2017 is history! The time to regain control of your overall health and well being through exercise, nutrition and rest is NOW! Before beginning, here is some important information.
1. Commitment, consistency, and candor are required 2. Your efforts determine your results. Do your best for you! 3. Your fitness journey goes beyond the physical. Dig deep and renew your thinking.
Whatever your reasons for deciding to improve your fitness, the first step of your journey takes place in your mind. Reflect on your reasons for pursuing fitness. More importantly, be honest with yourself.
List your top three reasons for change and rank them in priority order(1 being the top reason). Again, be honest with yourself as your reasons will directly propel your inner motivation. No reason is too small or too grand and you may have reasons that overlap.
Can you believe it is already December? It’s a great time to reflect on your fitness journey and your progress. If you have been maintaining a fitness journal, I encourage you to flip through some of your earlier entries to remember your physical and emotional challenges. Look at where you are today. Those strides you’ve made are highly commendable!
The season of festive foods is still upon us and that means temptation abounds. Don’t derail all the progress you’ve made for a few days of regrettable indulgence. Unbelievably, you can have a holiday that is healthy and fun, too! Incorporating healthy alternatives can ensure you satisfy your palate while maintaining your fitness gains. Don’t ditch those smaller size jeans for stretchy joggers this holiday; try one of these alternative recipes instead.
Ditch the traditional Eggnog. If you are like most and simply have to have Eggnog this time of year, keep in mind a single glass is roughly 500 calories! Make your own dairy- and alcohol-free eggnog this year! We found a wonderful Honey Almond Eggnog recipe (get it here) that requires 5 minutes of prep time and serves approximately 6-8 people.
Spice up your veggie life. If you are someone who becomes bored quickly with the traditional veggie prep during the holidays, give your veggies a hearty kick of citrus and spice. Cooking Light has a wonderful Sheet Pan Roasted Vegetable recipe you will love!
Exchanging some of your traditional dishes with some of these alternatives can help keep your waistline in check. Ultimately, accountability is what keeps us on track. Pace yourself. Give yourself 10-15 minutes after your first meal to listen to your body. If full, there’s no need for seconds.
During this season of giving, be sure to give yourself one of the greatest gifts of all, health, and fitness.
Unfortunately, most people gain weight during the holidays that tends to become permanent weight. Even worse, year after year these pounds add up! CMF’s The Holidays: Nope I Won’t Gain! removes the guesswork. We teach you educational and practical tips that if followed will prevent you from gaining weight during the holidays!
The Holiday’s: Nope I Won’t Gain! ten page eGuide
10 tips with practical application to navigate the holidays
Navigate the holidays gameplan
Navigate the holidays workout
10 minute coaching call with Candice
10% discount to try other CMF products and services
Overall, how to Unlock Optimal Performance during the holidays!
Tips and workouts to successfully navigate the holidays
As we enter the season of celebration, families and friends plan to gather for joyous occasions of stories, laughter, and feasting. This time of year typically sparks excitement and whets the appetites of many for great food. Holiday eating doesn’t have to be a game of indulge now, regret later. There are ways to enjoy the seasonal feast without compromising your waistline.
Here are a few tips to help you navigate the festive spread.
Don’t skip meals. Skipping meals earlier in the day does not give you license for overindulgence at dinner. In fact, skipping meals actually leads to consuming more calories.
Start with vegetables. Undoubtedly, festive meals include a plethora of carbs, as well as protein. You can still enjoy some of those favorite foods that aren’t normally a part of your daily nutrition.First, fill half of your plate with veggies first. Next, opt for proteins before finally rounding out your meal with smaller portions of your indulgence.
Plan healthier meals. If you are hosting the event, opt for healthier replacements to some of your traditional ingredients (e.g., sub egg whites for whole eggs – 2:1 ratio).
Make time for light activity. Some movement is better than none at all. Take a walk after your meal or plan time earlier in the day to get some form of activity in.
Avoid calorie-rich beverages. Don’t lose calories by drinking them. Instead of carbonated beverages like soda or other sugary drinks like iced tea, opt for sparkling water, or, water with a twist of lemon or lime.
Staying on track during the holidays can be tricky but with the right tools, you can successfully navigate your nutrition to satisfy your palate and maintain your fitness goals. Remember, accountability, like consistency, is the key to ensuring your success.
Do you have questions for Candice? Submit them to, firstname.lastname@example.org.