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Well, here they come again….The Holidays!
Every year most people gain 5 – 10lbs between Halloween & New Years. There may be 4 holidays but it’s what happens in between. Office parties, friends & family parties, football Thursday, Saturday, Sunday & Monday, and food & alcohol is everywhere you look!
What to do? Well, it’s not as bad as you think. The problem is awareness. Should you enjoy the holidays? Yes, however, don’t miss your workouts and add in at lease 2 cardio sessions of 20 min per week.
Also, These events don’t happen every day so eat well in between and avoid all the food at the workplace or just have 1 cookie with your coffee. Plan your events that you’re invited too and be aware how many. Marking them on calendar that you can see every day can keep you in know of how many events are coming.
When at events always snack from the veggie tray and use hummus, guacamole, or salsa. Watch your portions of food but enjoy what you like. Track your weight and/or body fat at least once a week. If you start to gain you must work out more or just simply cut back on your food and alcohol consumption. This creates awareness & accountability!
So have fun but don’t go crazy and lose complete track of what/when/how you’re doing. You’ll thank me when January comes and you weight the same… not 5 – 10lb heavier.
When I think of hydration I think of water…first. How much water have I consumed today and am I ahead or behind. It’s the only way to take care of your body…correctly. Dehydration can cause diarrhea & vomiting plus a ton of other health problems. Water, first…every time!
Now, there is an explosion of all kinds of marketed drinks – Vitamin Water, Red Bull, Rock Star, Monster Energy, etc. and new ones every day! And guess what? It sells really, really well! The problem is that we forget how simple water is to drink and get caught up in these billion dollar beverages.
Now, don’t get me wrong. I love Ice Tea and coffee but water is always…first. However, relying on these beverages is addictive plus the ingredients, fake flavorings, and who knows what else.
Get back to the basics and just drink water. And if you like a lemon, orange, berries, cucumber, etc and just drop them in your water if you want…. for REAL flavor!
Many, many years ago few trainers knew about kettlebells. Now, most of them use them. We started using them about 15 years ago. Now, they are King of Fitness…for the right client. If a client has lower back issues, not very flexible, or just don’t like them…that’s okay. As a Professional Personal Trainer it’s your job to make sure you design the right fitness program for every client every time.
However, for clients that enjoy them and want to learn more it’s great to start with the basics: Kettlebell Swing, Kettlebell Clean, and Kettlebell Snatch which are the core exercises of kettlebells. All must be done correctly. Until the swing is perfected then it’s time to move on to the other exercises. Plus, there are excellent core exercises, squats, Turkish getups and some other cool moves.
And as mentioned above, make sure kettlebells also fit your clients’ goals. We have plenty of clients utilizing them and plenty of clients that don’t. This is, again, making sure your program design fits with your client goals and needs.
Yes and…No. Here’s the deal. I know tons of “Beast Mode” People that are always lifting heavier deadlifts, squats, bench press, etc. And there’s nothing wrong with that if you’re young, eating well, and have some goals. However, as we age our body changes. Using myself as an example, I lifted heavy for 20 years. As I evolved, I started asking why am I still lifting really heavy? Our soft tissue such as tendons, ligaments, soft tissue do suffer from wear and tear. So, I started doing more yoga, more low impact cardio like spinning, and less weight with more reps. Plus, I still see a Flexibility coach to stay flexible and have good range of motion. I life somewhat heavy once in while but no longer strive to lift crazy heavy any more. And guess what? I feel better overall, more balanced in my workouts, and most importantly I look and feel good as I continue to evolve forward knowing I have a better healthier future in front of me.
As I always think about the 100’s (yes, 100’s) of ways working out makes you fit, strong, avoid disease, lower body fat, healthy cardiovascular, etc. Here’s one you never ever heard of:
Healthier, younger skin!
That’s right…working out keeps your skin healthier, vibrant, and keeps you looking younger : )
By increasing blood flow by exercising helps nourish cells and keep them vital. By providing oxygen, blood flow also helps carry away waste products, including free radicals, from working cells. This increased blood flow by a bout of exercise also helps flush cellular debris out of the system.
Remember, skin is the biggest organ in your body. Why not take care of it? Working out will do just that to give you radiant, glowing, and younger skin.