Integrated Wellness Concepts
  • Home
  • Services
    • Testimonials
  • Supplements
  • Videos
  • Blog
  • Contact
    • About IWC
    • Partners
    • The IWC Team

Ward Off Holiday Pounds with these NUTRITIONAL CONCEPTS

11/2/2017

1 Comment

 
By Jeremy Koerber
Picture
I believe it was sometime in late September when I realized I could purchase all of the Christmas lights I would need for some sweet holiday exterior illumination at the local Walmart. The shelves were already stocked with Christmas decorations!

These days it feels like retailers are getting a bigger jump on the holiday season; A concept that we at Integrated Wellness Concepts believe in whole-heartedly. I have been personal training and coaching clients for over 20 years and there is one constant that remains the same each year as the leaves change colors. The holidays throw our lives into chaos.

Shopping, parties, family gatherings and food…lots and lots of food makes it incredibly difficult to maintain healthy lifestyle habits. Many will give up completely but after four or five cocktails on New Year’s Eve, make the same half-hearted commitments to make January the time to change it all. Well, what if we could give you some tips that would help you stay on track and limit the damage that hits Thanksgiving through New Year’s Day? Here are some outside-of- the-box concepts that will help you stay on track with your healthy behaviors and thrive this holiday season.

​Dump the Halloween Candy:
Take it to the office, donate it to a charity…just get it out of the house. Sure it is just a mini-Snickers but mini doesn’t matter when you have eaten eight of them! Get rid of the temptation and get it out of the house.

Make the most of your time:
Most notably, the time between Halloween and Thanksgiving. Instead of slowing down, use these three weeks to ratchet your strategies up so your program is at its tip-top best. This means you are working out, meal prepping, drinking water, getting enough sleep, etc. Like a
champ. Athletes train to be in peak conditioning for their respective event. Have your program peaking and firing on all cylinders by Thanksgiving.

Practice the 85% rule and get really good at it:
This means you eat clean, healthy foods 85% of the time leaving 15% of the time to eat/drink whatever you want. Most of us have it backwards. We eat crappy 85% of the time and want a gold star when we eat a salad or piece of fruit. Try flipping those percentages. Pounds will fall off and when you do eat your favorite guilty pleasure foods, they will taste better than ever before because you will be eating them on your terms.

Fill up:
The simplest, go-to nutrition tip is to stay hydrated. Don’t ask me why it works.
It just does. Drink up. Seriously, I want you to have a water bottle with you at all times.

HIIT Your workouts:
Time is limited over the holidays making trips to the gym for your regular workouts problematic. If it gets too difficult, you will most likely skip the gym and that really shouldn’t be an option. High Intensity Interval Training workouts or HIITs are 25-30 minute routines that will give you the benefits of a full workout in half the time. They are hard but the concept is simple, elegant, and it works. Plus they can be done almost anywhere with limited equipment. If you need help creating a personalized HIIT contact us at iwcfitness@yahoo.com.

Think ahead:
Too often I see clients fail to think ahead and when that happens, they turn to easy things. This usually means grabbing a pizza or take out. Each week I ask them to tell me what their barriers are. What are the obstacles that are getting in their way of sticking to their program. We then brainstorm action items so we can help them work around the things that will prevent them from being successful.
This strategy should be your number one priority during the holiday season because without it, none of the above will matter. Think about the upcoming week and plan ahead.

Shake it up:
One should never live on a liquid diet but using a protein shake as a meal replacement to help offset calories is a
solid technique and will help limit the damage, especially on Thanksgiving, Christmas and other holiday parties.

Our favorite is Designs For Health Whey Cool Protein.

What are your favorite strategies to stay on track for the holidays?
Comment below and share your ideas!
1 Comment
Robert Millette
11/2/2017 08:29:15 pm

Good stuff!

Reply

Your comment will be posted after it is approved.


Leave a Reply.

    Picture

    Author

    Jeremy Koerber, MA is the owner of Integrated Wellness Concepts. An ASCM certified Health Fitness Specialist with 17 years’ experience in the health and fitness industry, his philosophy is to create wellness 
    plans and exercise programming that focuses on integrating physical and nutritional concepts into his client's lifestyles that fit their objectives, interests and personality. 

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    October 2016
    August 2016
    June 2016
    May 2016
    March 2016
    February 2016
    January 2016
    December 2015
    September 2015
    August 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014

    Categories

    All
    Benefits Of Exercise
    Benefits Of Healthy Living
    Cardiovascular Exercise
    Exercise
    Find My Happy Place
    Find Your Happy Place
    Happy Place
    Healthy
    Healthy Living
    Relaxation
    Rest
    Rest For The Weary
    Strength Training

    RSS Feed

    Blog Directory at OnToplist.com
Powered by Create your own unique website with customizable templates.