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How to feel great during the holidays

How to feel great during the holidays (even if Aunt Mabel offers you too much food…)


 

 

 

 

 

It’s such a challenge. At the very time of year when you want to look and feel your best, you are confronted with more food choices than the rest of the year combined.

Depending on where you are in the world, your calorie intake might be a little different, but this is still a pretty good reference point. According to the Calorie Control Council, a typical holiday dinner can include 3,000 calories. If you include appetizers and drinks, it’s very likely around 4,500 calories in one day.

So how do you enjoy the celebrations during the holidays, without feeling like you are depriving yourself of some of your favorite comfort foods?

And how do you deal with the social pressure of not disappointing Aunt Mabel or your mother-in-law, when they keep trying to get you to eat food you normally avoid?

The easiest thing to do is to manage your food intake all the rest of the month, AND make sure you do the other things you know will give you energy and help you feel good.

Let’s start with FOOD!

  • Drink 4 to 5 cups of green tea every day. It includes an antioxidant that triggers the release of fat from cells, and helps your liver turn fat into energy. Then after the tea, go work out for 25 minutes to get the full benefit.
  • Every time you eat, make sure you consume both fiber and protein. They fill you up and keep your blood-sugar levels stable.
  • Eat an apple every day. It’s full of fiber, which makes you feel full.
  • Eat more legumes like lentils and chickpeas. They are full of protein, reduce inflammation, lower cholesterol, and make you feel full.
  • If you’re feeling bloated, eat some fruit like kiwi, honeydew melon and papaya. They prevent water retention and encourage your bowels to get moving.
  • Drink water. Not only to stay hydrated, but to fill up your belly so you feel fuller. Water also flushes out any excess sodium you may eat, that makes you feel bloated.
  • Start each day with a healthy smoothie like a meal replacement shake, instead of cereal or pastry.
  • If you’re eating out, instead of an appetizer and a dinner, order two appetizers. The portions are smaller, but it’s still usually plenty of food.
  • Watch how much wine you consume, since there are about 120 calories in a 5 oz. glass.
  • When feeling ready for a snack, reach for almonds instead of cookies or candy canes. They are full of fiber and protein, which will make you less hungry for all the other stuff.
  • Eat a banana every day. There are so many benefits to eating bananas! But they include: sleeping better because of the tryptophan and magnesium; feeling less bloated because of the potassium; having a more stable blood sugar; feeling full because of the type of starch…
  • Eating chocolate? Make it dark. Small amounts of dark chocolate include flavonoids that help regulate metabolism by alleviating stress.

When it comes to food, the key ideas to remember are to fill up on foods and drinks that have fiber and protein, and that help relieve bloating.

Activities that help you manage your weight and health

  • Work out first thing in the morning, before breakfast. Since your body is already in a calorie deficit, this exercise encourages your body to use body fat as an energy source
  • Do weight training activities – whether that’s using dumbbells or using your own bodyweight. It adds more muscle to your body, which helps you burn the extra food energy from your holiday meals.
  • Get out and walk every day. Try to get to 10,000 steps.
  • Once the sun sets, don’t eat any more food for the rest of the day. This is a type of mini-fast that helps you burn body fat
  • Sleep better by getting colder. Turn the thermostat down at night. Even better, take a hot shower right before you hop into bed!
  • Do interval training when you work out. That means periods of intense workouts – say, 30 to 60 seconds – followed by periods of less intense workouts. As you get stronger, increase your periods of intense activity (and that means full out exercise).
  • Have a good laugh. A really good laugh. Hearty laughter helps you burn calories!
  • Push away your plate when you feel 80% full. Don’t try to over stuff yourself!

These types of activities can easily fit into most daily schedules. Don’t feel you have to lose all your weight in one workout!  A little every day will make a really big difference by the time January 1 rolls around. 😉

Speaking of which, if you’d like to have a conversation with me about getting through the holidays and starting off the year with a health and fitness plan, please click here=>Get Started Today<=

Google Review

Brad Updegraff
Brad Updegraff
2022-07-05
Marc really gets it! I really like his innovative approach to strength and mobility training. He is awesome for accountability and motivation and will keep you informed and engaged!
Elise Haschke
Elise Haschke
2022-07-04
Ultimate Performance really helped me achieve my health goals - strength, flexibility and improved mental clarity. Marc is able to meet you where you're at and create workout plans specific to your needs. And I love receiving his daily emails with tips and reminders to live your happiest, healthiest life! I highly recommend Marc and Ultimate Performance as a partner on your path to wellness and wellbeing.
Vatina Robinson
Vatina Robinson
2022-07-01
Quality training for lifestyle wellness!
Tim Oshaughnessy
Tim Oshaughnessy
2022-07-01
I have been working with Marc for almost two years. He has been extremely effective in reducing neurogenic pain in my hips and knees. In addition, he has worked on my balance and overall strength which was in serious need of attention. Marc is very responsive to designing exercise strategies to meet **your** specific goals and needs. I highly recommend Marc if you are looking for an exercise physiologist or trainer.
Walt Manly
Walt Manly
2022-07-01
Excellent service and care, even if I am his Dad!
Kristal Timmerman
Kristal Timmerman
2022-07-01
After many tried and failed programs either online or in a public gym or CG, I finally have a program I have stuck w consistantly for over a year. At the year mark, I even decided that I loved going to UPT so much, I upped my sessions from 2x to 3x a week. Now, I am sad if I miss a session. My pain is gone. I was a chronic pain patient for over 10 years with various issues causing said pain. Marc's knowledge of how muscles work and how to guide them back to their proper place is pretty cool. When he asks how your body is feeling, he expects you to tell him if something is off so he can help and prevent further injury. Plus... he tells corny dad jokes.
Google rating score: 5 of 5,
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