The holiday season is a wonderful time of the year, filled with joy, celebration, and gratitude. However, it can also be a challenging time for your health and fitness goals, as you may face temptations to overeat, drink, and skip your workouts. According to a study by Cornell University, the average weight gain during the six-week holiday period is about 0.7 kg, and it may take up to five months to lose it.
But don't worry, you don't have to sacrifice your festive spirit or your fitness level to enjoy the holidays. With some planning, creativity, and motivation, you can stay fit and healthy during the holidays, and even have some fun along the way.
Here are some tips and ideas for a christmas workout that will help you keep your body and mind in shape during this festive season.
#1: Set realistic and specific goals
#2: Schedule your workouts in advance
#3: Be flexible and creative with your workouts
#4: Incorporate physical activity into your holiday activities
#5: Eat mindfully and moderately
#6: Balance your calories
Tip #1: Set realistic and specific goals
One of the keys to staying fit and healthy during the holidays is to set realistic and specific goals for yourself. Don't expect to lose weight or gain muscle during this time, as that may be unrealistic and stressful. Instead, focus on maintaining your current weight and fitness level, or improving your health habits, such as drinking more water, eating more vegetables, or sleeping better.
To make your goals more specific and measurable, use the SMART criteria: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying "I will exercise more during the holidays", say "I will do a 20-minute christmas workout at home three times a week until January 1st". This way, you will have a clear and concrete plan to follow, and you will be able to track your progress and celebrate your achievements.
Tip #2: Schedule your workouts in advance
Another important tip to stay fit and healthy during the holidays is to schedule your workouts in advance, and stick to them as much as possible. The holiday season can be hectic and unpredictable, with many events, obligations, and distractions. If you don't plan your workouts ahead of time, you may end up skipping them or postponing them indefinitely.
To avoid this, look at your calendar and find some time slots that work for you, and block them off for your workouts. Treat your workouts as appointments that you can't miss, and prioritize them over other less important or urgent tasks. You can also set reminders on your phone or computer, or enlist the help of a friend or family member to keep you accountable.
Tip #3: Be flexible and creative with your workouts
While it's good to have a regular workout routine, you may need to be flexible and creative with your workouts during the holidays, as you may face some challenges or limitations, such as lack of time, space, equipment, or motivation. Instead of giving up on your workouts, try to adapt them to your circumstances, and make the most of what you have.
For example, if you don't have access to a home gym or your usual equipment, you can do a bodyweight christmas workout at home, using exercises such as squats, lunges, push-ups, planks, and burpees. You can also use household items, such as water bottles, books, or chairs, as improvised weights or props. If you don't have a lot of time, you can do a high-intensity interval training (HIIT) christmas workout, which involves alternating short bursts of intense exercise with brief periods of rest. This way, you can burn a lot of calories and boost your metabolism in a short amount of time. If you don't have a lot of motivation, you can join an online christmas workout class, or watch a christmas workout video, and follow along with the instructor and other participants. This can help you stay engaged and motivated, and also add some variety and fun to your workouts.
Tip #4: Incorporate physical activity into your holiday activities
Besides doing your regular workouts, you can also incorporate physical activity into your holiday activities, and make them part of your christmas workout. This can help you burn some extra calories, stay active, and enjoy the festive spirit. Here are some examples of how you can do this:
- Go for a walk or a bike ride with your family or friends, and admire the christmas lights and decorations in your neighborhood.
- Play some outdoor games or sports with your kids, such as snowball fights, sledding, or ice skating.
- Dance to your favorite christmas songs, or join a christmas-themed dance class or party.
- Do some christmas-themed yoga or pilates, such as the 12 poses of christmas, or the christmas tree pose.
- Do some Christmas-themed challenges or circuits, such as the 12 days of christmas workout, or the christmas countdown workout.
