This can be a really tough time a year for our clients, and often even tougher for people who haven’t incorporated a regular exercise and nutrition program into life.
If you’re reading this I know you have an interest in taking care of yourself, losing weight, and looking and feeling great.
Our bodies are mostly perfect.
What I mean by that is as long as we do some of the right things they kind of chug along and treat us pretty well without major positive or negative change.
When we work hard to do as much of the right things as possible we’re rewarded with rapid positive change.
And when we have poor or bad habits long term…
Well you get my drift.
But my team and I, we believe that being “healthy” is about more than just exercising and eating right (though those are very very important.)
It’s also important to maintain your emotional and spiritual health.
Now there’s many ways to do that, but since the holidays are here let’s focus on that.
Christmas is a special time, it’s a time for family, friends and loved ones, but it’s also filled with late nights, social gatherings, and delicious (but not so body friendly) food and beverages.
It’s common during the holiday season for people to gain as much as 8lbs, even worse is this 8lbs often sticks with them long term.
That’s the bad news.
But here’s the good news, it’s easy to avoid.
1) Just stay active.
Your workout schedule may not be consistent through the holidays, and your workouts may not be as great, but it doesn’t matter, just keep fitting them in the best you can.
If you normally exercise 3 to 6 days a week, don’t worry if some weeks this is less.
Our bodies function on long term consistency, a couple missed workouts a week or two here and there have little impact on the long term outcome.
When you’re just starting it may feel like it, but remember living and looking the way you want is a marathon not a sprint!
By working out even sporadically throughout the holidays you will reduce the likelihood of holiday weight gain by more than 70%. (And what you do gain will be easier to use.)
2) Keep eating at least 5-6 different times per day.
It’s common for people to indulge on a little too much food throughout the holidays. (I know I will.)
And it seems logical that when you do overeat to then wait a longer period before eating again, metabolically this is about the worst thing you can do for yourself.
Every time we consume something with calories our digestive system must go to work, spending energy to break it down.
This leads nutrients to our blood stream and delivery to our cells, and along with it an elevated metabolic rate.
By continuing to eat frequently you ensure you can maintain the highest metabolic rate through the holidays, further enhancing the ease of which you’ll rid yourself of any holiday weight gain in the New Year.
Hydration is always the key to physical feeling, and even weight loss.
Without adequate hydration our metabolism just can’t function optimally no matter how well we may eat or exercise.
But if you consume any alcohol when you socialize this holiday season water is even more critical.
You see alcohol severely suppresses both metabolic and immune function. It does so fairly rapidly with as little as only a couple ounces (look how powerful it’s effects are on the Cerebellum and affecting our balance, cognition, and reasoning in the short term.)
Our liver can only process alcohol at a slow rate, and alcohol additionally increases the rate at which we become dehydrated.
If you’ve ever felt the headache the day after this is most commonly associated with dehydration.
Even though you may no longer feel the effects of the alcohol your metabolism is still suppressed.
By working hard to consume even more water than usual you can slightly increase your rate of detoxification allowing the metabolic and immune suppressing effects of alcohol consumption to be mitigated a little faster.
These three things, even for someone just starting to exercise just a as the holiday season begins will drastically reduce your likelihood of holiday weight gain.
For the regular exerciser, well it’s just a little reassurance that it’s ok to let your habits slip, as that’s why we work so hard all the time, to have the ability to deviate and make the most of these important social times.
Now that you understand how to manage your physiology with these three simple steps I urge you to make the most of the season.
Put family and friends first, enjoy all the time you can with them, as these relationships will contribute greatly to your health!
Always here to help!
Double your dollars and make 2015 the year a loved one (or you) says, “I am in the best shape of my life!”
Starting November 17th, through the Christmas season when you buy a gift certificate or start a new program at One-to-1 Fitness you pick the amount* and we’ll match every dollar you spend, doubling the amount.
*For this promotion maximum purchase amount is $1000 (or total value of $2000). Cannot be applied to existing programs or redeemed for cash. Applies to new programs or renewals only. Our plastic gift cards may not be used in conjunction with this promotion. Match credit is applied to the balance of the program reducing but not eliminating subsequent monthly payments where applicable.
Plus back for 2014…
The ULTIMATE fitness stocking stuffer through the Christmas season if you’re looking for that great stocking stuffer idea check this out…
Get a gift pack including:
- Our new One to 1 Fitness/Red Deer Fit Body Boot Camp Shopping Bag ($4.99 value)
- Unstoppable Fat Loss Formula Book ($29.99 value)
- CHANGE DVD ($19.99 value)
- FBBC #UNSTOPPABLE T-Shirt ($29.99 value)
- FBBC Workout Towel ($4.99 value)
- Perfectshaker FBBC edition shaker cup ($9.99 value)
- 21 Days of Unlimited Fit Body Boot Camp for your loved one to start their New Year’s resolution off right along with a Nutritional Consult. ($149.99 value)
A $249.99 total value for just $97!
