The Holiday_ Survival _Guide_

Theholidaysare a busy yet wonderful time. _It�s the season for friends_andfamily ,_holiday travels and delicious foodand drinks._With so much going on,how do youstay consistent with your workoutsandnutritionandavoid gaining weightduring theholidays?_We�vecreated this Holiday Survival Guideto help you enjoy theseasonwithout wasting all the hardworkyou�ve already put in._With a little bit of structure and some planning, you�ll stay feeling your best this holiday season.Holiday Survival Tip #1: Eat slowly, and to �satisfied� � not stuffed__Ittakes your digestive system 15to20 minutes to physiologically tell your brain:�Stop eating,you�re full!�_Eatslowlyand enjoy your foodso your brain can catch up with your gut._This is_yourmost effectiveyetsimple_toolandwill allow you to still enjoy all the food during theholidays.__Imagine your hunger is on a scale fromoneto 10,withonebeingstarvingand 10 being�stuffed.�Aim tofinish atasevenout of 10 on that hunger scale._This will allow you to enjoy your foodandfeelsatiated� whilesavingyou a ton of calories.___Holiday Survival Tip #2: Use portion control, not calorie countingCounting calories during the holiday is usually a recipe for failure.It�s annoying, impractical andthe last thing on your mindwhen you�re trying to celebrate._Instead ofcalorie counting,focus on portion control.Thisvideoillustrateshow easy it is to create your own mealwith the right portions using justyour hand._Your hand is proportional to your body, making it the perfect tool for measuring food and nutrients with no calorie counting required._[embed]https://www.youtube.com/watch?v=TiVCoGUyDZg[/embed]For more details, check out this _article.Holiday Survival Tip #3:  Resist_hitting_the �pause� button_One of the biggest issuesweseeis peopleembracing_the_�pause button� mentalityduring theholidays: putting their diet and exercise on holdwith the expectationthatthey�ll make up for it in thenew year._Sticking to your workouts will not only help you stay on track toward your goals,but can also be the perfect holiday stress reliever._There is never a�right time� to resumehealthy habits. The truth is,you never want to stop any momentum you have; it cancreate potentialroadblocks_to restartingin the future. _Keep to your regular routine as much as possible to help balance out your food intake and boost yourmoodduringthis busy season.Holiday Survival Tip #4: Limit alcohol_consumption_Drinking too much alcohol can affect your sleep, workout performance, mood, immune system and more._Not to mention, drinks are serious calorie bombs_to your waistline._However, you don�t need tocompletely cut yourself off.Consider givingyourself a �drink limit�:e.g.,twoglasses of wine per meal._Another tip:If you know you�ll have a few drinks, space them out with a full glass of waterin between; this willkeep youhydrated and slow downyourconsumption._Lastly, avoid drinks thathave sugary mixers,which can often double the caloriesalready presentin alcohol._Holiday Survival Tip #5: Prioritizing �me� time__Offset the stress of theseasonby makingsure you setasidea few moments each day for self-care._Thiswill helpreduce anxiety and keep your mindset positive throughout the holiday hustle and bustle.Take a yoga class, do some meditation or buy yourself a massage!____Holiday Survival Tip #6: Get enough sleep_Most of usdon�t getsufficientsleep._Too little sleep can leave you feeling anxiousandfatigued, andcaneven lead to the overconsumption of calories._Theaddedstressof the holiday seasoncancompound the_effects_of poor sleepeven further._Do yourbest to stick to your regular sleeproutine,and _make it your goal to getseven to ninehours of sleepeach night.__Holiday Survival Tip #7:_Focus on what�s around you_Whilepeople tend to think of theholidaysrevolving around food and drinks,remembertherealimportance of theseason:family and friends._This is a rare time of year where you get to spend extra time with the ones you love, so take full advantage of that. Make time for special momentstogether, orstart a new family tradition that involves healthy activities._Here are some ideas:_

• Do physical activities such as a �Turkey Bowl� football game, round of cornhole or tossing the Frisbee._ 
• Break out the board games or cards._ 
• Go on a family_hike, or_go ice skating or skiing._ 
• Look at the neighborhood Christmas lights._ 

There is no need for an �all or nothing� mindsetduring the holidays.With a little bit of moderation andbysticking to a fitness routine, you canenjoythe holiday seasonwithout taking three steps back._