Hey Coach Darren Vol. 31

Hi there,

Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!

It’s that time of year again when the smell of holiday feasts and the allure of festive treats surround us! As we dive headfirst into the holiday season, I know many of you, like our FitTRAC Family member below, might be wondering how to strike a balance between enjoying the festivities and maintaining a healthy lifestyle.

I’m with you all, and I’m here to help you navigate this delightful yet challenging season. Because you’re not alone; many of us face the holiday indulgence dilemma. Here’s what the member shared:
“Hey Coach Darren, every year during the holidays, I find myself gaining the same 5-10 pounds from Thanksgiving time through New Years.

During the holidays, my schedule gets packed with family gatherings, work parties, and social events. There’s delicious food everywhere, and I often succumb to temptation. The colder weather makes me less inclined to exercise, and I end up lounging around the house more. Plus, I tend to use the holidays as an excuse to indulge in sugary treats and drinks. By the time January rolls around, I feel sluggish and regretful.

It’s a cycle of more snacking, extra alcohol, and less exercise. I want to break free from this pattern this year, but I still want to enjoy the holidays. Can you give me some tips on how to curb overindulgence during this festive season? I want to enjoy the holiday season without feeling like I’ve completely derailed my health and fitness goals!”

I hear you, and I’m here to help. Let’s make this holiday season one filled with joy, delicious food, and festivities while keeping your health and fitness goals on track:

Plan your meals and be mindful of your snacks: It all starts with your holiday menu. Be the chef of change by incorporating healthier ingredients into your favorite dishes. Swap out heavy creams for Greek yogurt in recipes, opt for roasted veggies over butter-laden sides, and choose leaner proteins. Keep the classics but with a twist of nutrition!

During those lounging-around moments, temptations tend to strike. Prepare ahead by having healthy snack options readily available. Air-popped popcorn, veggie platters with hummus, and a variety of nuts (in moderation) can be your best allies. This way, you can munch guilt-free while enjoying quality time with family and friends.

Sip sensibly: It’s easy to overdo it with holiday drinks, from eggnog to mulled wine. Enjoy your favorites but balance them with water in between. Staying hydrated helps curb the impulse to overindulge in alcohol and sugary beverages. Plus, it’s a surefire way to avoid those dreaded hangovers!

Whether you’re at home or out being social, do your best to make friends with a glass of water everywhere. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

Staying active and practicing mindfulness: While lounging is a holiday pastime, incorporating fun physical activities can be a game-changer. Organize family walks or hikes, engage in snowball fights (maybe while in Tahoe), or dance to your favorite holiday tunes. Making movement a joyful part of your celebrations helps offset those extra calories.

Amid the hustle and bustle, carve out moments for mindful reflection. Take a few deep breaths, savor the flavors of your food, and appreciate the company of loved ones. Mindfulness can help you eat more consciously and appreciate the true essence of the season.
Remember, the holidays are about joy, connection, and celebration, not deprivation. By making mindful choices and staying active in creative ways, you can savor the festivities without the worry of those extra pounds. Enjoy the season to the fullest while staying merry and light!

Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.

Stronger Together,
Coach Darren

P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.