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Fitness, Health, and Exercise capability. Live a healthier more active life.

How to Stay in Shape During the Holiday Season

Stay In Shape this Holiday Season

For many of us, staying in shape during the holiday season is quite hard. Luckily, there are ways to totally get in shape, and to keep in shape. Lots of times, people use this as an excuse to bulk up, but that shouldn’t mean you have to sit around and laze on the couch the entire time. If you want to keep in shape, you should make sure that you’re doing the right thing, and this article will give you a few secrets to doing so.

Actually Move

One thing that you need to start doing, is actually getting out and moving. This can be something simple. If you have an exercise to do, you totally can do it, and here are a few options to choose from:

  • If it’s snowing, you can build a snowman
  • You can do an indoor workout
  • You can go walk on the treadmill
  • Hiking is always good
  • If you like to take brisk walks, you always can

Now, hot chocolate and blankets are great. They’re totally nice, but will that help you reach our fitness goals? Probably not. If you actually make an effort to get out there, do something about it, you’ll be able to make a great stride in your fitness goals. You can certainly do little things, and even just pushing yourself to doing it can certainly help. Often, it helps with your mood if you get out and you do a little bit each and every single day, so consider it when you’re trying to improve yourself.

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Create a Challenge

For many of us, sometimes just getting out and doing it isn’t enough. Sometimes, it requires a challenge. Setting up a challenge does the following for us, especially when trying to reach fitness goals.

  • Keeps us motivated
  • Gets us going
  • Gives us something to get to

Having a challenge and a goal will give us a reason to continue pressing on forward. For example, there are challenges that encourage you to run every single day, at least a mile a day, between thanksgiving, and the beginning of the new year. Maybe that’s the type of challenge that you want. If you’re not a runner, maybe try to walk at least two miles every single day. Do you like to bike then try to get out and maybe do a few miles a day. Running isn’t your thing, there are exercises that you can try, including the following:

  • The 30-day ab challenge
  • Trying a new bodyweight workout each day
  • Different yoga poses for a day
  • Trying new workouts and runs each day

in ShapeBy doing this, you’ll be able to challenge yourself. There are even other challenges that you can try to. Have you ever done a race or a competition, such as those 5Ks that they offer at your local health club or park? This might be something to consider. Maybe sign up for one of those. Another great thing to do, is to plan a vacation or a biking trip during the first of the year. By doing this, it’ll give you a reason to stay in shape while the holiday season rolls around, and it’s one of the best ways to ensure that you’re truly reaching your goals.

Setting up challenges, especially official ones, is one of the best ways to make sure that you’re staying in shape and reaching your dreams, even when the turkey and stuffing is right there waiting for you.

Hydrate for Success

One huge thing that can kill your ability to stay in shape, is drinking water. Water is not only something you should be drinking because it’ll keep you hydrated while it’s dry, it can actually help with your hunger. Lots of times, when we’re hungry, we will substitute water for food, which dries ourselves out and actually will cause us to eat more food. That’s why you end up overeating in many cases. Various foods, especially chocolates, also dry out your mouth, and sometimes, drinking water can help lessen this. plus, it’s good for your body. You need water, for it will help with your food intake, and you will definitely want to make sure that you have enough.

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If you want to watch what your food intake is, it’s important to drink water before a meal as well. Doing this will lessen the amount of food that you eat, and in turn, it will help to give you a satisfaction from the food that you eat. Before big, calorie filled meals, have two glasses of water so that you can reduce this.

Food Tracking

Now obviously, trying to track your food when you’re eating thanksgiving dinner is pretty much a nightmare. It’s not bad to treat yourself, but you need to look at the food and activity levels of your body during this time of the year. You should be doing this on the days either leading up to the holidays, or surrounding it. It’s not the worst thing out there to have a cheat meal. Trust me, it’s not going to destroy you. what will destroy you, is if you’re having cheat meals every single day for the next two months. That’s why food tracking is important.

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You should track the following to ensure the beat health and wellness:

  • Food intake
  • Your calories
  • Activity levels

This can be a bit of a rude awakening, since you might start to realize that you’re pigging out on super calorie-rich food. But, remember it’s not the end of the world. Having a holiday treat isn’t the worst thing ever. In fact, even if you do have something higher in calories, one way to make sure that you stay within your calorie limit is to have smaller portions of this. That’s right, eat smaller amounts of the foods that you love, and in turn, you’ll be able to stay within the caloric intake that you’re trying to maintain.

