Have a Happy, Stress-Free Holiday

by Ryan Halvorson

Each year at this time the consensus amongst people seems to be fairly consistent: While everyone appreciates the joy, laughter and togetherness that the holidays bring, we also brace ourselves for an onslaught of the stress. This is also a time when daily caloric intake tends to skyrocket. There’s no doubt about it: ‘tis the season of binging, boozing and bloating, but with the quickly dwindling hours of the day, how do you make sure those fitness and nutrition goals you’ve fretted over remain safely intact? Here are some tips for keeping fit and sane over the next few weeks.

The Battle of the Break Room Bulge.
It seems that the holidays always manage to get you reacquainted with those calories you’d said goodbye to so long ago. The once harmless break room becomes a gauntlet of brownies and cookies that force you to dig deep to muster all your resolve. To avoid packing on some serious pounds, keep your desk drawer or refrigerator stocked with healthier alternatives such as nuts, fruits, veggies or other similar snacks. If that sweet tooth begins to ache, reach for an apple or orange and wait out the cravings.  If you must give in to sugary temptation, choose an item you enjoy, savor it and move on.

Party Planning.
Holiday parties can be impossible to survive without consuming more calories than Charlie in his Chocolate Factory. To avoid eating more than your fair share, have a healthy meal before you arrive. That way you’ll arrive with a full stomach and will be less likely to binge on high-calorie foods.

Also remember that those adult beverages are loaded with lots of empty calories. For example, rum-filled eggnog packs a whopping 350 calories per glass. Drink two and you’ve consumed the caloric equivalent of a Double Quarter Pounder® with cheese. To avoid too many liquid calories, have a glass of water between cocktails. Water will satiate your thirst, keep you hydrated and help flush toxins.

Find Your Fit.
With all the time constraints brought on by the increased number of obligations, finding time to exercise is a challenge. One option is to limit yourself to attending only a few choice gatherings and decline those you’re not especially eager to attend. If saying nay to your commitments is impossible, find ways to get fit in shorter doses of physical activity. For example, if you’ve got an extra fifteen minutes in your day, perform a body weight exercise circuit that includes several sets of squats, crunches, lunges and pushups. Or perhaps you might walk a few extra flights of stairs on your way to the company meeting. Exercise doesn’t have to last an hour to be effective; research shows that small bouts throughout the day can reap grand benefits.

Get Together.
Chances are that you’re not the only one trying to make it through the holidays with your waistline intact. If you aren’t able to make December Nights this year, how about going for a little walk/jog tour with friends through Balboa Park? You get in a good workout, and you and your fellow joggers can check out all the festive holiday decorations throughout.

Be Stress Free.
The holidays are stressful. They can drive the most docile individual to lunacy. Be sure to take time for yourself—even if only for five minutes each day—to sit in silence and practice conscious breathing. Remain focused the root messages of the holidays such as togetherness and appreciation of family and friends. Remind yourself that this is a time to share those things that really matter—not expensive gifts.

Get Back on the Horse.
One of the most important things to remember is that if you lose sight of your goals and intentions for a day or so, put them back on your radar as quickly as possible. Many people become disheartened if they eat too much or fail to exercise. Prepare ahead of time by allowing yourself to falter, but with the firm notion that you will get right back on the health bandwagon as quickly as possible. And don’t wait until Monday; each minute offers an opportunity to start again.

Happy Holidays!
There are many ways to make sure that you enjoy yourself over the next few weeks without spiraling out of control. Plan ahead for roadblocks and give yourself a break if you have difficulty overcoming them. Most importantly, have fun and share the love and joy this holiday season is supposed to be about.

Ryan Halvorson is a personal trainer at Wave House Athletic Club; associate editor for IDEA Health & Fitness Association, the largest educator of fitness professionals worldwide; freelance author and speaker.