And here is the best part, if you buy 2 we’ll credit $100 back against your next months training fees for current clients; or apply it to your own programming if you’d like to get started too! You’ll get over $500 in Christmas gifts (and make a couple people healthier and happier) for only a final cost of $34! After applied credits*
Quantity will be limited based on items and sizes so you may want to pre-order them now. All items will be in stock by November 24th and ready for pre-order pick-up, remaining quantity will be sold until they’re gone.
*Plastic gift cards may not be used for this promotion. Promotions may not be combined. Stocking stuffer gift pack is for new programs only and may not be applied to an existing program.
We know that deciding whether this is the right environment for you or your loved one is paramount and takes time, that’s why all gifts and gift certificates are backed by our full 30 day unconditional money back guarantee (which doesn’t begin until the gift is activated.) Not only do we guarantee results we simply guarantee you or your loved one are going to love being at One-to-1! These New Year resolutions are going to stick, when you or your loved ones have the largest and most experienced team of weight loss professionals behind you!
Merry Christmas and Happy New Year everyone!
Visit us online at www.PersonalTrainingRedDeer.com or find us at 5580-45st Red Deer (In Cronquist Business Park), by phone 403-341-4041
Would you recommend One-to-1 Fitness to others?
“ABSOLUTELY! I know that I have received the most up to date training principles from all the trainers (due to all of them being trained using the same guidelines.) Knowing that you will never have to compete or wait for equipment is a huge plus!” -Shaun Richer
“Since becoming a member of One to 1 Fitness I have lost over 25 pounds. I have gained mounds of self-confidence and I notice that I tend to have a tonne more energy!” –Adam Risling
“Yes, since I started at One to 1, which was about 2 years ago, I can’t find a reason to quit. The trainers are awesome and the gym is set up nicely, which makes it very comfortable and relaxing. It’s nice to feel healthy again, everyone should feel this way. “ -Trevor Ransom
“I have lost 28 pounds and 3 inches off my waist. I have also gained strength, mobility and flexibility across my whole body! My seventeen year old son is now a member and attends three times a week. He has only attended for a month, but he is beginning to see similar results to mine. He has also been persuaded to make positive changes in his life; his trainer seems to be a better influence over my son than I have been, regarding his health.” –Craig Dore
The holidays are a joyous time for a different kind of growth and development then the kind I spend each day preaching to my clients. It’s a time to spend with family, to grow relationships, be thankful for the year behind and to celebrate the season and the year to come. If you’ve been working hard all year it’s ok to indulge through the holidays as your body will be quite forgiving once you resume your regular exercise and nutritional plan in the new year.
A few tips, warnings and lectures for holiday survival:
Surviving the Christmas Party – Though I can’t do anything for you regarding the stories circulating the office come Monday morning I can give you a couple of tips on how to do the least damage during your evening of reveling. First alcohol is a nervous toxin, there are no ifs, ands or buts, it’s bad for you and it’s bad for fitness. The less the better but any which way anything more than 2oz is going to have a dramatic effect on your metabolism and the more you consume the longer you will be affected. What you can do to aid your recovery is ensure you consume at least 3-4L of water over the 3-4 days that follow to aid your liver and kidneys as they try to break down the alcohol. A detoxification program and the use of heat therapy like saunas and event hot tubs may also help to break the alcohol down faster. Though these methods don’t repair the damage caused they will allow you to get back on track faster. Second, eliminate sugared sodas from your cocktails, order them with diet soda or try drinking them with water. Sugared sodas are a primary culprit as far as unbalancing blood sugar and causing major insulin spikes that trigger cravings for all those things we love and know we shouldn’t eat. There is plenty of opportunity for Christmas goodies that force us to consume excess sugar so avoid it where you can.
Holiday Desserts – There are so many wonderful Christmas treats it makes your mouth water thinking about them, nanimo bars are my personal favorite. It would be cruel and unlikely to try to persuade most to steer clear of these treats entirely. Instead try to make sure that you have consumed a solid food meal high in protein no more than 30 minutes before you dive into the goodies. If this is simply not possible than force yourself to consume two large 8oz glasses of water, even better would be both. Obviously this will ensure your stomach is not empty and you won’t consume as much but more importantly this also changes the rate of gastric emptying (digestion) and ultimately how quickly our blood sugar rises causing triglyceride storage (fat conversion). If you can avoid the big insulin spikes you will find it much easier to resume your better eating habits once the holidays conclude.
Activity – It is going to be a cold winter they say, with lots of snow. This provides great opportunity to be regularly active through the holidays from the must do of shoveling sidewalks to many other activities like building snowmen, cross county skiing, snowboarding, skating etc. Don’t let winter slow you down.
From our fitness family at One-to-1 Fitness Merry Christmas and best wishes for an exciting 2010!
The perfect gift just got easier at One-to-1 Fitness. We’ll match you dollar for dollar* on all gift certificates for any of our fitness programs up to closing on December 23, 2009. There’s never been a better time to help someone get in the best shape of their lives!
Now you can round out your holiday shopping with the gift of the perfect body for someone you care about; and maximize your Christmas budget with One-to-1 Fitness.
*Maximum purchase of $500 for a total value of $1000. Cannot be applied to exisiting training programs must be a new program or program renewal. May not be used for massage services or redeemed for cash.