Cardinal’s Fitness Tip of the Week:
Preparation = Success
We can all feel the holidays coming. After thanksgiving pants waists got tighter, wallets began to feel strained, and New Year’s resolutions are already being thought up. Health isn’t a seasonal endevour, and learning from past mistakes to prepare for future holidays is a key part of staying fit year round and not ever having to fight your way back to a healthy weight. Cardinal’s Fitness is here to help you! With affordable, no contract monthly memberships, nutrition counseling and a variety of classes led by professional trainers who have your goals in mind you can enjoy a stress free workout regimen year round! This weeks’ blog will cover learning from past failures, planning for future success, and executing your plans to plow through the holidays without a hitch!
Don’t let the Gains of Christmas Past get you down
Learning from past mistakes is an essential part of preparing for the future. Think back on all the times that weight has fluctuated during the holidays and left you scrambling to shed a few pounds before summer. Think specifically about the habits you developed during the holidays that contributed to that weight gain. Snacking, leaving bowls of candy around the house for guests when you yourself are the person that usually eats them. There are things that you can do to improve your chances of having a successful holiday season. Not knowing what you have done in the past to gain weight will leave you grasping for straws when January rolls around.
Set Holiday Goals and Attack Them
Some people don’t enjoy getting on the scale often, and some find that it creates an unhealthy outlook or obsession with weight for them. If that is your case then by all means, stay away from the scale. But, if you don’t have that issue with the scale then it can be a great way to track progress and help you to better maintain your weight during the holidays. Personally, I weigh myself each day around the same time and under the same conditions (9 AM, have had breakfast and coffee). Doing this has shown me how much weight can fluctuate each day, and I can now see how weighing yourself arbitrarily once a month can be damaging as there is nothing to compare it to. My weight can fluctuate by around 5 lbs depending on the day, and usually has to do most with my total calorie intake for the day before. If you can determine that you want to keep your weight within a 10 lb window during the holidays and track your weight daily you will know when and if you need to restrict calories a little to stay within the goal weight range. Do yourself a favor and keep snack trays healthy, especially when you are home by yourself. When you are out socializing be aware if and when you are eating because you are uncomfortable in a social situation or if you are already satisfied but are continuing to eat. This will help you recognize where the problem stems from and address it. Another good way to avoid over eating at a social gathering is to fill yourself with good things in the beginning of the party or before you go. If I am feeling like I will be tempted at a party I usually eat a lot of lean meats and veggies that will sit in my stomach and make me feel satisfied for a few hours.
Make Goals Specific, Attainable, & with a Deadline
You will have more success with maintaining a healthy weight during the holiday season if you set specific, attainable, and time-oriented goals. Let me break down how to do this. First, set specific goals by using specific numbers or measurement tools to determine success. For instance, instead of saying “I want to lose some weight” say “I want to lose 10 lbs by this date” and make sure that your goal is realistic and the timeframe is attainable. A good goal for the holidays is saying “between Dec. 1st and January 15th I want to stay between 200 and 215 lbs.” This goal has a specific date range and gives room for your weight to fluctuate without making you feel bad that you missed your goal.