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Everything you need to know to successfully start your Post-Holiday workout reboot!

Everything you need to know to successfully start your Post-Holiday workout reboot!

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It happens to all of us. Ok, if you really want to argue, it happens to 99% of us. The holiday season begins and things get crazy. Our workouts get rescheduled (or maybe one or two are even missed) and our diets become a little more lax… We’re running around getting presents and getting ready for parties and seeing family, and fitness takes a back seat for longer than we planned. We get a little softer. We start watching our results disappear day by day. But there is a light at the end of that tunnel! If you can sneak through that process relatively unscathed, you’re already in good shape. So here we are. We have officially made it past Christmas and we are all staring in the mirror. Now what? Now we get started…

The first thing you need to do is put your workout plan back in focus. Plan out your entire week of workouts and meals. DO NOT WING IT. You will have a very frustrating time getting back into a rhythm if you walk into the gym and plan your workout on the fly. You will walk right back out feeling like you accomplished little to nothing and that is not a positive note to start your system reboot on. Go in with a force. Throw your headphones on and get the job done. You are not there to socialize. You are not there to talk about what you got for Christmas. You are there to get your body back.

You must start by choosing what type of program you are going with. Are you continuing a weight-loss/cutting phase? Are you looking to put some more muscle on? Or do you want to continue a strength training routine? Chances are, regardless of what you are getting back into, you are going to be set back a little bit from where you left off. That’s ok, just record it and use that as a starting point. This is Day 1! Next, you get into the nitty gritty. Sit down and plan each day of your workouts for the entire week and STICK TO IT. If you don’t feel qualified to do so, get some help. The trainer at your gym probably won’t write you a program without you signing up for a personal training package. But if that isn’t in the budget, you have plenty of online options. Here at SD Evolution, we run a New Year’s Special on a very affordable 8 week program, and always offer our regular 12-week Online Trainer and Meal Plan.

Next, get your meals back in check. Meal prep, meal prep, meal prep. I’m sure you have plenty of left overs from the holiday parties… Give them away! Get back to what you know works. Go shopping for the healthy goodies and spend a day preparing it so you can take it to go as you get back to work. If you fail to prepare, prepare to fail. There is nothing that sets you back quite as bad as a bad day of eating. Nutrition is 60% to our workouts’ 40%. You can’t out-workout a bad diet, and a couple missed or poor-quality meals creates a bad diet.

Once you have all of this down, you need to remind yourself that this is a process. You will not be at your end-goal next week. So find a plan that you are comfortable with, and complete it. Don’t get through, one, two, three weeks and then quit. That will start a vicious cycle. That’s why it’s important to believe in the program you are about to start. If you trust it, stick with it. If you don’t trust it, don’t start it and find a new one that you do and that you will stick with.

Finally, track your progress. Complete measurements and weigh-ins along the way. You can even take weekly pictures. You may not be able to see the transformation on a day-by-day basis, but the numbers won’t lie.

The most important thing you can do.. Get started and stay dedicated! You are starting for a reason. You have a goal in mind. Get to that goal. It’ll take hard work, but you can achieve anything. I’ve seen incredible transformations throughout my career. Yours can be next!

 

Until next time,

Josh

10 Ways to Beat the Holiday Bulge: Part 1

10 Ways to Beat the Holiday Bulge: Part 1

Thanksgiving & Christmas have always been my favorite time of the year. This is the first time I will be away from my family for Thanksgiving but I could not be more excited to fly home to CT for 10 days for Christmas! Some of my best memories involve stuffing our Italian faces for Thanksgiving (3 or 4 courses usually!), baking Christmas cookies with my family, and of course enjoying my Grandmama’s world-famous Lasagna while eating Papa’s “Ta-ta’s” aka creamy mashed potatoes for dessert. I know I am the not only one who revolves the holidays around food so with the holidays vastly approaching (although it still feels like summer in San Diego!), I thought it would be a great idea to share simple ways you can stay healthy & happy this holiday season while still enjoying yourself.

The holidays are a time of happiness, sharing & caring. So why not care about something that allows you to be YOU every single day? Your BODY.

Here are 10 steps to a healthier, happier holiday

 

  1. When doing your holiday baking, swap unhealthy oils, butter & more for healthier options! You won’t taste the difference, I promise. Here’s my conversion chart.                healthy baking subs
  2. Practice portion control. We tend to over-eat by consuming extra large portions of our meals. Fill your dish with a balanced combination of protein, carbs & fats then skip out on seconds. There will always be more leftovers later, no need to stuff your stomach to capacity now.
  3. Indulge in your favorite dessert…in moderation. Cookies, cookies & more cookies. My house is filled with hundreds for the entire month of December! Pick a couple of your favorite and call it a day. No need to pig-out on every single dessert in the room.
  4. If you’re hosting a get-together at your own home, guess what? YOU control what types of food you serve. Opt for healthier options of your favorite meals. A healthy sweet potato dish will be just as tasty as one full of unnecessary fats, sugars & sweets. Do your research and check out my Pinterest Board for some ideas (Healthy Recipes)
  5. Make sure you continue to stay hydrated! It is so easy to skip this healthy tip especially when the weather gets cold! This will help flush out toxins and decrease the bloat from the treats you do enjoy.
  6. Fill your plate with equal to or more veggies than whatever else is on it. Many (including myself) tend to jump right to the potatoes, bread, turkey, ham and lasagna leaving no room for our favorite green friends. Don’t skimp on the greens as this will help with digestion.
  7. Get a workout in before the big feast! Head outdoors for a run, hit the gym if it’s open or find an open area in your house to get some plyos in. A 30 minute sweat sesh will make you feel energized and your holiday dinner can be a great refuel!
  8. Take it easy on the alcohol! Since your body can’t metabolize alcohol, everything else you consume while enjoying a drink or two gets put “on hold” until the alcohol is out of your body. Hello easy way to gain fat! Limit yourself to 1-2 drinks and try to avoid those sugary cocktails!
  9. Take a walk post-meal! Ever since I can remember after each round of Thanksgiving dinner my family would go for a walk around my Grandmother’s neighborhood. Not only is this great for digestion (as opposed to getting sucked into the couch) but you will feel so much better!
  10. Finally, don’t get too caught up in the holiday hustle. This is a time you should enjoy with your loved ones so if you end up having a few extra cookies, or too much lasagna…don’t hate yourself for it! You are human AND you know a great personal training company…hint hint 😉 www.sd-evolution.com for training plans!

With these thoughts kept in mind throughout the next two months, you can avoid extra weight-gain, holiday blues & that sick to your stomach feeling after consuming too much.

Remember, life is all about a healthy balance. Find what works for you!

~Alessandra