Lists, everyone Loves Lists

Okay not everyone loves lists, but you tend to need them during this time of the year. Putting things down on lists will help you get a better feel for what to do today, and also reach your fitness goals so that you’re not getting slack with this despite all of the holiday craziness and parties. It’s important to put the following on the list to make sure that you do it:

  • Your items to get done for the day
  • Your exercise routine
  • Mealtimes and what to eat
  • Rest time and getting sleep

By doing this, you can totally ensure that you’re able to get what you need done, and you can certainly get the results that you need.

Strength in Numbers

For many people, finding strength in numbers is actually pretty good. If you need to get a workout done, and you need the extra push, well go find a buddy. If it’s hard to maintain a gym session super early on, you should get someone who has the same goals as you. This can be a friend or a family member. This is also super important to have even when you’re traveling. A holiday exercise buddy can help you with the following:

  • Get you to do it
  • Keep you motivated
  • Help you get your workouts in before dinner
  • Allow you to accomplish both shopping and runs

A workout buddy is one of the best things to have during the holiday season, and if you’re someone who just hates doing it, you should make sure to invest in one in order to keep you motivated during this time of the year.

Expect what You Shouldn’t Expect

Now, it’s usually easy to prepare ahead, but often, f things happen, such as maybe the roads are awful, or you run out of food, this can be quite hard on you. It’s something that can be quite hard on people, and if you live in an area where there tends to be a lot of snow, where you might have your electricity go out, this can often be quite an issue.

Now, there are a few things that you can have on hand to help with coping with this:

  • Have a bag of healthy food that can be eaten immediately
  • Have bottled water on hand
  • If you want to exercise, have some bodyweight workouts
  • Check your shelves before the holiday seasons

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By doing this, you can help expect the unexpected, and while things might be hard at the onset, by making sure you have this now, you’ll be able to get rid of the boundaries, allowing you to be as successful as you possibly can.

Don’t Be “All or Nothing”

One thing that can often be hard on people is that they need to do everything, or nothing at all. Often, it might mean that they’ll sacrifice working out for staying with the family. It might be hard for those that have a family to really get into the healthy mindset. But that’s not the case. The holidays don’t have to be something where you sacrifice yourself just because of your family, but there are a few things that you can do to help make your holidays into one where you reach your fitness goals while also spending time with the family. This can be a bit hard if your family is sedentary, but that’s all the more reason to get the motivated.

There are various creative ways to really get people into physical activity. There are group fitness classes, and often gyms have a thin where you can bring guests to help work out. You can even take a walk around the neighborhood before you open presents, or include a healthy option for those thanksgiving and Christmas meals. You can spend time with your family while also focusing on your health, and you don’t need to sacrifice one over the other in order to achieve great success from this, and this alone.

Indulge once in a While

Now, if you’re worried about food, it’s important to remember that you can indulge for a night or so, not the entire time. This means, that if you want to indulge a little bit, it’s not the end of the world, but don’t have leftovers that will extend through the holiday season. This means, try to avoid the following:

  • Taking leftovers that you won’t finish them in a sitting
  • Avoid treats around the house
  • Don’t bring party food home

If you’re serious about working out, you should make sure to have it for a single night, and don’t just have it around the entire time. Plus, you should remember that if you do this a single day, it won’t break everything, but instead, start to avoid the treats patterns that often get pushed forward.

With the holidays, it’s often seen as a time where you either do everything on your health plan and sacrifice your own happiness, or completely throw your health and wellness out the door, and that is that. But, you shouldn’t be doing either of those things. Remember, it’s all about balance. If you want a treat, or if you want to buy yourself some great workout clothing because you managed to totally hit your fitness goal, you sure can. It’s not the end of the world, and you should make sure that you know this.

Remember, you should work to enjoy the holidays with the ones that you love. Don’t punish yourself because you missed a part of your diet, but also don’t completely throw it out the window either. Instead, keep a great balance that will help you get the most out of this. You owe it to yourself to do this, and by making sure that you do, you’ll be able to have the happiest holidays that you know that you can achieve.

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Top Five Supplements for Health and Performance

Improve your Health and Fitness today with the right Supplements

For those that are looking to take their game to the next level, sometimes exercising and eating right isn’t enough. Sometimes, it’s cool to have that little extra boost that can change the way your performance is. It also can help with your health too. But which ones are the best? Well, you’re about to find out the top five supplements for you to consider taking to boost your personal performance, and overall health.

