Stay on Track through the Holidays

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The holiday season is nearly upon us and soon the hustle and bustle will slowly take over our lives. Turkey day will give way to Christmas, loads of parties (hopefully!!) which will then give way to New Years and the inevitable, “I have overdone it and now it’s time for resolutions!” The plan going through the season should be to maintain, but since we are all human and life happens, here are a few tips to keep in mind: 

1. Drink water. Face it, you’re not drinking enough water during the rest of the year. I’ve said it before; daily, you should be taking in at least half of your body weight (in ounces) of water. This calculation does not include when you work out. If you’re exercising or doing physical labor, drink more. Also, it is common to drink less during the winter months because we don’t feel the sweat like we do during the heat of the summer. 

Pro Tip: If you are taking advantage of adult beverages during the holiday season, alternate between water and your adult beverage of choice. You’ll stay hydrated, spend less yet still be social! 

2. Stay disciplined in your approach to nutrition. The holidays are the ideal time to let yourself go and overindulge on the sweet goodnesses of life. However, don’t let yourself stray too far from your normal nutrition intake. During those holiday parties or special meals try to graze. Eat small plates of food with a variety of choices. Have the stuffing, just add protein (Roast turkey is my all-time fav!) and be sure not to skip the veggies because fiber will help keep you full. 

Pro Tip: Have your cake or pie or cookies (okay – whatever sweet goodness you prefer) and eat it too. The trick is to have a normal serving size, not the whole pie, and take your time eating it. Eat slowly and enjoy the flavor. You’ll find you don’t need much to satisfy your sweet tooth and you can still share in the holiday spirit. 

3. Don’t give up on fitness. Don’t let the holidays ruin your progress. Then when the new year hits, start making a pledge to drop the ten holiday pounds. If you don’t want to go to the gym, get out and walk! If you find yourself short on time or traveling for work (Hello pilots!) try this: 

Five-movement routine. You can make this as easy or as hard as you want while on the road and the great news is it’s just body weight! 

30-sec. Jog in Place 

30-sec. Straight legged deadlift 

30-sec. Air Squat 

30-sec. Chair Dips 

30-sec. Push-ups 

Rest one minute and repeat, 5, 10, or 15 times depending on your fitness level. 

If you’re not familiar with these movements, you can search for them on YouTube, plus learn how to modify with weight or make the movement easier. The key to this workout is to focus on proper form and be consistent with the movements. 

There you have it! A few tips to keep you focused during this most wonderful time of the year while still giving you options to eat, drink and be merry while still staying consistent with YOUR goals. Happiest, healthiest holidays!

SOURCEAero Crew News, November 2021
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Eric Ray is a certified personal trainer and nutrition coach. He is the co-creator of the Hii360 Coaching Method and current president of Hii360 Coaching. Eric is also a pilot, whose latest type rating is the Boeing 757/767. To contact Eric, please email him: coacheric@hii360coaching.com.

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