‘Tis the Season to Stay Fit,
Fa La La La La, La La La La
The holidays are supposed to be super fun and enjoyable (and they totally are) but they can be really stressful too. From work to family activities, to preparing your homes for guests, finding gifts that even the pickiest of gift receivers will enjoy, and on and on.
And because of this, you may feel like you just don’t have time. You don’t have time to care for yourself, you don’t have the time to prepare healthy meals, or to go to the gym. Then you may just start loading up on the holiday treats, and feel like it’s too late, and there is no point.
Here’s the thing, it’s not too late. And you CAN find the time to exercise and eat right if you really want to. You can’t always let excuses get in the way of the goals you want to achieve.
Dedicate a few hours on Sunday night to meal prep for the week. Eat a cheat meal but eat healthy the rest of the day and make sure your macros are where they need to be. Maybe wake up earlier in the morning then go to the gym, or go during your lunch break, workout from home, or instead of watching your favorite show, take that time to workout. And find the right kind of motivation for you.
Here are some tips that work for me, when I struggle to find the motivation to eat healthy and workout.
Work From Home
Here is a great workout that you can try over this Holiday Break to help keep you on track, that you can do at home without any equipment. All you need is a bench or chair. So whether you are on vacation, only have a little amount of time, or simply don’t want to get out of the house and go to the gym, this is a perfect quick workout.
Plus, HIIT exercise is super effective for fat loss and preserving muscle, according to this study (I also love to combine strength training and 20 minutes of HIIT when I am trying to lean out).
1. Invisible jump rope
2. Squat hops
3. Leg jacks
4. Toe taps
Repeat each exercise as many times as you can in one minute (4 minute rounds) with a one minute rest between each round. Repeat four times.
Check out more workouts over at my Instagram @kaytlinkatnissneil.
Then you can sign up for my free 15 Day Fight the Fat Challenge which provides you the tools you need to burn fat and build lean muscle.
Food, Good Food
Between holidays and parties, a lot of unhealthy food is probably going to tempt you. If you read this post, you know that Lindsey and I gave you some advice for what to do to stay fit this holiday season.
One of my favorite things to do is to find healthier versions of my favorite treats and make those and bring them to parties.
Here is one of my favorite healthy recipes, that is always a hit:
Get the recipe here.
And for more fit favorites try out IdealFit’s free 28 Fit Faves Protein eBook. Click here to get the free eBook.
Meal prepping early in the week is also a great option, so that you have food to eat for the week and don’t feel as tempted to get takeout because you are too tired after work, school, or a long day to make food. Check out some meal prepping tips here.
Find the Right Motivation
Motivation comes in a lot of different forms, but some sources are more effective than others and will provide you with the motivation and drive you need to stay fit this holiday season. Here are some of the things that I have found to work the best for me, and many others I have trained.
1. Practice Self Compassion
Oftentimes you can be your own worst critic. You may find yourself nitpicking and tearing down yourself. But this can hurt not only your self esteem but your fitness success as well. Treating yourself with self compassion means treating yourself kindly, and going easy on yourself when things don’t go as planned.
A study done by researchers at Wake Forest University, found similar findings. 84 college aged women were asked to take part in a food-tasting experiment. They found that the group that was told “not to be hard on yourself,” and that “everyone in the study eats this stuff so there is no reason to feel bad about it” actually ended up eating less than the group that wasn’t given that message.
Give yourself a break, and understand that you are human, and humans are imperfect. This could be the first step to better health. Don’t give up on yourself, believe in yourself and your capabilities, and remember that it is about progress NOT perfection.
2. Keep Your Motivation Visible
If my vitamins are shoved in the back of my pantry, most likely I will forget that they are there, so I will totally forget to take them. Out of sight, out of mind, right? But when they are in a place that is highly visible I am WAY more likely to actually take them.
The same could ring true for your fitness motivation. Write down your goals, or put a picture of yourself somewhere highly visible, like your fridge, your car, or your bathroom mirror. You will see this often, and remind yourself of what you want to accomplish.
3. Find Quotes to Inspire You To Work Harder
Some days are harder than others to motivate yourself to eat healthy or go to the gym. On those days, rely on inspirational quotes to give you the motivation you need to put in work at the gym, and eat healthy throughout the day.
My Instagram is filled with motivational phrases that really give me the extra push I need to keep my goals in check.
Find ones that you like, print them out, frame them, or make a Pinterest board dedicated to fitspo!