Creatine

The first and probably one of the best supplements to begin taking when looking to boost your overall performance is creatine. While creatine is typically not seen as an endurance supplement, rather one that’s used to help with power, strength, and speed, it does help with this as well.

Creatine is good for the following:

  • Increasing muscle size
  • Increasing strength
  • Increasing ATP production
  • Improving anaerobic performance

With creatine, it can be used in various other manners, since it is ergogenic, and it can help to improve the size and strength of muscles, but works on an energy level too.

For many athletes, especially those looking to get through various endurance activities, and also those that need a bit of a boost in the endurance department, may want to look into this. With creatine, you’ll increase the ATP in the body, which in turn is going to give you a ton more energy. It also can help with various runners, triathletes, and cyclists, and often, it will take training to the next level.

Plus, if you’re a person who’s often at the mercy of the dreaded lactic acid threshold that is there, then this is for you. creatine has been seen to help with this, which in turn will allow you to recover a whole lot faster.

One of the biggest side effects of this however, is the initial weight gain but that’s often because lots of athletes try to load themselves up before taking this. This is used when you’re trying to build muscle and strength, but if you’re looking for extra endurance and an extra little bump in your performance, then obviously look no further.

Here is the one I take, I like the capsule form because I don’t normally take a protein powder everyday mainly because I get lazy. But I can still get my creatine for the day and its

Creapure Creatine

 

Caffeine

Caffeine might seem a bit strange, since often it makes your heart start to race faster, and you might get buzzy, but did you know that there are more positive benefits to it than just that? Caffeine is one of the best supplements to take for anyone looking to boost their overall performance and health, and here is why.

Obviously there is the increased pick-me-up that you often feel, but there is more to it than that. It will allow you to do the following:

  • Become more awake faster
  • Reduce your perception of effort
  • Delay fatigue

This is one of the best supplements for those that are going to have to deal with a long day. It can help with endurance activities as well, such

as those super long runs, cross country skiing, and even if you’re someone that is looking to do a time trial, one of these little supplements can do the trick.

But, it also works in other ways, and this is good for someone that is looking to lose a bit of fat as well. It increases fat oxidation, so if you’re looking to manage your weight and help you trim up, if you’re looking for a good means to really get the perk from this.

Coffee known as Caffeine

Ideally, if you’re going to take this, do it an hour before your activity. Just as a note, it is a diuretic, but it often doesn’t cause any sort of imbalance in the body, or reduce the heat tolerance, so you don’t have to worry about either of those.

Plus, if you’re someone that just needs a little bit of a perk to get through the day, and you’re not a fan of coffees and teas, then this is certainly worth looking into. It obviously increases alertness, and can stimulate endorphin production during workouts, making you feel way more awake. It’s a great supplement, but as of note, don’t have this every single day, because it can lead to addiction, so just be smart with this.

Protein

If you’re an athlete, or maybe you’re someone looking to maybe supplement a meal, one of the biggest means to do so is in the form of a protein shake, often seen as a powder mixed together with a liquid as a shake. There are a few reasons for this, and here they are.

  • They give you benefits right away
  • You get your daily protein intake
  • They usually taste good
  • You reduce your risk of going catabolic

Protein shakes are one of the most widely used supplements for a good reason, and many

Protein Shake

people, athletes of all various shapes, sizes, and activities, love to have these.

Ideally, if you’re going to take protein as a supplement, do make sure that it’s whey protein. This in turn will allow you to get healthy and good protein in the body, which in turn will allow you to perform a whole lot better.

Now, how much do you need? Well, it depends. What kind of exercise level are you going for? Are you outside shooting hoops with people each day for thirty minutes? Are you just doing a 30 minute walk and need a little extra? Or are you one of those people that is out there doing eight-mile runs, working your body to the level that it’s at? Whatever the case, you need protein, especially when it comes to recovery.

Now many athletes, and those getting into fitness alike, struggle with recovery. Recovery is super important, because if you increase how much you’re putting into your workouts, the more recovery that you’ll need. Protein is where you’ll get it, and here is how.

