As Round As Santa

How to Keep Yourself From Starting The New Year As Round As Santa

The Average American gains 7 - 12 pounds between Halloween and New Year's and studies show that most will abandon their fitness programs.

Yes, I know, I've already said this but it bears repeating. Between the parties, high fat foods, alcohol and hectic schedules who has the time (or the inclination for that matter) to worry about exercise, never mind healthy eating?

Most people are busy putting off their healthy eating and exercise programs "until the 1st of the year." That is, until they try to get into their clothes or get a good look in the department store mirror.

There is still time to formulate a plan that will have you closer to the fitness goals on the first of the year instead of looking at an extra 7-12 pounds of ugly fat. These easy tips will help you get through the holidays with a minimum of stress and weight gain.

1. Don't try to "diet" during the holidays. Instead set a goal of trying to maintain your present weight. This way, you have a realistic goal. Since , as I have previously mentioned, the Average American gains 7-12 pounds, you will still be ahead of the game. You can allow yourself to indulge here and there, but you won't go over the edge.

2. Pay attention to how quickly you eat and exactly what you eat and drink. Chew your food slowly and focus on your companions and the social aspects of each event .

3. Remember that alcohol is packed with calories. Choose light beer and wine over mixed drinks. A holiday-sized mixed drink can have as many a 300- 500 calories or more.

4. Offer to bring a favorite low-calorie dish to holiday parties. This way you'll know there will be at least one "safe" item.

5. Make the effort to continue a regular exercise program. Find a buddy or consult with a professional to help you keep yourself on track. Aim for 2 to 3 thirty minute sessions per week (remember - a little bit is better than none).

6. Never go to a party or event on an empty stomach. Before going out, snack on protein, like chicken or cottage cheese. Protein satisfies and will help you eat less.

7. Keep an eye on your portion sizes. In the heat of celebration, portion sizes can be quite excessive.

8. Don't let a hectic holiday schedule force you to eat fast food. Prepare and freeze several quick, healthy meals. That way, you have an option other than high-fat, fast-food meals.

9. Avoid Tasting While Cooking. You will be appalled at how quickly the calories add up. Get a family member to taste the food for you instead!

Shortcuts lead to Failure

Shortcuts are the fastest way to the end results; they are also the fastest way to get lost. Be Careful! The allure of a quick fix and the pattern of negative thinking is what got you where you are in the first place! You got in over your head at some point, emotionally, physically or spiritually, and it takes time getting out!

http://.cpowerfitness.com

Hate when your fitness goes into hibernation?!

DON'T YOU HATE WHEN YOUR FITNESS ROUTINE GOES INTO HIBERNATION!? It doesn't have to: there are plenty of ways to stay active and prevent weight gain during winter.

When you're busy and tired during the colder months, it's easy to put off exercise till tomorrow. But sticking to a regular fitness routine is vital if you want to stay in shape and take care of your health.

The two biggest challenges associated during winter are finding a place to train – and finding the motivation to stay active.
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OUTDOOR EXERCISING

There is usually no reason why you can't continue a wide range of activities all year round, provided the weather isn't extreme. It really depends on the type of activity you enjoy. You just need to:

Wear suitable clothing. Fabrics that keep moisture away from your skin will prevent you becoming wet and chilled. Walkers and joggers should wear brightly coloured or reflective clothing to increase visibility.

Wear a hat. When going out in the cold, it is advisable to wear a hat. About one-third of your body's heat loss occurs through the head.

Dress in layers. Wear plenty of light layers so you can gradually peel them off as you become warm. You should be a little cool starting out. Avoid sweating, as you may become chilled.

Exercise caution. Beware of slippery surfaces, and exercise in daylight wherever possible. Anticipate that drivers may not be able to see you or stop quickly. It's also wise to perform a longer warm-up in cold conditions.

Keep your fluid levels up. Drinking water regularly is just as important during winter as it is in summer. Cold weather stimulates urine production, and every breath you can see is water droplets being exhaled from your body.
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AVOID WEIGHT GAIN

People often gain weight in winter because they become less active, eat more food, and spend less time outdoors. A study of 195 Americans, published in the New England Journal of Medicine, showed a significant increase in the storage of fat tissue during winter that was not reversed during the following summer.

To counteract winter weight gain, look for ways to stick to your regular exercise routine, and monitor your intake.
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INDOOR EXERCISING

There are a number of options if you want to exercise indoors.

Joining a gym. Health and fitness centres provide a wide variety of exercise options in a comfortable and supportive environment. A three-month membership will get you through winter without too much expense.

Indoor sports. Many sports can be played indoors, such as basketball, volleyball, badminton, and soccer. Investigate your local area to see if any leagues exist.

Water work outs. If you live near an indoor heated pool, you could swim some laps, or try an aquarobics class.

Mind/body classes. Activities such as Pilates and yoga are often available at halls, studios and other venues. These activities can help develop your balance, posture, core strength and flexibility, and help you to relax at the same time.
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DO NOT GET SAD!

Bad weather and a lack of sunlight can trigger a mild form of depression known as seasonal affective disorder (SAD). SAD is characterised by a lack of energy, increased eating, longer sleep and weight gain. It often strikes during winter when the number of daylight hours is reduced, however, it can be helped by spending more time outdoors in the fresh air.

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AT HOME EXERCISING

When it's cold and miserable, and you don't even want to step foot outside, having some exercise options at home can make all the difference. You could try:

Do housework with vigour. Make a workout of cleaning or gardening. Sweeping, scrubbing, raking, mopping and vacuuming, if performed a little bit faster than normal, can all get your heart rate up. Be creative and increase your level of movement around the house.

Exercise DVDs and TV shows. There are numerous exercise DVDs on the market, covering everything from yoga to step aerobics..

In-house circuits. You can perform many exercises in your home with little or no equipment. Or you may hire a personal trainer to assist and come to your house for a personal workout.
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IN HOME CIRCUIT TRAINING OPTIONS

Cardiovascular exercises
Star jumps
Skipping
Shadow boxing
Dancing to music
Step-ups (on a small, sturdy box, step or chair)
Jogging on the spot

Toning and strengthening exercises
Sit-ups
Push-ups (on your knees or toes)
Chair dips
Weightless squats (performed slowly)
Weightless lunges
Hand weight exercises
Fit ball exercises
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STAY MOTIVATED

Don't use the cold weather as an excuse not to exercise.

Train with a friend or partner. Finding a training partner with similar goals to you can add enjoyment to your exercise routine, and serve as an additional source of motivation. Having someone else depending on you can make the difference between a pre-breakfast workout and a morning on the couch.

Expect setbacks, and learn from them. There will always be times when things don't go your way, or you have a little less time. It's easy to find excuses not to exercise, and sometimes they are genuine. Don't quit, just make adjustments and change direction.

Just do it. Don't ponder your workout; just get started. The more you think about it, the more likely you will talk yourself out of it. Once you're in motion, you'll find it easier to continue. While it is admirable to think, talk and read about exercise, there is no substitute for actually doing it.
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FOR FURTHER INFORMATION ON CLASSES AND INDIVIDUAL GROUP OR PERSONAL TRAINING SESSIONS:

christopher power
www.cpowerfitness.com
914.450.8261
chris@cpowerfitness.com