Healthy Holiday Habits

Holiday Tips to Stay Healthy

GIGACalisthenics takes a guilt-free approach to health and fitness, it is not about eating perfect and hitting the gym 2 times a day, it is about feeling good and enjoy this time for celebration. These tips are not for everyone in every situation, but I hope you find something that works for your situation so you can enjoying food and feel good.

1. Prioritize: I know you are reading a health coaching blog expecting I am will say prioritize healthy eating verse eating, but I am not. Prioritize God first always! Second, I would prioritize your family and building deep community. Time interacting with one another is crucial sometimes we get stressed buying things instead of hanging out with the people we love when they are free. Sometimes the holidays are the only time of the year to have quality time together. Try to plan family activities that do not involve food, this way you will actually be able to enjoy them instead of cooking, prepping and washing dishes. My family loves games! Here are some game ideas: cards, Charades, Dominion, Monopoly, Telestrations, Duck Duck Goose, name that tune, Blockus, Apples to Apples, ping pong, lava monster, or gargle a song. Get creative make it fun for everyone!
2. Look at the Why: Bring more focus to why you are eating? Are you eating it because you are hungry? Is the just food there? Is it your favorite? Are you sad?Are you happy? Enjoy yourself, but food should not define the celebration or be your pick me up. Be mindful, and look at why you are eating.
3. Drink water: carry a water bottle with you everywhere. staying hydrated can save you some calories, help remove some toxins, and helps you to feel better.
4. Walking: Make walking part of the celebration. Get the family to go for a walk after dinner. Go caroling. Walk to the church service together. Add extra steps in your everyday activities. Make a point of parking far away, avoid elevators, park one time at a shopping center and walk to the next store.
5. Save your calories for the best: co-workers leftovers, store-bought food may be something you can pass and save it for your family favorites and one-of-a-kind dishes. Enjoy it, but try to make wise choices along the way.
6. Focus on the meals you can control: Be a little more diligent in your choices over the meals you can whether that is prepping, buying pre-made food or being more specific at a restaurant, these little decisions add up and can help you to feel good this season.
7. Plan winter activities: Go skiing/ snowboarding. Go sleigh riding. Go ice-skating. Have a snowball fight. Build a snowman out of snow or sand. Have a snowman competition!
8. Eat Slower: Slow down, chew your food thoroughly. Eating slowly been proven effective to save calories and to help your digestive system!
   
9. Cleaning: Cleaning can be a workout in itself, but maybe amp it up and set a timer and do a mini workout. Example: Every 5 minutes a timer goes off and you rotate between squats, pushups and planks (vary the time and exercises to suit you!)
10. Bring something healthy: Bring something healthy that you enjoy! It will make passing on some of the food that is not important to you easier. You can always bring a nice salad with a nice green base like spinach, or arugula and add a red accent like strawberries, cherry tomatoes, pomegranates or cranberries. If you are up to the challenge try out a Pinterest idea to make it more fun for you and to get others excited about what you brought. I made a board for some ideas for you!
    
11. Play: Play tag, do gymnastics, maybe choreograph a dance, run a fake circus with someone, play dress up, play sports one-on-one, do a craft night!
12. Try a new activity: trial memberships can get you excited and help you to carve out more time to go. Maybe try yoga, Pilates, rock climbing, dancing, martial arts go for it, you do not have to wait until New Years.
13. Quick workout: Try to sneak in a quick HIIT or tabata workout, they do not long at all, but can help you build muscle and help you feel good! Do a quick yoga routine (even if it is just a downward dog to standing). Maybe try to do a couple of lunges while cooking.  If you have more time, go to YouTube try a new workout video or play a song (maybe a Christmas song!) and do a mini workout Example:  20 sec. wall sits, 5 burpees, 5 bent over rows, 5 squats, 5 push ups, 5 lunges repeat until song is over!
14. Sleep: Still aim to get quality sleep. Try to minimize screen time before bed. Make your bedroom dark. Try not to eat right before you sleep (if you have to fats and proteins are typically better options)
15. Add movement throughout your day: Think about little activities, stretches, or healthy habits you can do anywhere. Try to add a couple things in a couple times a day. They can help you to feel better and when we feel better it is easier to make better choices. Find something that will help to trigger you do do a little something to make you feel better. I gave some examples below.

       Ideas of where to add:

• On a conference call
• When you get a text message
• When you take a break at work
• While waiting on a line at the store
• On an elevator
• Waiting for a friend to show up
• Anytime you are bored or stressed

     Things to do: (please feel free to ask for clarification I will be happy to elaborate)

• Neck stretches (think about going all directions with your head)
• Quick prayer
• Standing balance (change head positions (holding or moving continuously), close eyes, single leg balance)
• Quad stretch
• Hand exercises (open close hands fast, make circles with each finger (3 each direction other fingers extended), put paper between fingers and pull down)
• Hip circles
• Knee circles
• Wrist stretches
• Declaration of promises from God
• Eye rolls (just move your eyes in a big circle)
• Standing hip stretch
• Mini back bends (think heart openers, make little movements)
• Standing calf stretch
• Shoulder rolls
• Foot stretches
• Read bible verse of the day
• Figure 8’s with hand
• Figure 8’s with feet
• Write the alphabet with your feet
• Deep breathes - breath into your belly and hold exhale a little longer (You may be surprised how much better you feel, try it!)
• One leg balance lift one leg up keep both legs straights ( think about working side of hip)
• Hands behind head stretch
• Chest stretch

Is it easy to stay fit and focused over the holidays? No, so wee need to get inventive. Adding some extra little movements can be a lot of fun, and make you feel great!

Enjoy the Holiday Season!
<3 Jessica
#GIGAC