Are you looking for some balance around the holidays?
December 19, 2019
By Mairead Rodgers Russell, RD, CF L1 Trainer
I feel like the entire month of December is pretty busy for most people, but especially the chunk from around December 23rd to January 1st. Between Christmas parties, traveling for the holidays, and everything else, it can be hard to prioritize your own health and wellness.
A lot of the time over the holidays, one of two things happens:
1. You are super strict with your diet or healthy habits, to the point of feeling stressed about social events, and make sure you still get in all your normal workouts.
OR
2. YOLO!!! You eat whatever you want all month, starting from the first vaguely festive event, right up till the New Year.
In the first scenario, eventually your decision fatigue kicks in and you eat something you were avoiding, and end up feeling guilty. In the second scenario, you’ll get to the end of the month probably not feeling so good, and wondering how you can make up for it in the New Year.
How about a third option? This would be the more balanced approach most people are looking for. Here’s what this could look like for a lot of people:
- At special events and meals: you pick the foods you like, regardless of how healthy they are. You eat until you’re full and satisfied, not overly stuffed.
- You move your body in ways that feel good when it works for your schedule: this could be CrossFit, walking with your family, tobogganing and playing in the snow, or even a bit of yoga and stretching at home. The longer you’re not active, the harder it is to get back into it, and any little bit still counts. Sometimes though, some extra sleep and family time is also important.
- Feed yourself well and regularly: even if there’s a big meal coming in the evening, you still need to eat during the day. Maybe these are meals when you load up on veggies and protein more, but they are still regular meals to tide you over till feast time. If you know there will be some meals in the week that are not the most balanced, maybe we aim for a bit more nutrition at other meals to keep you feeling your best right through the holidays.
- You have treats you enjoy: food is more than fuel and calories. Food is also a big part of traditions and memories. Let yourself enjoy and savour those super special foods you only get once a year
If balance is still something you struggle with regularly, you’d like to have a better relationship with food, or you have nutrition goals for 2020, let’s chat! Click here to book your FREE 15-minute Bite-Sized Nutrition Chat, or email maireadrodgers@degreecrossfitseaforth.com with any questions!
Written By: Mairead, Registered Dietitian We all know drinking enough water and staying hydrated is important - and even more so in the summer! But with so much information out there, sometimes it's hard to know what you need to focus on! Check out these answers to the most common hydration questions! How much should I be drinking? For most healthy adults, aiming for about 30ml per kilogram of body weight per day will meet your needs. You can also take your weight in pounds, and drink half that number of ounces of water daily. The math will work out pretty similar! In warmer weather or for those who are sweating a lot, you may need more water than this. What counts as water? Generally plain water is considered best to meet your hydration needs, although technically all fluids (except alcohol) do count. Aim to meet your fluid goals mainly with plain water, unsweetened soda water, unsweetened coffee and tea, and try to limit sugar-sweetened beverages, such as pop and energy drinks. Does caffeine dehydrate me? Some people are concerned that their coffee is causing them to lose twice as much fluid as they're putting in! While caffeine is a diuretic, meaning you will pee more often, it does not dehydrate you. Aim to make most of your fluid intake non-caffeinated, and you will stay hydrated! Can I drink too much water? Yes! Despite what you may see on social media, drinking gallons and gallons of water can actually be hazardous and causes mineral imbalances in your body, causing you to feel sick or even need medical attention. You do need to drink enough but you don't want to overdo it. You're likely properly hydrated if your pee is a pale yellow colour. If it's consistently clear, you might be drinking too much. Do I need electrolytes to stay hydrated? Electrolytes are everywhere right now! These minerals do help your body maintain it's fluid balance, and are lost in sweat. If you are working out or active for long periods of time in the heat or know you're a "salty sweater" from seeing salt stains on dried workout clothes, you may want to consider using electrolytes. However, these products don't take the place of drinking enough total fluid in the first place to help you stay hydrated. Help! I can't remember to drink water! It can be hard to drink enough when you're busy! Try bringing a water bottle with you wherever you go to encourage you to drink throughout the day. Use a straw to help you take bigger sips. Set a goal to finish your water or drink a certain amount by certain times in the day. You could even set reminders in your phone or use an app that will help you remember to drink! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs or click HERE to book your FREE Bite-Sized Nutrition Chat!
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Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .