HOLIDAY FOOD AND FITNESS GUIDE

The 10 “Do’s” and “Don’ts” of holiday food and fitness habits! 

EPISODE #89

In this episode we will cover:

• Christmas – the reason for the season – the true gift of life
• The present of the present, of spending time with others
• Giving yourself the gift of life…a holiday eating and exercise guide, my top 10 food and fitness do’s and don’ts. Your health is your wealth.

ANNOUNCEMENTS:

THANK YOU:  MegPie1221

I want to give you a shout out on the air. All you need to do is write a review for the show in iTunes and I will personally thank you with a virtual high five!

FREE GIVEAWAY ALERT!

GIVEAWAY ONE:

www.trishblackwell.com/survey

Fill out the survey, which is simply 8 multiple-choice questions, and get exclusive access to my 4-part CD set, “Your Best You.” Your answers will help me make sure I deliver my best content to you in 2015 – I am here to serve and coach you – and this survey will help me do it more effectively. Deadline for the survey is 12/31

GIVEAWAY TWO:

www.trishblackwell.com/guidebook

GIVEAWAY THREE: 

Insecurity Detox – sign up at and get a FREE audiobook copy of Building a Better Body Image.  Take advantage of this deal by December 24th, 2014 at www.trishblackwell.com/insecurity-detox 

TOP TEN HOLIDAY FOOD & FITNESS DO’s AND DON’Ts

DON’T:

1. Say you are too busy to move your body; you are never too busy for your body.
2. Pretend that what you eat at holiday parties doesn’t count. You can’t sneak anything past your body. Also, remember, we often over-indulge because we think it’s our only opportunity to have that special treat…which is simply not true.
3. Have the attitude that you’ll start taking care of yourself on January 1^st – that mindset is one of procrastination that will delay your goals. You are training your mind to delay your goals.
4. Let stress into your holidays. Accept that you aren’t going to be able to please everyone during the holiday season – we are all getting pulled in a million directions with a thousand expectations. Keep the focus on the reason for the season and on love, don’t buy into any family drama that might incur, and you will save yourself a sizeable amount of stress, which can wreak havoc on your health.
5. Forget to drink enough water. Holiday habits tend to exclude water – causing us to be dehydrated and to throw our personal sense of hunger and satiety off. Typically we wake up, drink coffee and then the rest of the day is a smorgasbord of eggnog, holiday drinks, alcohol or sugary drink options. Try to drink at least 75% of your body weight in ounces.
6. Not have a plan.
7. Allow guilt talk to be a part of your conversations with anyone.
8. Watch too much TV – the holidays are family time – get outside and be active as much as you possibly can. Every little bit of fitness and activity you get during the holiday season helps!
9. Forget to eat breakfast! It is the most important meal of the day and eating it will set you up to not over-indulge the rest of the day. Breakfast is your opportunity to rev your metabolism.
10. Allow yourself to engage in mindless snacking. Be intentional.

DO:

1. Load up on fibrous foods like veggies at parties (and be careful of how much dip you use). Always bring vegetables as your go-to.
2. Look up the caloric count on your favorite holiday alcohol drinks. Educate yourself and be aware that drinks are empty calories…so make your best choice.
3. Find a way to exercise your body every day, no matter way. Something is always better than nothing.
4. Minimize the amount of creamy casseroles that you indulge in – often the fat and caloric content of holiday casseroles is higher than what is found in your holiday desserts.
5. Make it a tradition to take a family walk.
6. Empower yourself by tracking your food and calorie intake during the season. This prevents you from living in denial and will motivate you to keep frequenting the gym to counterbalance any holiday indulges.
7. Finalize and share your 2015 fitness goals now – start on them now instead of waiting until January 1^st and make a public announcement of some sort of what you are committed to doing.
8. Stretch every day. Even just 3 minutes in the morning can set you up for success, and not just physiologically but psychologically as well.
9. Know which holiday treats are most important to you, and indulge in those only. This will help you resist the temptation of other sugary or fatty holiday snacks that you really don’t care as much about but often will end up eating out of mindless or bored eating.
10. Do a daily 10-15 minute at home strength workout for yourself. This could be done with something as simple as 5 rounds of 15-20 reps of the following: Body Squats, Push Ups, Triceps Dips, V-Ups, Crunches, Reverse Lunges.

__________________________________________

Be more of who you are. Be you. Be free.

__________________________________________

SHOW NOTES:

IF YOU WANT TO BE FEATURED AS LISTENER OF THE EPISODE ALL YOU HAVE TO DO IS SHARE YOUR STORY WITH ME!

• Voicemail
• Email – trish at trishblackwell.com
• Contact on my website – www.trishblackwell.com
• Twitter – @trainerTRISH
• Facebook – www.facebook.com/trishblackwellfitness
• Instagram – @traintrishtrain

________________