Tip #5: Eat mindfully and moderately
Eating mindfully and moderately is another tip to stay fit and healthy during the holidays, as you may be tempted to overeat or binge on unhealthy foods and drinks. While it's okay to indulge in some of your favorite holiday treats, you should also be mindful of your portions, your hunger and fullness cues, and your emotions. Here are some tips to help you eat mindfully and moderately during the holidays:
- Don't skip meals or starve yourself before a holiday feast, as this may lead to overeating or bingeing later. Instead, eat regular and balanced meals and snacks throughout the day, and include some protein, fiber, and healthy fats to keep you satisfied and energized.
- Drink plenty of water before and during your meals, as this can help you stay hydrated, curb your appetite, and prevent overeating. You can also add some lemon, cucumber, or mint to your water for some extra flavor and freshness.
- Limit your intake of alcohol, sugary drinks, and other high-calorie beverages, as they can add a lot of calories and sugar to your diet, and also impair your judgment and willpower. Instead, opt for water, sparkling water, tea, or coffee, or dilute your drinks with ice or water. If you do drink alcohol, drink responsibly, and alternate each alcoholic drink with a glass of water.
- Use smaller plates, bowls, and utensils, and serve yourself smaller portions of food, as this can help you control your portions and calories, and also trick your brain into thinking that you're eating more. You can also use the plate method, and fill half of your plate with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables.
- Eat slowly and savor each bite, as this can help you enjoy your food more, and also give your stomach time to signal your brain that you're full. You can also put down your fork or spoon between bites, chew your food thoroughly, and engage in conversation with your dining companions.
- Listen to your body, and stop eating when you're comfortably full, not stuffed. You can also check in with yourself every few minutes, and ask yourself if you're still hungry, or if you're eating for other reasons, such as boredom, stress, or social pressure. If you're not hungry, you can politely decline more food, or save it for later.
- Choose your indulgences wisely, and only eat the foods that you really love and enjoy, not the ones that you can have any other time of the year. You can also limit yourself to one or two treats per day, and savor them without guilt or regret.
Tip #6: Balance your calories
Balancing your calories is another tip to stay fit and healthy during the holidays, as you may consume more calories than you burn, and gain weight as a result. To prevent this, you should try to balance your calories, by either reducing your calorie intake, increasing your calorie expenditure, or both. Here are some ways to balance your calories during the holidays:
- Track your calories, using an app, a website, or a journal, and try to stay within your daily calorie budget. You can also use a calorie calculator to estimate how many calories you need per day, based on your age, gender, height, weight, and activity level.
- Plan your meals and snacks ahead of time, and prepare some healthy and low-calorie options, such as salads, soups, stir-fries, or wraps. You can also pack some healthy snacks, such as fruits, nuts, or yogurt, and bring them with you when you go out, to avoid hunger and cravings.
- Swap some high-calorie ingredients or foods for lower-calorie alternatives, such as using Greek yogurt instead of sour cream, or choosing grilled chicken instead of fried chicken. You can also use some healthy cooking methods, such as baking, roasting, or steaming, instead of frying, or adding butter, oil, or cream.
- Burn some extra calories, by doing some extra workouts, or increasing the intensity, duration, or frequency of your current workouts. You can also increase your non-exercise activity thermogenesis (NEAT), which is the amount of calories you burn from your daily activities, such as walking, cleaning, or shopping.
This Christmas, don't let your fitness goals take a backseat. Embrace the holiday spirit by incorporating these 6 Christmas workout ideas into your routine. Whether you choose outdoor activities, indoor workouts, or virtual challenges, there are plenty of options to stay active and festive. Remember, maintaining a healthy lifestyle during the holiday season is about finding a balance that allows you to enjoy the festivities while taking care of your well-being. So, gather your loved ones, spread the holiday cheer, and make this Christmas a time of both celebration and fitness.
If you need home fitness equipment to start your fitness program, please refer to👉 12 best gifts for gym lovers 🎁
Wishing you a happy, healthy, and energizing holiday season!😁