As training schedules and regular eating habits take a dive during this holiday season, here are some no-nonsense, simple-science training and nutrition tips for holiday success.
1. Still Get Your Workouts In
The holidays often times fill up our schedules and make it near impossible to keep our habits on track. Don't try to be perfect. Shoot to maintain being "better" and not "worse." In other words, don't try to be perfect and don't let everything go out the window either. The easiest thing to do is just let it all go down brother Eddie's shitter in the RV. No matter what it is, try to maintain your training schedule. If you typically train 4x/week and only 2 are possible, then get the 2 training sessions in. If you're pressed for time, shorten your sessions up, even if it's 15-30 minutes, get it in. The important thing is to maintain the habit. Plus, we'll be setting our hormone profile up nicely to handle the extra food later on in a good manner. Santa Claus has a big bag of gains coming for you!
2. Don't Forget The Protein
It can be easy to let your nutrition go to endless snickerdoodles during the holidays and double up on the cookies and pasta. Just remember, start each meal with your basis of protein, no matter what it is. This will keep the metabolism churning, help with satiety, and continue to provide your muscles with it's essentials for growth and maintenance.
3. To Drink Or To Sweet? That Is The Question.
There is no need to shy away from indulging during the holidays. Just pick your poison and keep it within moderation. If you opt for some extra alcohol, account for the calories and skip the extra sweets or vice versa. A little bit of cookies or alcohol for a night are not going to kill you. Indulge, let it go, and move on from it. Just don't let it go for days and weeks.
4. Mixed Cocktails
I'm going to be realistic here, alcohol sales increase by up to 30 percent during the holidays. If you're from Wisconsin like myself, then that means approximately 130% of all alcohol is being sold and consumed.
Where has all the rum gone?
Chances are each of us will be indulging a bit. If you're going for the sauce, go for beer or red wine instead of mixed drinks with sugary soda or juice. This will save you an ample amount of calories and sugar.
5. Eat Slowly and Eat Your Vegetables First
Take your time when you eat during the holidays. It takes roughly 20 minutes for the brain to start signaling satiety. This will help keep your portions in control. Eating your vegetables first along with your protein will bring your fiber into the equation and help over-eating even further.
6. For Jiminy Christmas, Enjoy Yourself and Don't Take Yourself Too Seriously!
Have some sweets. Get a little tipsy with Grandma. Enjoy yourself. A day or two of some good, clean adult fun never hurt nobody. No one ever got fat over some cookies. No doubt will I be stuffing my face with some delicious cereal, cookies, bubble bread, and egg nog & Hennessy. If you haven't had egg nog and Hennessy, well then you're truly missing out.