12 Days of Fitness

See that Search button up there at the top right of the screen??  ^^

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If you type the word Christmas in that search bar, you will get my Christmas workouts and tips from years gone by.  There are a handful of articles that might be helpful in you succeeding the holidays without overindulging and keeping you in tip-top shape throughout December.

And since it is December and we’re getting closer and closer to Christmas (we’re about 18 days away), I thought it would be a perfect time to post another Christmas Fitness note.  This one is the 12 Days of Fitness.

12 Days of Fitness

And technically, we are a little further out than the 12 days of Christmas, but I know there are days that some of you absolutely won’t be able to fit in a workout.  Some of us are busy with work (and many shift workers can’t manage every day), or kids, or functions, or shopping, or whatever is happening in your life, so you get a few extra days in between to hopefully find time to take time for yourself and get your exercise on.

This workout is actually super easy so that 1. you can fit the time in or 2. you’re new to exercise.  The workout only calls for one exercise per day, as you can see from the picture.  However, it is an accumulator workout so you can also look at in several other ways:

  1. As just noted above, perform just the specified exercise per day; OR
  2. Each day add the next day’s exercise (this is the accumulation) so that you’re doing 1 exercise the first day, 2 exercises the second, 3 exercises the third day, etc. ; OR
  3. You can do every exercise each day.
  4. Or – if you want to go even further than #3, you can do each exercise for a full minute (or longer) each day.

The great thing about at-home workouts is that you can make it fit to your schedule.

If you’re anything like my and you like a cheesy Hallmark Christmas movie (obsessed), you can try one of these fun Hallmark Christmas Movie Workouts.  They’re cute and, let’s face it, if you pay attention to these movies, you’ll get a good little workout.  Incorporate it into your evening binge with friends or your kids or partner.  (Bonus Burpees or squats if Candace Cameron Bure is in your movie or/commercial.)

Hallmark 1

Hallmark 2

The main thing to remember is to take time for yourself this holiday season.  Go into the new year feeling refreshed and shiny and bright.

Cheers!

~FB

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Run, Run Santa (or Sandy)

I used to run every day.  I absolutely loved it.  I totally had that runner’s high and I craved it more and more each time I threw on my sneakers and headed out.  I’m not the best or fastest or most controlled runner, but I love it and I gave it my all.

A while back, I kind of fell of the running wagon and I just haven’t been able to put myself back into it.  I’ve done the annual races, but just wasn’t able (or willing?) to commit myself to my running habit again.  I think part of it has to do with me teaching fitness now.  I just don’t have as much time to devout to my sneakers as I would like.  And part of it is just….meh.

I ran a good portion of the last year.  I had a morning running buddy and we started in late summer last year running in the mornings before the sun was up and we carried it through portions of the fall and winter.  And we picked up again in the spring again and ran through to June.  Then this summer Nova Scotia got hit with an unbearable wave of humidity that I have never experienced in my lifetime.  I ran one morning in July and nearly killed myself with it and said screw it for the rest of the summer.  It was just too darn hot!

I ran once in September and then Honey Boo Boo and I did a race together (which was awesome together, but so stupid to not have prepared for it) and I realized how much I’ve been missing it.  So I decided to get back onto my wagon.  I’ve been out for a couple of evening runs (my favorite, by the way) and have been running at the gym.  And to keep me enticed, I have signed up for the 12 Ks till Christmas virtual run.

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Virtual Pace Series

I have been wanting to do this virtual run for several years but just never got around to actually signing up for it.  A few years ago, I ran pretty much every night right up to December 23.  I should have done this race then.  It would have been the perfect time.

This year in June I did a Goonies virtual run (Goonies is my favorite movie!) and I was so happy and exited to do it.  So I absolutely said I would do this virtual run this Christmas.  I have already signed up and have gotten a few of my friends to register as well.  I am so excited.

You can sign up too.  AND if you sign up asap, you can get early bird pricing (it ends tomorrow).  You can even register a team.  And portions of the proceeds are split between charities.

Just click on this link to register:

12Ks of Christmas

Commit yourself to running 1 kilometer every day for the 12 days leading to Christmas.  Don’t have the time to commit to doing it every day?  Get your race kit and start your run December 1st (or whenever) and get your Ks in when you’re free.  That’s the great thing about virtual runs.  You complete them on your own time.  No getting up at 5am unless you want to!  For me…I’ll be getting most of my runs done in the evenings or on my lunch break.

