5 Ways to Avoid Weight Gain During The Holidays

Ah yes, tis’ the season for apple pies, warm bread with butter, family time, and of course we can’t forget some alcohol. Although we all look forward to the holidays, most of us also dread the thought of the expected weight gain from enjoying ourselves, a little too much. 

We’d like to offer you some advice about how to keep off the extra 10-15 pounds most of us put on during this time of the year. These are 5 extremely simple way to avoid weight gain during the holidays.

  1. Track your calories: Yes, download MyFitnessPal and make sure you are keeping track of how much food you’re eating at holiday parties. Even if the food at the party is homemade, you can find the macronutrient breakdown of a food similar and plug it into your food diary. As long as you don’t go over your maintenance calories, you will not gain weight. If you say you don’t have time for this one… you just bein’ lazy ;).
  2. Take a Walk During the Party: Invite your favorite family member to take walks with you around the neighborhood throughout your time at the party. Not only will your family members think its sweet of you to take your grandma out for a walk, you’ll be burning off those sweets in no time!
  3. Stay on Track With Your Workouts: This time of the year is crazy for EVERYONE, don’t think you are in this alone. We all have parties, presents to buy, and people to feed. Despite what life throws at you, you still need to put aside some time to work on yourself, get in the gym and get your workouts done. No matter how busy you are, there is ALWAYS time.
  4. Eat until you’re satisfied, not until you’re full: This one is self-explanatory and all it takes is a little self-discipline to get this one done.
  5. Stay Hydrated: Often times a large percentage of our weight gain over the holidays is water weight. We eat high sodium, carbs and fats which cause our bodies to retain water. You need to increase daily water intake to flush out the excess water retention.

All these are simple, effective, and theres no excuse to NOT do any of the advice stated above. Have fun and enjoy life – while still finding the balance of staying healthy!

The Importance of Stability Exercises in Your Training Program

Heart racing, muscles shaking, and sweat dripping are all things that come to mind when you are coming up with a workout program. Although these are all great and are the main focus of burning calories- most people forget to include the foundation of all exercise; stabilization.

Preventing injury should always be the number one focus in your training, avoiding injuries will ensure that you can stay in the gym for long-term, making it easier to stay motivated and reach your goals. Without a good base of stability, you will easily develop poor movement patterns and muscular imbalances from the exercises you are performing due to the inability to maintain posture.

We often see clients who are just getting back into working out after falling off the bandwagon for a long-time, eager to get back into running, jumping, and lifting weights. As personal trainers we take a more technical and safe approach before throwing advanced exercises at clients and focus on balance and stability, so that clients can isometrically maintain posture before throwing heavy weight, and fast movements at them.

Stabilization before or after your main workout?

We recommend completing stability exercises before AND after your main working sets of weights or cardio. This will essentially “wake up” your stability muscles around your joints and spine – helping you maintain the correct positioning during more challenging exercises.

Think about it – would you build a house without laying its foundation first? Stability works the same way as far as building your body goes. If you have questions concerning how to incorporate balance into your exercise routine or don’t know where to start – feel free to contact us below!