plan your meals and go get what you need. Food preparation is one of the most important aspects to become healthy. If you can start this habit it will benefit you for a lifetime.


Tip #8: Eat Vegetables and Protein with Every Meal


Vegetables provide our bodies with the nutrients that are vital to sustain a healthy lifestyle vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K. They are also low in calories and you can load them onto your plate and have at it. Vegetables are also rich in fiber which will help aid in digestion and help you burn fat. Now, if you are going to start training three times a week and start lifting heavy weights then it is a must to start eating protein with every meal as well. Why? Protein is the building block to increase lean muscle. In general most people do not eat enough protein in their diets. Not eating protein while hitting the gym and working hard is a waste of time. You need to keep your muscles fed in order to build them and to maintain them. Nobody wants to put in hard work and get nothing in return. When designing meals think about what protein you are going to have first then think about the other things you will add to the meal. When you hit that holiday party think veggies and protein first. Once you are filled on that then maybe go attack that piece of dessert. If you have stuffed yourself with the right nutrients then you will be less likely to eat a ton of unhealthy foods.


Tip #9 Drink more water:


Majority of the people in the world walk around in a dehydrated state. Our bodies are made up water. The average human adult male is approximately 60% water. Muscle tissue is comprised of 75% water. Water helps eliminate waste from the body, helps with fat loss and helps the body perform. Do you feel like crap a lot? Take a look at your water intake, you are probably not drinking enough water to keep you healthy and keep your brain functioning the right way. Drink at least two glasses of water upon waking up in the morning, that will help kickstart your body and the give you a head start on your overall consumption during the day. Ok time to take a break from writing and go drink some water.


Tip #10 Get at Least 7-8 Hours of Sleep:


SLEEP! Again let me repeat this. SLEEP! Every time someone asks me about what they can do to improve I ask them if they sleep. Seems like sleep improves all aspects of life. Yes, this piece of advice can be the most boring tip I can give you but it works. Sleep more and you will lose weight, gain muscle and improve your mental capacity on a daily basis. So again, SLEEP!


Follow these ten tips not only this holiday season but for the rest of your life and you will see vast improvement in your health. I know I gave you a handful of tips but start with one and just keep attacking until you have changed your life.

Read 480 times Last modified on Tuesday, 21 February 2017 22:32
Rob DeCillis

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