Halloween’s done and it’s officially holiday season whether you like it or not. There is even a slight nip in the air
here in LA! And, that pretty much makes it official. This is a season filled with family, friends, parties, overreating,
and a little more booze to boot. Since you are reading this right now, I’m going to be a little presumptuous in that
you are definitely interested in getting more fit and probably losing a few lbs. Contrary to popular belief, the next
two months are the MOST important time of the year when it comes to your fitness goals hands down. You are
either going to do some serious damage, or continue getting healthier, there is no such thing as maintenance so
let’s just discard that ridiculous notion right here and now. Anyway, let’s get to it. This is your holiday survival
This is your holiday survival guide!
I. Flexible Mealplan
In the holiday spirit of keeping it real, it is highly unlikely that you will stick to a “mealplan” this holiday season. It’s just not
gonna happen. Now is the time to implement flexible mealplanning. This simply means pairing your foods in a smart way. Let me
give you some examples below.
Proteins Fats Vegetables/Carbs
Boiled egg whites Chia Seeds 1 Head fresh butter lettuce
Scrambled eggs Pumpkin Seeds Yellow Squash
Lean chicken breast Roasted unsalted almonds Kale
1/2 lb. ground turkey meat Pistachios Mushrooms
1/2 lb. ground grass-fed beef Raw Walnuts Spinach
4-8 oz. precooked protein of choice Almond Butter Tomatoes
4-8 oz. of precooked chicken breast Unsalted cashews Carrots
Nitrate-free bacon Coconut Oil Quinoa
Turkey Bacon All Natural peanut butter Red bell peppers
Strawberries, Blackberries, Blueberries
You can definitely plug in your own favorite veggies, fruits, and proteins. Let’s not get too hung up on what’s a good fruit and
what’s an outrageously fructose infused fruit. It’s time to live a little.
DECENT: Pair 1 protein with 1 carb
BETTER: Pair 1 protein and 1 fat
BEST: Pair 1 protein, 1 fat, and 1 carb for a complete meal
Holiday Survival Guide Rules
#1 Be willing to say NO when you really want to
To defeat peer pressure, you just have to be ready and willing to say no. You have to be in the moment and fully aware of how you
are really feeling. When you feel you can indulge guilt free, go for it! When you know you will regret it, just say NO. It really is that
#2 Before your parties and get togethers, perform a 10 minute “Afterburn” workout.
This is meant to be super simple. All your doing here is depleting your glycogen stores some so that the carbs have a place to go
other than your waistline! This does wonders and if you can pull this one off, you’re a lot less likely to stuff yourself silly because
of the hard work you just cranked out anyway.
Here’s a crazy simple yet effective one that doesn’t take any planning or equipment.
100 Jumping Jacks
100 Mountain climbers
100 High knees
30-45 second Plank
#3 Let your friends and family know you are on a mission to get in better shape and don’t let them sabotage you.
You don’t have to be a buzzkill or cheesy about this, but subtly letting people know that you’re not just going to hammer down on
2,500 calories of sweet treats AND drink uncle Mike’s special egg nog will go a long way. The thing is, when I am with my family,
they know not to push me too hard because I’m just going to “be boring” a.k.a. healthy. The difference between these two
mentalities is that I ultimately pursue achievement and purpose over short term gratification. Notice I said ultimately. That
doesn’t mean I don’t enjoy certain treats and drink, but I do it on my terms. That is not being selfish, it’s actually unselfish
because you are setting a good example for the people around you. It’s all about your perspective.
#4 Whenever possible, choose alcohol OR sweet treats.
If you go for both, just be conscious of moderating the amounts you put down. This can go a long way because when you are
drinking, your body can only use acetic acid first for energy, then glucose, which means the glucose that is floating around in your
bloodstream is very easily stored as fat. This is one of the major ways I have seen people put on 8-12 lbs. during the holidays. It’s
not necessarily about the merits of things on their own, it’s about the combinations.
#5 Take Gluccomannan before parties/get togethers.
I recommend fiber supplements for just about every client that is attempting to lose fat. They can come in really handy during the
holidays. About 30 minutes before your festivities, go ahead and take the recommended dosage on the container (can be found at
any supplement store or Whole Foods). It literally expands in your stomach helping you achieve a “full feeling”. This will prevent
you from going h.a.m. on the ham and everything else.
#6 Perform a 24 hour intermittent fast periodically during the holidays.
First let me say that you should do your own research on this topic. One resource I have found useful comes from Dr.
Mercola: http://www.mercola.com/infographics/intermittent-fasting.htm. I don’t necessarily agree with everything he says about
the topic, but the 24 hour version is pretty awesome.
This is your holiday survival guide. If you read this and take no action, you might as well have saved your 10 minutes and done
something else. So do yourself a beautiful favor and put all of this stuff into action. It is all proven to work.
Overthinking is the root of all evil.
Just look at all the people we have helped at Fuel Rx Fitness become the best version of themselves. What separates the successful
transformation attempts from the others is that the successful ones had complete buy-in to the system. It’s the key to success in
anything. Personally, I need reminders about this all the time. So I read my mission statement every single morning without fail.
It keeps me fresh and on point. One of my favorite parts is “To be the healthiest, best version of myself so that I set a great
example for others”. I know, this is fancy, right? It may sound cheesy, but I have repeated it so many times that it just becomes
my natural inclination in everything I do.
Your Fat Loss Coach,
Owner, Fuel Rx Fitness
13238 Riverside Dr Sherman Oaks, Ca 91423