How To Survive the Holidays and Stay In Shape

The lead up to year-end holidays can be full of routine disruptors which can make skipped workouts, overeating and weight gain feel inevitable. But it doesn't have to be that way. 

Anticipating the challenges to come and arming yourself with some strategies to get through the holidays relatively unscathed is they key to surviving them.

There's lots of tips and tricks that I can give you, but I want to give you just 4 to focus on that I think are the most important and I'll include some infographics from Precision Nutrition that will help arm you with some strategies. These will help you to prioritise health, fitness and nutrition no matter what life throws at you - including the holiday season.

1. Eat slowly and until you feel "satisfied" rather than "stuffed"

One of the best ways that you can reduce your calorie intake immediately (without restrictive dieting) is with this one simple and effective tool. It helps in two ways:

• It takes 15-20 mins for your satiety hormones to kick in and tell your brain that you're no longer hungry. Slowing down your meal allows that to happen before you overeat. 
• When you slow down and mindfully savour the flavours and textures of your food, you'll feel satisfied with much less.

Here's some ways to slow down:

• Sit down to eat in a calm environment with minimal distractions
• Choose high-fibre foods that take more time to chew
• Put down your utensils between each mouthful
• Try aiming for a minimum number of chews for each mouthful of food
• Use smaller plates or different utensils (like chopsticks)
• If you find yourself rushing, that's ok, just take a deep breath, put your utensils down and re-focus. If slow eating isn't a habit for you, this will take some time and practice.
• Find another slow eater and pace yourself to them
• Allow yourself the time to eat slowly. Set aside at minimum 20-30 minutes for each meal, and preferably longer for dinner. 

2. Stay in Shape When You're Busy

This is one of the most common patterns Personal Trainers see. People who want to get fit or stay fit and do really well for months, only to get derailed at holiday time and fall off the wagon (for months) and undo all their hard work. 

Arming yourself with a simple, short but effective workout that you can do from anywhere is your key to keeping your workouts consistent. Keep it no more than 10 minutes if you are struggling. Click here to see my express 10 minute HIIT workout (no equipment needed).

Or you can join my 10 Day Holiday Challenge to help you to stay active throughout the holidays. There are 10 daily workouts, no more than 20 minutes in duration and no equipment needed so you can do them from anywhere. The cost is only $1 to join and you get access until 16th January, plus a FREE Holiday Recipe Pack and you can choose the start date. If you would like to join me, please sign up here. 

You can also check out this detailed infographic from Precision Nutrition. It includes a minimalistic 10 minute workout for those times when you just can't manage your normal exercise routine. You'll only need a set of dumbbells and a resistance band, and there's lots of other useful information in here, including tips on how to make it easy so that you get it done.

3. Eat Well On The Go

There's no doubt that the end of year lead up to holiday season has people running around madly. When it's like this, it can feel like navigating a nutritional minefield - overpowering hunger signals, junk food everywhere, no time to sit down and eat properly or eat healthy. It's challenging but it's not impossible. You just need some smart strategies. 

In this infographic, you'll find 25 awesome strategies that will help you to stick to your plan, no matter where life takes you. Save the infographic to your phone so you always have a "cheat sheet" when you're hungry. Download the tablet friendly or the printer friendly version. 

4. Make Yourself a Super Smoothie

What is a Super Smoothie? It's a nutrition packed, liquid meal that you can whip up in just a few minutes when life is on the go. Letting yourself go hungry is one of the best ways to make an unhealthy choice and to overeat.

During the holidays you don't always have the time to prepare a nice balanced meal of protein, fruit, veges and healthy fats. But you can with a Super Smoothie! And they taste delicious. Super Smoothies are go-to for avoiding going hungry when I'm super busy. I know that I'm getting in a nourishing and satisfying meal that fills me up for hours. For a guide on how and why you should be making a Super Smoothie, see the Precision Nutrition infographic in tablet friendly or printer friendly format.

Well I hope these strategies will help you to keep your health and fitness routine going throughout the holiday season and avoid overeating and falling off the wagon! Stay safe!