I think this is just what I need to get me back into my running habit.  Wish me luck!

~FB

 

Surviving the Holidays

Buffet
 A few years ago, I provided some tips on avoiding holiday weight gain.  (If you search Christmas or Holidays at the top of the page/in the search bar, you’ll get all kinds of good stuff from me -workouts and recipes.)  With just a few weeks to go until Christmas, this year I thought I’d provide you with some of tips on how to get thru the holidays without ruining your fitness or nutrition plan.

Christmas is often seen as the season of indulgence.  There are an excessive amount of parties and dinners and get-togethers and functions – not to mention Christmas dinner – and with all of that, there comes large quantities of food and drinks.  Whether it’s chips and dips and beer or a buffet with an abundance of rich desserts and cheeses and wines, there is likely something that will can entice even the strongest-willed guest.

 christmasbrunchbuffet

So, in order to do your best at not over-indulging (or gorging yourself) this Christmas, here are some of my best tips:

Make a Plan.   Don’t start the season off without knowing exactly how you will approach it.  Look at your calendar and figure out when you can get your workouts in – even if you can only spare 20 minutes.  Utilize that time to make the workout count!  Making a plan also comes into play when you’re preparing to feast.  If you are attending a holiday party where you know there will be lots of decadent foods served, plan your meals and eating routine around that.  Have a lighter lunch or dinner* or have a healthy snack instead of your regular meal if you will be eating later at an event.  If you really have the will power (or discipline) you can always prepare your own snacks to take with you to a holiday party – that way, you’ll know exactly what you’re eating and won’t go over your portion.  *You can also prepare a nutritious meal at home prior to going to your event.  This will prevent you from overeating or eating excessive junk at the party.  And again, this way you will know exactly what you’re consuming.

  1. Commit.   If you commit yourself to staying healthy during the holidays, stick to it.  This does not mean committing 100% (although, how fantastic would that be?), but why not commit yourself 80-90%.  If you’re not able to get to the gym 4 times per week during the Christmas rush, why not commit to getting there twice a week?  Or saving your gas and working out at home 3-4 times per week.  There are ways to compromise while (sort of) sticking to your plan.
  2. Challenge Yourself.  If you are going to be working out less during the holidays, make sure your workouts count.  Adding in strength training (you should be doing this anyway), plyometrics, HIIT workouts, or something out of the ordinary can rev up your system and help you in burning more fat than your regular workout.  There are so many other ways to do this easily – increasing the intensity on your treadmill or elliptical, holding your yoga pose longer.  Whatever it is, make sure it’s challenging you and see the difference.
  3. Eat Breakfast.  I cannot stress enough how eating a well-rounded, healthy breakfast can change your life.  Protein and the right carbs can be a game-changer for your entire day.  People who eat breakfast are less likely to overeat during the day.
  4. Don’t Drink (All) Your Calories.   Have a glass of wine or punch or a beer – just don’t overdo it on the booze or eggnog or cider.  Holiday party drinks are almost always loaded with sugar or fat.  So be on the lookout for that and sip wisely.  In addition to this, making your own java can help save you calories – and money.  Brewing at home as opposed to purchasing overpriced, over-sugared coffees/mochas/lattes/etc. will help you monitor what’s going in your body and what’s coming out of your wallet.

    Sugar Rush

    Enter a caption

  5. Don’t Punish Yourself.  If you’re at a party or a dinner and there is something you really want – eat/drink it.  Just limit yourself.  You don’t necessarily have to eat the entire plate of cookies, but you can have one.  Enjoy it.  Savor it.
  6. Don’t Forget that Christmas/the holidays are not all about food.  Christmas parties and family gatherings are also about being social and spending time with friends and loved ones.  So, step away from the buffet table or the chip bowl or the bar and indulge in the conversation, listen to the music, sit by the fire.  Mingle, tell stories, and Enjoy Yourself!

Partiers

Cheers!

Christmas Fitness

It’s December 1st!  Which means it’s Christmas and holiday month.  Which means it’s tons of food month!!

