by Marian Galang, Optimum Bikini Coach
- Keep on training. Find time in your busy holiday schedule to hit the gym. Put the extra calories you will be devouring to use. Use those turkey, mashed potatoes, gravy, cranberry sauce to fuel your workouts. I recommend training large muscle groups such as legs/glutes and back, followed by a short but intense HIIT session!
- Be real (with yourself). Going carb-less for days just to binge on the holiday season is NOT healthy. The more you deprive yourself, the more you are likely to fall off track big time! Moderation is key.
- Mingle, mingle, mingle. Stay busy! Whether its playing family games, catching up with family and friends you haven’t seen in a while or playing with your nieces and nephews — you are guaranteed to spend less time in the dinner table the more you engage in family-fun activities.
- Don’t beat yourself up. Reminiscing on yesterday’s mistake will not make your today any better. Enjoy your time with your loved ones and try not to stress about anything and Don’t load up on the alcohol. One drink is fine but going overboard and drinking like a fish is a whole ‘nother story! Do not drink your calories. It will not fill you up. Alcohol also inhibits fat-burning so the body will have a harder time processing holiday foods if you ingest too much alcohol along with it.
- Tracking macros. For those on a macro plan, I do not expect you to track your food on Thanksgiving and Christmas – that’s it. Outside those two major holidays, please track along. For those on a non-macro plan, I want you to enjoy yourself but in moderation for ONLY those two major holidays. Thanksgiving will count as your cheat meal for next week.
- Learn to stop when you are full. Stop forcing food down when you feel full. If your grandmother is pressuring you to eat more, learn how to politely say no.
- Drink water. Do not forget to hydrate yourself. Water will help get things moving, will help you feel full longer, will help shuttle nutrients appropriately and more!
- Stay active. In addition to training, get moving! Walk around the neighborhood, offer to walk your parents’ dog, go bowling with the family, etc. Take advantage of this caloric surplus by staying active.
- Get some Zzzzzzzzz’s. Make sure you get at least 7 hours of sleep throughout the night even with all the holiday festivities. This is the most overlooked part of fitness. Among the few benefits of sleep includes: better memory, stable leptin (the “satiety” hormone) and ghrelin (the “hunger” hormone) levels, reduces inflammation, aids in weight loss, prevents cancer and heart problems, helps with depression and promotes cell regeneration.
I hope you all enjoyed these fun tips! Have a great time with your loved ones! And please do not hesitate to text me if you have any questions. Gobble gobble!