12 Strategies of Xmas

Podcast Version
​(With NotebookLM)

Unwrapping Holiday Fitness: 12 Strategies for Christmas Health and Activity

The festive season envelops us in warmth, joy, and those cherished moments with loved ones. Yet, amid this cheerful chaos, it also brings an array of tempting delights and disruptions to our typical fitness routines. As a triathlete coach, I understand the vital importance of maintaining weight and performance during this merry time. Here are some strategies I've found remarkably effective in navigating the holiday whirlwind of excessive eating and drinking, balanced with strategic workouts.

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Eating

1. Seasonal Intermittent Fasting: Amidst the celebrations, intermittent fasting emerges as a potent tool for managing calorie intake. Embrace a structured eating window, like the 16:8 method, to harmonize indulgence with disciplined fasting intervals.

2. Savvy Portions & Nutritious Balance: When reveling, aim for a single plate per meal, featuring a delightful mix of protein, veggies, and carbs – prioritize veggies. This approach maintains portion control while savoring the holiday palate.

​3. Stash Your Sweet Temptations: Place your favorite festive sweets in hard-to-reach spots to tap into psychology's wisdom—out of sight, less likely to indulge. Conceal them in the basement, storage room, or high cabinet to naturally limit consumption.

Drinking

4. Hydration & Social Sips: Kickstart your day with a refreshing glass of water for hydration and aim to drink 2 liters during the day. It can help reduce hunger during evening hours.

5. Water Behind the Scenes: To alleviate social pressure, keep a glass of wine or beer nearby while actually actively drinking and refilling a glass of water. This tactic often dissuades further insistence.

​6. The Art of Social Drinking: To gracefully sidestep excessive drinking, happily partake in your favorite beverage and then switch to a non-alcoholic alternative in the same glass. Transform a gin and tonic into a club soda or a rum and coke into a diet coke. With the right finesse, no one will notice your mindful moderation.

Workouts

During the holidays, maintaining a fitness routine can be challenging. However, there are ways to blend the holiday spirit with strategic physical exercises.

​7. Festive Family Strolls: Engage in leisurely long walks with loved ones—bonding moments that also keep you active during the holidays and help burn those calories.

8. Active Play with Kids: Infuse exercise into playtime! Incorporate playful games using your kids as 'weights' for an enjoyable fitness session. 

9. Early-Bird Workouts: Rise and sweat before the world awakens! This ensures a dedicated workout slot in your day, setting a positive tone for what follows while others are still asleep. 

10. Sunrise Cardio Ignition: Jumpstart your day with a burst of morning cardio pre-breakfast. Whether a brisk walk, light jog, or cycling session, it fuels metabolism efficiently. When time is limited, make every second count twice. 

11. HIIT Harmony: Integrate High-Intensity Interval Training (HIIT) for effective fat burning and overall fitness maintenance. These short 30-minute workouts in Zone 4 pack a punch in calorie burning. 

12. Spread Your Workout Across the Day: You don’t have to spend 30 minutes in the gym at once. Incorporate repetitions of 10x squats or 10x push-ups multiple times during the day, even for just 30 seconds when no one's watching.

​Bonus - Christmas Gift: Ginger-Cinnamon-Lemon-Honey Brew: Sip this soothing elixir before bed for improved digestion and a metabolism boost, aiding in fat burning while you sleep (benefits and recipe)

Balancing holiday revelry with fitness ambitions demands commitment and strategy. These tactics make maintaining fitness during the festive season an achievable pursuit without sacrificing merriment. It's not about denial but discovering equilibrium for celebration while honoring fitness aspirations.

Remember, it's the small daily steps that turn into positive habits, ingraining themselves in body and mind. Enjoy the journey!

Here's to a season adorned with joy, wellness, and a renewed dedication to fitness!

What are your favorite fitness tips for the holiday season?
​Share your thoughts in the comments below!