Top “Five” Fitness Tips For The Holiday’s!

Annie Malaythong- Health Coach Studio 108

Holiday season is here! With family gatherings and holiday parties filled with baked goods, foods and alcohol it’s hard to stay on track. Let’s face it; we all worry about putting on “winter weight.” But what exactly are we doing about it? It’s time to be realistic. It would be a shame for you not to enjoy your family and friends and all the goods. So, let’s set realistic health and fitness goals to keep you on track! Here’s to a healthy 2010 and to a better 2011!

1. Realistic Fitness Action Plan- Write out a “top 3” daily “Active To-Do” list to keep you feeling accomplished and productive with your fitness. Again, emphasize the “realistic.” If you currently are doing nothing for your fitness here’s an example:
1. Walk for 15 minutes today. (Anywhere)
2.  Stretch for 5 minutes.
3. Perform 3 different exercises that you are confident with.
2. Spice it up! Spicing up your workout can do wonders for your mind and body. Try doing something different. Studio 108 in Fresno offers unique classes such as Thai Budokon, Self-Defense Classes, Mind/Body/Stress-Free Yoga, or (30 minute) Express Cardio Intervals. If you’re not a group exercise person, try a personal trainer or a fitness specialist to mix it up. Mixing up your workouts and spicing it up will keep you motivated throughout the holidays and keep your body guessing. This will result in a longer fat burn
3. Easy on the Alcohol -Alcohol consumption packs on additional calories. Think of every 8oz alcoholic drink as roughly 30 minutes of additional cardio.
4. Understand your Calories IN vs. Calories OUT- Check out your BMR (Basal Metabolic Rate). The number of calories you’d burn if you stayed in bed all day. That number represents how many calories you need to consume just to maintain life without working out or being active. If your calorie intake is more than calories being burned, you are more than likely progressively gaining weight. Staying active is the key!
5. “Cheating” moderately- We all know sugar, sugar and sugar is the main ingredient for the holidays. If you can’t stay away or are tempted, try keeping your sugar intake to a minimum. A great trick is to fill up your sweets in the palm of your hand and limit choices to one “sweet palm” for the whole day. Example:

• “I have choices of apple pie, cookies, toffee, pumpkin pie, etc...”
• “I can only fit 2 pieces of toffee, and ½ of a pumpkin pie in the palm of my hand. I will limit my sweets to only these two options for the WHOLE day.
• “I will not attempt to stack, mash, crumble, combine or overflow my palm. For every additional serving of a “sweet palm” is another 1,000 calories which is roughly two hours of cardio for an average 150lb person. Or for every three “sweet palms” is one extra pound of pure body fat. “ * Eating balance meals focusing on macronutrients will avoid cravings and keep you feeling full longer.*

Moderation, balance and keeping active are key to a healthy you. Setting realistic goals, using some or all of the steps above, is a great way to start and stay on your fitness and well-being plan.  Share it with your family and friends so you don't have to do it alone!  Happy holidays and Happy New Year!

This blog was written by Annie Malaythong, Health Coach, Fitness Studio 108.  Annie is owns Fitness Studio 108 and was previously the Director of Fitness at Gold's Gym (Central Fresno).  Annie is a spokesperson and Nutrition Specialist for "Run For The Dream" Project Child Obesity Campaign, has been on KMPH 26 and KSEE 24 and can be seen beginning December 29th on MTV's "I Used To Be Fat".   avecinia wellness center works with Fitness Studio 108 to help our patients achieve their optimal well-being.  Our individual weight loss and management program incorporates fitness and nutrition provided by experts at Fitness Studio 108.  To learn more about avecinia wellness center and Fitness Studio 108's weight loss/management program, visit www.avecinia.com

avecinia wellness center is Fresno's premier integrative medical and wellness center. We combine primary care with health management, weight management, acupuncture, massage therapy and aesthetics to provide a holistic approach to your health and well-being.  We use a state of the art electronic health record program and patient portal (by athenahealth) to help deliver our unique services to our patients. Learn more by visiting our website at www.avecinia.com or "like" us at www.facebook.com/avecinia or follow us on twitter at www.twitter.com/avecinia4health