3 Tips To Beat The Holiday Weight Gain

We are officially in the middle of the, end of the year, holiday season. Halloween is wrapped up, and hopefully all the candy is out of your house!

We have more big holidays left. Thanksgiving, Christmas, Kwanzaa, Hanukkah, and New Years.

As a fitness training the last few years, this has been the roughest time of the year for people. Fitness wise. Health wise. And Stress wise.

And when those three things are out of wack and you’re out of your normal routine, weight gain can happen. Quickly!

It’s a big reason why New Years Resolutions are soo big. You gain 5-10-15 pounds over a 2-2.5 month period, and you want to lose it all in a week!

So, instead of making a crazy resolution on January 1st, let me help out a bit and share some tips to combat that unwanted weight gain this year.

1.

First, when eating, whether that’s out or with the family, focus your plate on protein and veggies. This helps you get fuller, faster.

Now, I’m not saying stay completely away from carbs (Carbs are great!), but carbs do not fill you like protein does. I would aim for your plate to be about 70-75% protein and veggies with about 25-30% carbs.

Also, drink a lot of water. Like, A LOT. Especially right before eating. It helps fill you up.

2.

Second, satisfy your cravings. But, do it smartly. Having one or two bites of pie is better than 2 slices. 1 homemade cookie is better than the tray. 1 glass of wine is better than the bottle.

Satisfying the craving you have in smaller portions will help you big time over the next few weeks.

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3.

Just keep moving!

Exercise does not out do a bad diet. Again for the people in the back… exercise does not out do a bad diet.

But, it can help. And a tip I have is to try and work out as early as possible. One, working out boost your mood for the day. Two, people tend to play the game of “not wanting to waste a workout by eating junk the whole day”. Whatever works!!

Another small tip, is to try to get a walk in before and/or after a big meal. Even if it’s just down the block or around the corner.

Lastly, enjoy the holidays. Even if you have to ZOOM it all. Be safe. Be happy!

Quarantine Covid and Crunches – 1Life1You Podcast 46

You Can Listen To The Latest Episode of the 1Life1You Podcast HERE


These 7 months have lasted 84 years…

When Covid-19 really hit the country, it was supposed to be a 2 week shut down on businesses, max! Well… we know how that turned out…

When things started shutting down, gyms and fitness classes were included in that “non essential” shutdown.

I agreed with that. Yes, exercise is essential for everyone. But, where you choose to exercise is not.

So, with gyms closed across the country, we were all left with a couple options…

1. Do nothing, and use those “2 weeks” as a mini vacation from working out.

2. Get your home gym together.

3. Hit the parks/trails for a workout.

I know people who have done one of the 3. I, myself did all 3!

Going from working out in the gym to staring at your spare bedroom to push yourself to do squats and pushups, is tough!!

Doing Squats and Pushups EveryDay…

And if you weren’t quick about it, you know that home gym equipment sold out as fast as toilet paper in the supermarket!

No dumbbells. No kettlebells. No yoga mats. Nothing!

The Peleton bikes were the most sought after pieces around. With them selling out FAST!!!

A lot of trainers/coaches adapted to the situation, and held home workouts over zoom. I did a few myself. It’s not super ideal, but it worked for a little extra motivation.

There were, well, still are, way more people outside exercising. More bikers. More runners.

I was fortunate enough to already have a squat rack and some equipment. So, my strength workouts stayed as close to normal as I could make them.

But, I did get outside way more. Sprint workouts, circuits in the park, and anything else I could think of.

Part fitness. Part, just getting outside in the sun!!

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So, that “2 week shutdown” turned into 5-6 months for a lot of the country. With gyms in Philadelphia opening in the last 6-7 weeks.

I asked my social media about their fitness, weight loss/gain over the last 7 months.

Some didn’t want to talk about the weight gain that happened. Some have obviously not been as active as before. Some not as motivated.

For some, the comfort of being home more means eating/snacking more. Combining that with not being as active, and the scale tends to go up…

Though. Some have enjoyed it. Making their health more of a priority than before. Cooking more. Doing more home workouts. Going out for more walks. Working on their yards or houses, and doing more projects.

Now with most gyms open (I know some are still relegated to outdoor only classes), people have a few more options to help them be active.

The gyms are open with a cap on visitors in at one time. I’ve seen CrossFit classes held socially distant. And spaced out yoga classes. All requiring you to wear a mask (or face covering).

But, I know those that found enjoyment in not going back to those things, or finding that the risk is too high for their own liking. And have chose to stick with their routines they built during quarantine.

Which is really awesome!

I always say to find something, anything, that works for you. A fitness routine can be whatever you want it to be. And I’m glad more people are seeing that they don’t necessarily need a gym to be active and be healthy.

And a quick reminder to anyone who gained unwanted weight during these past 6-7 months.. Have patience with yourself. This year has been A LOT.

Don’t try to push yourself to the ground to lose the weight. Start slow. Build habits. Be kind to yourself in these times….

I end this with a question for you. How have you gone about your fitness this year? Have you built a new routine? Struggled? A little of both?

Let me know. Would love to hear about it.

5 Healthy(ish) Snacks From Target Under 500 Calories Part 2

The first 2 posts like this one (Target pt 1 & Aldi’s ) was well received, so I decided to take another trip to target and find five more healthy(ish) snacks under 500 calories.

The goal is to (1) find easy snacks under 500 calories per serving, and (2) make sure they are healthy (ish). That part is my own judgement call 😉

1. Quest Hero Chocolate Peanuts Butter Bar: 200 Calories

2. Justin’s Cinnamon Almond Butter: 200 Calories per pack

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3. Kind Probiotics Bar: 230 Calories for 2 bars

4. Blue Diamond Honey Roasted Almonds: 160 Calories per serving

5. Core Power Protein Shake: 170 Calories per bottle

How’d I do for part 2??

Where shall I go next? Back to Aldi’s? Walmart? Wegmans? CVS???

Let me know!!! And make sure to share this with your fellow Target lovers!