I know it’s the most wonderful time of year and we all love to be socializing with friends and family, but let’s try not to start 2018 with extra pounds to lose, low on energy and susceptible to every germ out there because of poor diet choices and lack of sleep. I know I’m not perfect but I try not to undo all of my hard work every time a holiday or vacation rolls around. Take a look at these tips. If you’re scratching your head at all this talk of tracking, calories, macros and nutrition mindfulness, but know you want to make some new goals in 2018, come and talk to me about the nutrition coaching we offer. It’s been one of the most rewarding years of my life, helping people inside and outside CFEH make better nutrition choices and achieve their goals.
Keep eating your protein and try and hit your protein goals everyday. Haven’t got a protein goal - you should have one! Recovery from all of the hard wods we complete is helped with adequate protein intake.
Keep drinking lots of water - morning, noon and night. Before you sit down to eat, before you drink that glass of wine, before you reach for the candy.
Keep tracking your calorie and macro intake. Don’t stop just because it’s the holidays. I’m just about to hit 450 days of non-stop tracking - it’s not always perfect, but tracking every day keeps me mindful about the decisions I make.
Before you eat those cookies look them up on MyFitnessPal - knowing how many calories and macros they have could be the difference between eating one cookie or 3, 4 or 5. Think about what else you could eat for the equivalent calories. A sandwich will keep you satisfied much longer than cookies.
When I’m faced with a weekend full of social events I’m trying not to slip into my old ways of sabotaging myself with out of control eating because “what’s the other option?” I’ve been trying a new approach over the last few months when I know I have an event I want to go to, eat dessert and drink a few glasses of wine. I know what my daily nutrition goals are and I gross them up for a whole week. Monday through Friday I eat at a 200 or 300 calorie deficit each day and add that deficit onto my numbers for Saturday and Sunday so I can eat or drink a little more, but stay within my goals for the week. Still gotta be tracking though!
Don’t stop working out. Even if you can’t make it to class, take a walk at lunchtime, park your car as far from your office, the store, wherever you’re heading and get a few extra steps in. You all know how quick a Tabata is - download a WOD timer, pick a couple of body weight exercises (squats, lunges, push ups, sit ups) and take a few minutes to get your heart rate up and feel better about not making it to class.
Have an amazing holiday season with your family and friends - let’s kill it in 2018!
- Coach Louise