How to survive the Holidays

We have all heard before how the average American gains 10-15 pounds over the Holidays.  Those who have set a goal to get back into shape or lose weight, gaining 15 pounds is not exactly ideal.  You don't have to avoid Thanksgiving and lock yourself in your house eating lettuce.  Here are some simple ways to stay in control and a little added challenge to get you though the weekend.

1. Save your splurge for your holiday meal.  Offices are packed with treats in the break room. Instead stick to your plan. If you are on an EFT Plan you know what you are allowed.
2. Be selective. When filling your plat at Thanksgiving dinner think about when you are putting on your plate and ask yourself, "Do I really want this?" Have you ever eaten something you really didn't care for just because it was being served and you felt like you should.  If you want to be polite have a bite & leave the rest. Last year I found myself eating pumpkin pie. Why? I don't even like pumpkin pie!
3. Drink water.  Aim to get in at least 10 glasses of water a day.  I carry around a liter bottle and try to drink 3 a day.  I add a few scoops of Want More Energy to keep me going and add a little favor. Fresh lemon is another favorite.
4. Exercise every morning. Even if you are not a morning person, make an exception over the holidays.  With so much going on in our lives and stress levels at an all time high, we often run out of time by the end of the day or we are just plain too tired.  Taking an hour every morning to get it done will help you feel accomplished and energize your day.
5. Stress less.  Ha! I know.  This is the most stressful time of year for most which is why it is most important to make a conscious effort not to stress.  Take 10 minutes to drop and meditate when ever you feel overwhelmed.  You don't have to do anything fancy. Just think of your happy place and take yourself there.  How does it feel?  How does it smell? What sounds do you hear?  Who is there with you?  What do you see?  A quick trip to Tahiti is so much better than a pastry you really didn't want anyways.



Thanksgiving Challenge:
Wednesday: Write your New Years Goals early.  Get started on your vision board for 2013.  You have the weekend off and it is a great time to relax and dream big. Why wait six more weeks to start accomplishing what you can do today?  Post pictures of your Vision Board at www.facebook.com/emilysfitnesstraining or tweet me @emfitchic.

Don't forget to order your Nutritional Cleansing kit so that it arrives in time for our group cleanse Monday.   If you need to order email me. emilygdunn@gmail.com

Thursday: Get out and sweat for 60 minutes. Be sure to include some HIIT.  Keep those calories burning right through your meal.  Check out www.facebook.com/emilysfitnesstraining for my Thanksgiving HIIT challenge

Friday: Break your workout in two. 30 minutes of cardio in the morning and 30 minutes of sculpting in the evening.

Saturday: Instead of leftovers with all the fixings try turkey meatballs or another healthy dish.  Combine it with a big salad.

Sunday: Make is a meatless Sunday. Going for healthy veggie options all day.  To prep your body for our Cleanse.

Beat the Winter Blues

Even though I am in Florida this winter, I have spent most of my life in the cold Michigan winters.  The days get shorter, the temps get colder and often the cloud cover lingers and we don't see sun for days. This can cause a depression in many people, also known as Seasonal Affection Disorder commonly and appropriately  known as SAD. This past winter I was amazed that some how I beat the winter blues. and here is how I did it.  

Get outside – Make a point to bundle up and get outside daily. 3 times a week I made it outside for a short run while the sun was out. other days I simply found a warm spot in the sun to sit and relax or took a simple walk.  The fresh, crisp air was refreshing and invigorating.  The sun is also the most efficient way to get your daily dose of Vitamin D.
Get regular exercise – I don't know about you but when I get cold, the last thing I want to do is get out of bed especially to workout. However, once up and moving I felt amazing. Working out releases endorphins in your brain that make you feel happy, and will do wonders for your energy levels.
Get out of the house and mingle – Friends and family play a crucial role in our lives. They provide support and help balance our lives. Sharing stories and laughing with friends can lift our spirits and give us a fresh perspective. Make plans to go to lunch with friends, host a dinner party, or schedule a phone call to keep in touch.
Journal for gratitude –  I started doing this a little over a year ago following the lead of a friend. Each morning when I wake up and each evening before bed I take time to write down three things I am grateful for. When I am feeling down I look over my list and I am reminded of what is really important.
Play with new recipes – Incorporate a variety of seasonal fruits and vegetables into your meals to boost your mood, and experiment with new recipes or comforting family favorites.
Embrace the season – Rather than spending your time and energy complaining about the weather, or longing for a different time of year, find beauty in the present moment. Boost your health through a spiritual practice, catch up on your reading, or bundle up in your favorite sweater and have a cup of hot cocoa, cider, or tea.
Buy a full spectrum lamp – If you find yourself feeling really blue during the winter months, talk to your doctor about investing in a light box that mimics the spectrum of the sun. Light therapy can be a very effective treatment for SAD!
What are some ways you stay cheerful during the winter months?

Healthy for the Holidays

With only 2 weeks until Thanksgiving and less that 7 weeks until Christmas we are smack in the middle of Holiday season.  Halloween has passed and many of us our eating our kids' left over candy more than they are.  Our co-workers are bringing in tempting treats. Holiday parties are in full swing.  The wine is pouring and the the food in wonderfully unhealthy.  To top it off we are short on time and our stress levels are high. Over the next few weeks I will be posting some lifestyle, health and fitness tips to help us survive the holidays.

I am continuing to run my 10 week detox on a rolling schedule as well as the shorter monthly 30 day Nutritional Re-balancing program.