7+1 = 8 TIPS+IDEAS TO SURVIVE CHRISTMAS FIT & HEALTHY

It´s Christmas time, equivalent  to “permission” time. Freedom/License to overeat and overdrink. For some social “reasons”, and to leave your new resolutions of a better life… for next year! Typically, people gain between 2-3 kilos x 2.2 pounds/kg = 4.4-6.6 pounds between during the months of Christmas and the New year. You don´t need to forego the good life, but a few recommendations will help you make the most of this fabulous and generous time of Christmas, without getting fat. Here are some tips:

1. DANCE MORE: When you go to parties, take advantage of that, and dance! I say it´s the workout that people do without noticing. They enjoy it so much, that they don´t even realize how beneficial it really is. (could it be an idea of masoquism or “no pain no gain”, when it comes to exercise?). The truth is, that dancing burns between 4.2 and 7.7 calories per minute or 252 to 462 calories an hour. As a reference, jogging-running has a calorie expenditure between 10 and 15 calories a minute, and skating, 5-15 calories a minute. Of course you have to socialize, but try to be more on the side of the dance floor, than at the tables. That way you will not just have to leave your glass on the table (good technique to avoid drinking too much), but you will be offered less fried, fatty and “fattening” hors d’oeuvres.
2. WEAR A TIGHT DRESS (for the girls) and or TIGHT CLOTHES (guys and girls): It´s true that isolated efforts have very little impact on your lifestyle. However, the desire to want to wear a nice outfit or dress that is tight to your body, and show it off in Christmas and New Year, is enough motivation to avoid getting fat in December.
3. WALK A LOT WHEN YOU GO SHOPPING: When you go about looking for the best prices, make sure you park your car far away from where you are going to shop. And do a commercial tour… You can even do a $1.000 walk: Tighten your glutes as much as you can, as if you were holding a thousand dollars, while you walk! Actually, I got this idea from IDEA, The Health & Fitness Source, from one of the presenters at the World Fitness IDEA Event. Note: I have to give her the credit, as I like to do with everything, so I will look her up.
4. CLIMB A MOUNTAIN: One of the most spirtiual rituals is climbing up a mountain and meditating or praying when you get there. When you pray, you talk to God, and when you meditate, God talks to you. However you want to see it, the nature of the Avila o any hill or mountain is highly inspirational. And carries the connotation of an accomplished goal. No matter how high, ascending a mountain burns between 8 and 15 calories a minute, and 3.5-4.3 calories a minute on the way down. Of course, the benefits going uphill surpass the ones on the way down. And the risks are less, because the impact on your knees, ankles and hips is much greater on the downhill. So be careful, go down in zig-zag, and even backwards, whether you master it or when you want to practice it. Done these ways, besides effective, it is FUN!
5. SELECT WHERE YOU ARE GOING TO “RELAX”: And I am not talking here about where to go on vacation. I mean you have to have a mental plan of the most important parties and “get-togethers” where you will just relax and not worry about calories. These moments when you leave out your worries and restrictions about watching what you eat, should represent no more than 20 percent of the opportunities, following Pareto´s Law of 80/20. For many, the pleasure of a genuine “hallaca” is definitely worth its calories!
6. SUBSTITUTE LARD & BUTTER WITH VEGETABLE OILS: Many fruit cakes, ham bread and all the stir fries for “hallacas” and “bollos” (typical in Venezuelan Christmas Cuisine) can perfectly be elaborated with oils. The advantage is that oil, especially the monounsaturated kind from olive and canola, is really good for you. As are many of the mostly polyunsaturated fatty acid oils, like soy, peanut, sesame and sunflower oils. These vegetable oils are much better for your cardiovascular health, reducing bad cholesterol and, therefore, lowering heart disease risks. Note: heavy creams, butter, lard, margarine and all hydrogenated (partial or total) oils do the opposite, increasing cholesterol, LDL or bad cholesterol and heart disease risk. We don´t want heart attacks nor any kind of heart problems at Christmas and New Year´s party times… Nor at any other time, for that matter!
7. OUT OF SIGHT, OUT OF MOUTH: If you make cookies, cakes or whatever “goodies” that are high in calories and fat, try not to have them visible and available all the time. Out of sight, out of mouth. But, of course, you can serve (and eat) them at your party, but to have leftovers the rest of the days… Well, I can tell you from years of baking experience- for family and even selling carrot, banana, zucchini and all kinds of sweet, yummy and even healthy breads and granolas; that it is NOT a very good idea. Too tempting, especially if you are a good cook ; )  Give more away! After all, Christmas should be generosity at its maximum expression.
8. MY BEST ADVICE FROM THE HEART: Eat before going out the door, to avoid falling into temptation that leaves you nothing. So, even if you are on your way to a dinner, have a “pre-dinner” at home (or in your car ; ), with super nutritious foods. This way, you can easily have an absolute control over what you really want to eat, taste and enjoy, with zero guilt. Ha! I bet this is the tip that you like the least… Well, it is what it is, and as a Coach, I am like this: expressing my message and my expert recommendation is more important than being popular. Of course, we all like to be liked and flattered, but I really want to help you achieve your goals this year and be in the best possible shape and functional fitness. So, let´s stay connected, because I am preparing the next FITNESS REINVENTION ONLINE COURSE in ENGLISH… Happy Holidays!

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