This time of year, like for most of you, Coach Mike and I like a quick easy way to pull off a few quick pounds to feel better in our clothes AND to get ready for higher calorie intake from all the holiday festivities. We love a quick, easy chili recipe that we eat for both lunch and dinner. Add a dollop of low fat sour cream and a few healthy tortilla chips and you are good to go.
Healthy Chili Recipe:
We up the meat by a pound (3 lbs. for a single batch, 5 pounds for a double batch)
Ground turkey
1 onion
4-5 bell peppers
2 cans crushed tomatoes
2 cans corn (yes, not beans)
Favorite chili packets (we use 2 Alarm)
Prepare as directed. Yummy!
Coach C's Favorite December Fitness Hacks
Don’t let pumpkin pies, mashed potatoes and stuffing be the death of a year of working hard at boot camp and eating healthier.
With decadent meals, desserts, parties and other food-filled affairs coming up in December, it can be pretty tough to maintain a healthy eating plan and fitness routine. And we get it. Not everyone can turn down the Christmas dessert or that second tasty cocktail. And why should you? You deserve it, right?
I am not here to tell you to say no to every delicious temptation you are faced with these holidays, because in my honest opinion, a holiday of dieting doesn’t sound like any fun at all. Trust me, I've done it! And yeah, you do deserve that dessert!
The trick is to learn how to indulge the right way, and more importantly when to say no. It’s planning your days a little better so that you don’t feel like you want to eat half the turkey come dinner time. When it comes to exercising, there are expert hacks you can learn that will help you fit in some quick workouts, especially if you can't get to boot camp or small group.
So, fret not my fine fitness and health-living friends, I am here to help you (and your body) survive the festive season and avoid having to set unrealistic New Year’s resolutions centered around weight loss and hours doing cardio...yuck!
1. Plan your days - Meal plans and exercise routines tend to fall away in the holidays and are taken over by unplanned and over catered dinners and lazy afternoons.
But there is a way you can stop yourself from falling victim to the endless late-night dinners and lack of exercise. And how you do this is by planning ahead.
For example, if you know you have a big family dinner coming up tomorrow night. Make sure you stick to wholesome and healthy meals for breakfast and lunch so that you don’t overindulge yourself at dinner. Don’t skip lunch because you know dinner will be a big meal, this is a recipe for an overeating disaster.
My exercising hack is to wake up early while everyone is still sleeping to get in a quick morning jog, stretch session, boot camp or other workout. This will free up your day for any unexpected plans and leave you feeling energized and stress-free for the rest of the day!
Exercising during the holidays is a productive way to stay healthy and burn off those extra calories from the Christmas cookies. Plus, you start the new year on a healthy and fit note!
2. Don’t forget to drink water
This might seem like an obvious one, but it is something many of us forget to do.
Drinking water is important for a number of reasons. For one, our brains tend to confuse thirst with hunger. So, before you dish up seconds, try drinking a big glass of water.
In fact, you should aim to drink at least 2 glasses of water before each meal. This will leave you feeling fuller.
With sugary drinks and cocktails flowing (check out the healthy recipes and cocktails in this newsletter), it’s also particularly important that you drink loads of water to compensate for the alcohol intake and to try and incorporate protein and fiber rich snacks such as nuts, meats and veggies to also keep you fuller for longer.
3. Know when to say no
I get that your aunt or grandma might be incredibly pushy when it comes to everyone having a second slice of her homemade pie. But you need to learn to say no.
Now, I am not saying you should restrict yourself or feel guilty over eating some dessert. Not at all. Have that slice of pie, eat it and enjoy every bite of it! But you don’t need that second slice.
4. Try to fit in quick exercises
If you can’t make it to boot camp, then you can try to incorporate HIIT (high-intensity interval training) or bodyweight exercises at home. There is a wide range of workout videos on YouTube that will help you get in a quick workout of 10 to 30 minutes. Remember, every little bit counts. Or check out the At Home workout below...
Warmup – 2-3 mins
Workout: repeat for 3-4 rounds
20 Bodyweight Squats
24 High knees
20 Jumping Squats
24 Jumping jacks
20 Push Ups
24 Criss-Cross Mt Climbers
20 Straight leg sit-ups
24Mt Climbers
10 Burpees :)
24 Jumping lunges
5. Keep burning calories as much as you can
One of the simplest holiday health hacks is to keep moving. Go for a walk with your family at the park, play fetch with your dog, go for a hike, take the stairs at the shopping mall or pop 10 squats the next time you are in the bathroom.
6. Research some healthier recipes for holiday classics
If you have to bring a meal for the festive feast, why not make it a healthy one? There are a ton of healthy takes on classic holiday meals that are just as delicious and much better for your health.
7. Relax
With all the shopping, socializing and parties, it can be hard to find some time to kick back and relax. You need to do your best to limit your stress. You can do this by saying ‘no’ to a few parties or just taking some time out for yourself. You deserve it.
8. Be kind to yourself
It’s been a long year and you have worked really hard to get where you are now. Take a step back and spend some time writing down everything you accomplished this year. It can be as simple as running a 5km or as big as a promotion. Reward yourself for a job well done.
This is also a great time to set your goals for the new year. Not sure where to start, let me know I can help!
Coach C