It does the following:

  • Repair muscle mass
  • Construct muscles back up after you’ve been using them
  • Maintaining muscle mass
  • Gives you more energy

Now, regardless of your diet, whether it’s by eating gluten-free, low-carb, or whatever it is that you’re doing, you need protein. This is something that you don’t really get enough of, and it’s super important because really, the only way to gain and get better, is if you’re giving your body this invaluable fuel to help with this.

If you don’t have enough protein, your muscles and muscle tissue will suffer. It will cause the muscles to lessen, weakening them, and if you do this, then you could end up losing everything you’re going for. That’s right, all of this can be lost if you’re not careful, so you have to keep this in mind.

Now, if you want the best results, you want to get a carbohydrate along with the protein. This might sound strange, but putting these two macronutrients together in your body actually will allow you to synthesize glycogen and protein a whole lot better. It is also ideal to take this after the activity, since the muscles will need the repair and here is how you can provide that for your body.

Also the one I take, which is probably the cleanest you can get. Its on my sidebar. Naked Whey

Vitamin C

Vitamin C is key to the immune system support, and if you talk to virtually anyone, they will tell you right away that you need vitamin C. From the moment you learn about vitamins, it’s often said that vitamin C is one of the best ones out there. But, why is that? Why do you need vitamin C? Well, it’s one of the best supplements for overall health and performance, and here is why.

It can help with the following:

  • Boost your immune system
  • Prevent common cold
  • Help with aging
  • Reduce inflammation
  • Reduce soreness in the body
  • Fight cancer
  • Fight off any malicious conditions
  • Help with autoimmune diseases

That’s a lot of benefits. It’s more than what you’ve probably heard in the past, and from what you can see here, Vitamin C can help with various other conditions as well. Now, when it comes to overall health, it’s something that you should always have because it’ll prevent colds and infections. But from a fitness level, it’s actually more than just that. They want to make sure that this is used to help fight off the stress that workouts can put on the body, so often, it can help with more than just this, but so much more.

Vitamin C

Now, how much do you take? It’s really based on lifestyle choices. The RDA says only 40 mg, but let’s face it, that’s actually for when the seasons aren’t changing, you’re in optimal health, and other such things. If you want to make sure that you’re perfectly shielded against the colds and flus that come about, and allow your body the supplementation in order to prevent yourself from getting sick, it needs to be much higher. For athletes, you want to be around the threshold of 2000-3000 mg each day, which is a lot more. The good rule of thumb is the more strenuous your life is, the more you need vitamin C, so power down and put more in your body if you feel like you need to, since all too often, it’s not really regarded as much until it’s too late.

Glutamine

You might know what this is, or you might not know what this is. Well, let’s break it down for you.

Glutamine, or also called L-glutamine, is the most recurring amino acid found within you. It’s got a lot within it, but you might wonder why you need a lot of this? Well, here is why.

If you do any physical activity, especially that on an intense level, it drags this down FAST. And I mean fast. Like you can throw your body down into a catabolic state if you’re not careful, and often, physical activity drains this faster than you can really put it back in, so it definitely could cause you to lose the gains that you have, and it’ll throw your body into a catabolic nature, which isn’t good.

But it’s not just that. No, it does a whole lot more than ruin your gains. It can do the following:

  • Compromise your immune system
  • Break down muscle
  • Cause your body to get sick
  • Increase chances of infections

You need this especially if you’re going to be doing exhaustive exercise. Your immune system is how you keep yourself going after all of these super long and hellish workouts. But, if you take this, you’ll be able to recover a lot faster, and you’ll be able to train a whole lot harder as well.

It’s also good for overall health as well. If you have days that are high-impact, almost exhaustive in a sense, and you want to boost your metabolism, so it doesn’t go catabolic, then here is how. You should learn to take these, and it can help keep your energy levels going and strong. It also is good for those that are looking to get rid of fat, and who are trying to cut. If you are looking to get rid of fat on the body and increase your protection from catabolism, then this is definitely the way to go.

These five supplements are very helpful for the body, not just in physical workouts, but in everyday life, and they are often considered some of the best to have. As always, make sure you take these responsibly, and per the instructions that are on the box, or per your routine. These work well for everyone, not just those that are looking to do strenuous exercise. Good health is something that you can have all around, and something that is possible so do consider this.

You should look into getting these supplements, using them either before or after your workout, and from there, you’ll be able to protect your body and give it the nutrients that it needs in order to truly be successful, and get the results you want.

 

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