I was planning to write something today anyway, and then this little gem made its way across my desk and I thought “Hm, fitting”.  A fun little 25 Days of Christmas Fitness Challenge.

christmas-fitness

This plan is fun and pretty darn simple.  So, you can do it alone just to ensure you get some exercise in, or you can add it in as a compliment to your regular workout regime.

For me, December is bonkers – there are dinners with friends, and family get-togethers, and parties (I have one tonight!), and shopping (which, often entails snacking), and Christmas movie-watching (again, which often entails snacking) – which all lead to overindulging – in everything from sugary sweets to delicious turkey to spiced wine.

During the holidays it’s definitely important to have a workout program you can stick to.  Christmas is a celebration!  We shouldn’t have to worry about “falling off the wagon” when it comes attending the parties and dinners and enjoying all the wonderful offerings of the holidays.

The 25 Days of Christmas Fitness Challenge is a pretty basic plan.  You can get a great little workout done in just a few minutes and carry on with the rest of your holiday to-dos.

**You can also check out the 12 Exercises of Christmas from my post a few years ago, as well as my tips on Avoiding Holiday Weight Gain.  So simple, so easy.

Also, If you have a game plan for the month (or the week) and prepare for what’s upcoming, you’ll survive the holidays without freaking out too much about weight gain and sugar consumption.  For many, planning ahead is key.

For instance: tonight is Thursday.  Normally, Thursday nights I would be at the gym for a few hours then I would finish the night with a Zumba class.  This has been my ritual for a few years and it is my favorite night of the week.  But, Zumba was cancelled for this evening AND I knew there was a party planned for tonight.  So, I made sure to get to the gym last night, and I went for a run as soon as I got home tonight.  I’m also going to eat dinner here shortly so that I won’t eat/overeat this evening.  I had a game plan and I utilized it.

In fact, I have a game plan for the remainder of the weekend because I’ll be out town, there is shopping, and there is another Christmas party on Sunday (where there will be tons.of.food!!)  A GAME PLAN CAN BE A GAME CHANGER!

Remember that December is just one month.  And then it’s over.  Allow yourself to have fun and indulge a little.  Don’t stress out on whether or not you should have a little extra gravy on your turkey, or what will happen if you have another chocolate truffle.  Go ahead!  Just….maybe don’t eat all the truffles!  But if you do, know that it’s just as easy to get back on track as it is to go off.

Enjoy!

~Fit Bitch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Merry Fitness Christmas

Christmas Yoga

Merry Christmas to you all.

Enjoy this time with your family and loved ones.

Be safe. Be merry.

Remember it’s perfectly fine to indulge in all the wonderful treats and foods and drinks of the holidays.  Just try your best to not over do it….and if you over indulge, it’s not the end of the world.  You’ll get right back on track.

Santa be like

Yesterday All this week I’ve been indulging.  But I’ve been sure to keep up with workouts and runs and have been running up and down the stairs at work extra times to ensure I can burn off just a few more calories.

Last night I went shopping from work, then had dinner with my parents (take-out – something they never do) and then met up with some friends for a coffee date.  All I could think about all day was getting home in time to go for a run.

And that’s exactly what I did.  I ran a few miles (my best time yet, BTW), and as soon as I got home I threw up.  I over did it on the garbage treats during the day and pushed myself too hard in my run and I felt like a big bag of crap when I got home.

Try not to let this happen.

Merry Christmas!!  Looking forward to the new year.

~Fit Bitch

Saturday Workout

It’s Saturday!  It’s the weekend!  I’m sleeping in past 7!!!  (Yay!)  And it’s just a few days ’til Christmas.

I am hosting a Christmas party this evening.  I have a hundred and one things to do today before I even start to get ready for tonight, but I’m going to make sure I get a great workout in in spite of my crazy day.

I know that it’s the time of year when things are bananas and we just seem to run out of time to get everything amid the hustle and bustle, but believe me, you can find the time for even a mini-workout.

Thinking

Do yourself the favor and take a few minutes for yourself.  Try and fit in a little workout today.  Exercise is a great way to release stress and even 5 or 10 minutes can change your entire mood and outlook resulting in a more productive day.

Remember, you’re worth it.

Here’s a great little workout to get you started.  Do it once, twice, three times.  Whatever your pleasure.

via Back on Pointe

via Back on Pointe

Have fun!

~Fit Bitch