December 2011 Newsletter

Merry Christmas. We are closing in on
Christmas and I wanted to give you 5 Holiday Survival
Tips that can help you these next few days.

They are simple yet if you follow them, could help you
keep off any unwanted holiday bulges.
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Five Holiday Survival Tips

If you remember the tips I gave you before Thanksgiving, I
stated that the average American gains 5-10 pounds from
Thanksgiving to New Years. With just a few more days left
before Christmas, I wanted to give you a few quick tips that
will hopefully help you stay or maintain that weight until
New Years, when you will be much more focused and ready to
get back into a routine.

1. Get your workout in as soon as possible – This
means getting up and trying to get your exercise in
immediately. The holiday times somehow play with our minds
and give us all kind of excuses not to workout. Getting up
before the kids or before the festivities will help you
knock a workout in. Have a mind set that you are going to
get something done in the morning even if it is only a 10
minute workout. If you are already mentally prepared to do
it the night before, you are more than likely to actually
workout. Again, the excuses not to workout become huge this
time of year. Working out early will help set the tone for
your day. It will energize you, help build your confidence,
and allow you to have a healthy conscious since you did
workout. We have put some great workouts together for you to
do that can be a quick as 5 minutes or as long as an hour.

Get over to our blog and pick from 25
workouts
which most are just
body weight exercises you can do anywhere.


2.  Eat a healthy breakfast.

This is always number one as it will start your day off
right. Now matter how much food you are planning on eating
later in the day, having a healthy breakfast is much more
beneficial than skipping it to “save calories”. You are
breaking that fast that your body was in for the time you
were sleeping which means that your metabolism gets raised
when you eat breakfast. We have a


blog post about what the science says

we should be eating as a healthy breakfast but an good
example would be 2 egg whites and an egg with some old
fashioned oatmeal with blueberries in there. When we travel,
I also start with a


meal replacement shake

because I normally don’t have access to cook a healthy
breakfast.


3. Drink plenty of water
.
Not only this but when you drink the water is very
important. Shoot for drinking a big glass of water when you
get up each day. It is also important to drink a big glass
of water about 15 minutes before each meal you have and
after each meal. This not only will help with digestion but
also help with your cravings and how much food you will
consume. Here is a


blog post about how water aids in weight loss
.


4. Minimize the empty calories

– I could pout avoid but I know that this is just going to
be a given for most people even myself included. Empty
calories are pretty much anything that does not have any
nutritional value for you. By nutritional value it really
means you do not get any benefit like you would broccoli
which has vitamins in there that will help your body and
benefit you by eating it.  Two examples of empty calories in
foods would be fried foods and deserts. A few examples of
empty calories in drinks are cokes, many juices (look at the
labels and alcohol). Empty calories don’t provide you with
any benefits except possibly your taste buds and  maybe a
headache the next day. There are many rules of thumb but
following tip number 3 will help you minimize the number of
empty calories you consume. Having a plan like knowing you
are only going to have 2 pieces of pie or only 2 glasses of
wine. This can possibly help with overdoing it and it can
also boost your confidence since you didn’t overdue it


5. Have an Accountability Partner

Find someone that you can rely on to help keep you focused
on not going overboard. We use this with our


fitness programs

and also our 24 Day Challenge and it is one of the
main reasons we have success with these proven programs.
Asking your spouse, a family member or a friend to team up
with you so you can help each other on track will be huge.
You can help keep each other motivated and held accounted
for when you want to eat more than you should. It is also
motivating knowing that your friend is trying to stay strong
and not eat or drink as much also.


The Christmas season is a time of celebration and
thanksgiving. It should not be a time of overindulging and
stuffing your face. Using these 5 simple tips can help you
stay on track when most people are failing.

If you have any questions, please let us
know

In Health


Brad Linder

The Get You In Shape Team

GetYouInShape.com   

GYISNutrition.com

Boot Camps – 24 Day Challenge

214-603-8287

Do you not know that your body is a temple of the holy Spirit within you,

whom you have from God, and that you are not your own? For you have

been purchased at a price. Therefore, glorify God in your body. 1 Cor 6:19-20.

Let us know how we can help you! Give us a call or email us.

Remember – If you focus on results, you will never see change.

If you focus on CHANGE, you will ALWAYS see RESULTS.

Brad Linder

The Get You In Shape Team

Boot Camps | Personal Training | 24 Day Challenge

214-603-8287

Do you not know that your body is a temple of the holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body. 1 Cor 6:19-20.

 

 


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