Fearless Fitness Weekly Update 11/21: Healthy Holiday Tips: Tis’ the Season to Stay FIT and Feel FABULOUS!

1.) Caroline Jordan Fitness THANKSGIVING Holiday Schedule November 21 – 27th:

Monday 11/22: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/23: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 11/24: 5:30pm Competition Core and 6pm Chisel’d EQUINOX. My Mom will be joining for class – come meet her and sweat with us!

Thursday 11/25: HAPPY THANKSGIVING!

Friday 11/26: 12pm Abs and 12:30pm Cycling EQUINOX . It may be hard to get motivated to sweat after your Turkey feast – but COME IN and I promise you won’t regret it!

Saturday 11/27: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

STAY IN SHAPE this Holiday Season with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness and MAKE IT THROUGH THE HOLIDAYS FEELING YOUR BEST. Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Tip Of the Week: Stay Fit this season with these TIPS!

The holidays are the happiest time of year. And also the heaviest. Research suggests that the average American will gain 1-2 pounds between Thanksgiving and the New Year. Holiday parties, stress, rich foods, and bad weather can lead to overeating and under exercising.

A few pounds may not seem that bad…but the problem is that many people never lose their holiday weight. Over a period of a few years, it can lead to an extra 5-10 pounds on the body. Believe it or not, it is possible to enjoy the holidays without the extra weight attached to it. Here are a few tips to help you stay fit this season without turning into a “grinch”.

1. Plan to stick with your fitness program over the holidays. “FAIL TO PLAN AND YOU PLAN TO FAIL.” Most people expect to “blow” their diet and skip weekly workouts over the holidays. They expect to eat more, to exercise less, and to gain weight to prove it. Not making an effort to stay in shape causes unnecessary holiday weight and the difficult New Years resolutions following it. Avoid this trap by simply planning to succeed. Set up positive expectations, goals, and a structured program to follow. You can plan to “stay in shape” over the holidays, simply by sticking to your program and expecting success!

2. Stick to a regular exercise program and a set schedule of workout appointments. No doubt about it, the holidays are hectic. The endless list of events, parties, shopping, cooking, and traveling makes it difficult to keep a set workout schedule. Plan workouts in advance – before holiday madness catches you unprepared and causes you to miss it. Anticipate what’s coming up and write it down all your workout appointments. Use a calendar, planner, or even text message reminder. Keep the workout date in clear view so you wont be able to forget it. By using simple time management skills you’ll be able to stick to your fitness.

3. Set a Fitness Goal. Don’t wait to make January 1st your goal setting date. People tend to avoid making health goals over the holiday because they don’t believe they’ll accomplish them. But studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. So why wait? Goal setting should not come only during the New Year, it should be a continuous process that keeps your life moving forward. Register for a fun holiday run or seasonal fitness event at your health club. Start a walking group with your friends or plan a fitness event for charity. Don’t wait till January to be healthy. Make a health goal or two…and see where it takes you!

4. Give yourself permission to enjoy…in moderation! A few Christmas cookies wont kill you. But a few every day will. There’s no reason to deprive yourself of things you enjoy. Just be sure not to overindulge constantly. If you enjoy your favorite foods in moderation and keep a regular workout regimen, those few indulgences won’t end up on your waistline.

5. If you fall off the wagon – get right back ON! Many people mess up once and then think their entire diet is ruined. “I already cheated, it doesn’t matter now, I might as well keep pigging out.” This typical rationalization will keep your diet failing. Don’t let one small slip keep your diet derailed. Even if you fall completely away from your healthy goals, don’t beat yourself up. Just get right back on your program and remember, you’re only human!

6. Limit Alcohol. Avoid drinking too much alcohol at holiday parties, dinners, and events. It’s not simply about calories, but more about control. If you drink a lot you’ll be more tempted to make unhealthy diet decisions. You’re energy level and workouts wont benefit from alcohol intake either – its best to steer clear of the cocktails when possible. If you do drink during special occasions, enjoy in moderation. It’s ok to toast to the New Year, as long as you know when to put down the champagne bottle.

7. Be Portion Control Knowledgeable. Countless studies have proven deprivation diets don’t work. And there’s no reason to keep yourself from the special holiday treats you enjoy most. Portion control is the key to enjoying your favorite festive foods sensibly. Stick to smaller serving sizes to enjoy the special holiday foods you love most. Mix proper portions with a regular fitness routine and you wont end up heavier by the time the year comes to an end.

8. Eat Regular Meals and Don’t Get Desperate! The busy season will challenge you find time to eat regular meals. Going to an event or party starving only results in desperate diet decisions and overeating. Never “skip a meal to “save room” or go to a holiday party hungry. It’s best to eat light meals at regular times to maintain a normal appetite.

9. Manage Your Stress – DEEP BREATHS! Here’s my holiday stress management strategy: take THREE DEEP BREATHS between every event. On your way to work – three deep breaths. On your lunch break – three deep breaths. After your workout – three deep breaths. Before the holiday potluck – three deep breaths. Before bed – three deep breaths. Feel free to take more – but taking time throughout your day to SLOW DOWN and bring awareness to your breath will help you manage stress.

During the holiday season, you can and should enjoy it. However, taking a six-week vacation break from fitness and a healthy diet is not a good idea ANY time of year. Use these tips to keep you healthy, happy, and fit. Get to the New Year a little bit healthier – with these tips you’ll be a seasonal success!

3. FEARLESS FITNESS CHALLENGE of the week: Get your Healthy Holiday Game Plan READY.

I challenge you to be in better shape on January 1st than you are today! I challenge you to be healthier and more balanced in your concept of what it means to be “fit.” Why not step up your expectations to enjoy the holiday season while still reaching this fitness goal? Step your nutrition,your training, your daily movement, your motivation. What actions will you take to get you in better shape in a few months than you are today? It doesn’t mean saying “no” to every decorative cookie or never enjoying a glass of wine at a party. And this goal will look different for each individual (make your goals and expectations realistic for your where you are in life). Maybe it means making healthier choices in your normal routine and not letting your workouts continue to slip. Over the next few weeks, I’ll be posting workouts to try and tips to keep you moving and eating well. Expect good things, work towards good things, and see what will happen come January 1st, 2011!

Look ahead at your schedule and book fitness classes or training appointments into your planner. Plan to SUCCEED and you will INDEED!

I am here to support you in all your  holiday health goals. Lets celebrate this holiday with health, wellness, and vitality!

Thanks for everything and hope to see you this week for some THANKSGIVING workouts!

Caroline


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