Blast Off: ‘Tis the season to be healthy

This time of year is notorious for over-indulging, which can lead to unwanted weight gain and reduced energy.

This time of year is notorious for over-indulging, which can lead to unwanted weight gain and reduced energy. It’s easy to lose control of good eating habits over the holidays since everywhere you turn there are goodies and treats galore. But staying on track is possible, and with a few tricks up your sleeve, you’ll be able to avoid weight gain and maintain that temple of a body you’ve been working towards all year!

1. Commit to making time for your workouts. You may have to adjust what time your workouts take place (such as switching them to the mornings, for instance), but the holidays don’t mean a holiday from exercise!

2. Moderation is key. Denying yourself of sweets will only make you want them more. Instead, set a daily sweets limit and stick to it.

3. Eat before you go to a festive gathering. If you show up to the party hungry, you’ll likely end up spending more time at the food table rather than socializing with your family and friends.

4. If the party is a potluck, make a healthy dish to share. By doing so, you know that at least one of the items is a healthy choice. Use a small plate, focus on veggies, and never go back for seconds.

5. Ensure you are eating a healthy, protein-rich breakfast. Protein helps give you the feeling of satiety that will last you much longer than a sugar-laden muffin. A veggie omelet or protein smoothie are both quick and easy ways of starting your day off on the right foot!

6. Avoid displaying holiday goodies. If something sweet and tempting is staring you in the face, the laws of nature say that you will eat it regardless of whether or not you’re hungry! Give yourself a fighting chance by keeping sweet treats in one spot and not in plain view. The same is true for the office. Rather than having a dish of bonbons at your desk, keep them in the lunch room. Refer back to Tip #2 when this gets tough.

7. Alcohol counts. If you find yourself saying ‘It’s the holidays, let’s have another!’, remember that all forms of alcohol are empty calories that get stored as fat more easily than calories from other sources. Keep your drinks to a minimum and especially limit your intake of festive rum-nogs!

8. If you fall off the healthy wagon, climb back on! You may have a day or two of over-indulging, but don’t let that be an excuse to throw away all of your efforts. Dust yourself off, put on your runners and head to the gym. You’ll be happy you did.

The holidays are a time to get together with friends and family and enjoy each other’s company.  While high fat and sugary foods are definitely a part of this time of year, don’t let them take centre stage. By following the tips listed above, you’ll be well on your way to avoiding weight gain. Happy Holidays!

Hayley (250-688-0024)  and Kate (250-688-0221) are certified personal trainers with Fitness 4 Life. Visit their website at

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