Fitness

The holiday season may be a joyous time, but it can also be a difficult time to maintain your health and fitness. It's all too tempting to throw up the towel, vowing to get back on track in the new year, with the extra strain of social engagements and temptations to overindulge.

However, the holidays do not have to be all or nothing. You can enjoy the season without jeopardizing your health if you have the appropriate mentality.

I sought the counsel of my buddy, celebrity trainer Don Saladino, who works with some of Hollywood's biggest names, including Ryan Reynolds, Blake Lively, Anne Hathaway, and John Krasinski, to help you holiday-proof your fitness. Because celebrities are no strangers to partying, I asked Saladino to share some of the advice he provides his clients on how to get through the season without jeopardizing their fitness objectives.

Whether we're celebrities or not, we all need to focus on wise ways to avoid being pushed over the brink by Christmas stress and temptations. Here's some advise you can use right now.

1. Keep a positive frame of mind.

According to Saladino, "your objective should be to actively savor the holidays while totally in control of your decisions."

This is a time to celebrate, but far too many of us lose sight of that and spend far too much time berating ourselves for doing so. It's fine to indulge in seasonal delights, so don't feel bad about it.

Do you remember Mom's homemade cookies? There's no reason to deprive yourself. Remind yourself that you are in charge; you can eat one or two without gorging yourself on a dozen. Remember, you're making decisions gladly, not guiltily.

2. Perform the calculations

Saladino believes that too many fit individuals waste time worrying about a small fraction of the sumptuous meals they eat during the holidays. "Do the math," he advises them.

There are around 45 days between mid-November and January 1st. That's 135 meals if you consume three meals a day on average. Over the course of that period, a few extravagant breakfasts and dinners will not derail your fitness provided your other meals are nutritious. Even if you had a dozen expensive holiday dinners, that's still just around 9% of your total meals.

3. Don't use exercise as a form of punishment.

This is linked to maintaining a positive outlook. Exercise should not be used to compensate for "unacceptable" holiday behavior. In fact, Saladino claims that during the holidays, he reduces his customers' training volume and frequency to assist them cope with the increased strain on their schedules while keeping consistency. He advises them to keep workouts under 40 minutes long, with the goal of merely producing a sweat and assisting them with stress management.

4. Keep yourself satiated

Another piece of advice Saladino provides to his customers is to keep satisfied so they don't show up starving during holiday gatherings with few healthy alternatives. If you've ever gone grocery shopping when hungry and ended up with a cart full of unhealthy treats, you'll understand why this is great advice.

Before going to a party, have a nutritious dinner or at the very least a full snack, such as almonds or yogurt.

5. Stay hydrated

Staying hydrated also keeps you fuller for longer, preventing you from reaching for food when you're genuinely hungry. The most important stressor dehydration places on your body is the substantial number of electrolytes lost along with it. Electrolytes are vital minerals that provide electrical energy for body activities such as muscular contractions, heart activity, and nerve impulses. Dehydration causes electrolyte loss, which makes you feel tired and contributes to the hangover sensation (if you also drink too much alcohol).

With the colder weather, dryer indoor air, and a higher possibility of drinking festive drinks, it's easy to become dehydrated faster, so keep a bottle of electrolyte-enriched water or another non-sugary drink on hand.

6. Strategically ingest

When it comes to consuming alcohol, Saladino offers some unconventional but helpful advice: "Rather than focusing on the calories in the drink, choose heavier cocktails that you will have to sip and will make you feel full, so you will drink less overall." Over the sugar cane martini, think spiked eggnog.

The major difficulty with alcohol, according to Saladino, isn't so much the calorie consumption as it is the total intake, which may lead to lapses in self-control and bad food and life choices.

7. Manage your tension.

The holidays may be taxing, whether it's due to the impact of shorter, darker days, increased scheduling obligations, or family-related anxieties. Stress can lead to poor decision-making, emotional eating, and physical discomfort. That is why it is critical to exercise self-care on a regular basis.

Set aside some time each day for meditation, breathing concentration, or gratitude. According to studies, as little as five minutes of mindfulness meditation every day can reduce stress and anxiety. Take measures to release even more tension using techniques like foam rolling and massage, in addition to the workouts Saladino prescribed.

8. Incorporate regular exercise into your everyday routine.

I also advocate training smarter, not harder, during this hectic time of year. That means prioritizing quality over quantity by including exercise in your daily routine where it makes the most sense in your lifestyle and schedule. Stacking exercise onto another regular routine is one of the most efficient methods to incorporate it. For example, I've been doing push-ups before entering the shower and body-weight squats while brushing my teeth every day for years.

9. Wait till the new year to give in!

With so many temptations to overindulge, you can find yourself overdoing it at a Christmas party and letting go of self-control in the heat of the moment. It's all too easy to get caught up in the "new year, new you" mindset. But keep in mind that altering your health and fitness has nothing to do with the calendar.

Every day, not every year, you get a new start. "Please don't give up. The next day, get back on track "Saladino explains.

10. Get plenty of rest.

Keeping up with work and everyday life commitments while simultaneously meeting the demands of the season is all too common during the holidays. Each night, it's critical that you allow your body and mind the time and relaxation they require to heal. Sleep is essential for the proper functioning of your metabolism and immune system; thus, failing to receive the necessary seven hours of sleep every night can result in weight gain, sickness, and other severe health consequences.

You must prioritize rest in order to properly absorb those holiday meals and prevent contracting a seasonal illness. If you're having difficulties sleeping, try these breathing exercises.

Remember that being healthy is a way of life, not a goal. If you follow the advice above, you'll be able to enjoy the holidays without jeopardizing your health and well-being.

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