NUDGE TOP 10 NUTRITION & HEALTH ACTION TIPS FOR THE HOLIDAYS

NUDGE TOP 10  MAINTAINENCE TIPS FOR THE HOLIDAYS

The holidays are especially known for overindulgence. Getting together with family and friends with tasty food and drink to celebrate the festive times can be difficult for some to stick to their health program.

Although it may seem nearly impossible to enjoy the holiday season without putting on a few extra pounds, I can assure you that my TOP 10 Nutrition and Health Action Tips below will keep your on the right side of the fence. The tips will help you to reduce the damage to your health and help you maintain your figure...and perhaps even improve it!

1. Eat Some Fat. Yes...fat.  At meal times, have some fatty meat before you have your first alcoholic beverage. This will help you satiate your appetite. Healthy fatty foods help you by maintaining your blood sugar levels. Also, alcohol is known to increase your appetite. (There is a reason why restaurants take you drink order before you order your meal.) You will also drink less!
2. Reduce the Carb's. If you see your aunt Edna's famous rich chocolate truffles and you just know they will be hitting your dessert plate...I suggest passing completely or greatly reduce the amount of the higher carbohydrate foods in your main meal like potatoes, carrots, sweet potatoes and stuffing. You may replace these less carbohydrate rich foods with more fibre rich foods like leafy salads, green beans, bean salads, brussell sprouts and the ever present "Christmas nuts" (yes, the one's you have to crack!)
3. Take a Nap. If you find that you are having some late nights, take a nap during the day for only 15 minutes. Taking short naps have been proven to have a tremendous positive effect on your stress levels and your overall health.
4. Set a Start Date. If you intend to indulge over the festive season, set a date in your diary for when you will get back on track. Then stick to it. If there's lots of suspect foods still left, decide who you're going to give it to (perhaps a charity)!
5. Earn your Treats.  Stay active and earn your treats this year! With the great mild weather we are having, snowy winter weather is no excuse to not do something physical outside. If you know you are going to have some potential weaker moments and indulge in carbohydrate drinks, alcohol or desserts make sure you plan to be active FIRST! This way your body will be able to handle the extra calories and you will have increased your metabolism. I have provided you with some examples below: (they are to be done after a 5 min warm-up) - Interval training - 3 - 5 x 30 sec sprints (up a hill for that extra piece of cheese cake) with 1-2 minute rest in between sprints and 5 min cool down. - 3 - 5 sets of a weight bearing circuit like - 20 x slow wall squats, 15 x step out lunges on each leg, 1 minute plank holds (mountain climbers if you need more of a challenge) with 30 sec rest after completing the circuit then repeat.
6. It's not all or nothing. If you can only do 10 minutes of exercise, that is still better than nothing. Don't stop all exercise just because you can't do 30-60 minutes that day. Try intermittent fasting, this means that you obstain from eating anyyting for about 12 - 14 hours like not eating breakfast the morning after a big dinner meal the night before or not eating past 5-6 pm and have you next meal around 11am the next day.  Enhance this by eating your late morning meal following a strength training or interval workout. 
7. Plan. Take some time to plan and think through where you will most likely be indulging over the holidays. You do not have to indulge every time you can. You can still maintain the 90-10% rule (i.e., 90% of the time you are consciously eating healthy and 10% your can reward yourself). There are many times during the year to have treats, indulge and reward yourself. If you do not plan to eat and maintain your health, you will never have the health (and figure) you desire.
8. Avoid Your Sugar Cravings. Eat fat with your carbohydrates, that means all carbohydrates--fruits, vegetables, grains, de-fattened or low fat milk products (try to avoid low or reduced fat milk products anyways). Eat your carbohydrates with animal proteins, added fats like butter and cream, cheese, nuts, avocado, and coconut oil. Add a daily probiotic to your diet before you drink alcohol as well. You can also remove the sweets from your house and re-gift the chocolates you were given. Lastly, no diet drinks! They will only keep you craving more sugars.
9. Reduce your stress. Stress over the holidays is common for many reasons. Try quite walks during each day or do some morning yoga or stretches first thing. Play soft relaxing music in the home. Try meditation for 15 min before you get out of bed and 15 min sitting on the edge of your bed just before you go to sleep. The effects of calming activities stimulate the production of the good feeling hormones like melatonin and serotonin will provide you the extra control reducing the anxiety caused by stressful situations or thoughts and help you maintain your health goals.
10. Drink Water. Sound familiar?!? The intake of water has many proven benefits. The ones I like for this time of year are increasing your energy. Higher energy will keep you from going to the quick "pick  me ups" like caffeine, and sugar. Water will keep you satiated in between meals. It is the great detoxifier (especially when you have consumed many diuretics and chemicals such as those found in alcohol, coffee and soft drinks). I am sure you are well aware that dehydration is a big part of hangover symptoms. Water will not only help you feel better, but it is cornerstone to getting rid of these chemicals, additives and preservatives you have consumed over this season. So try and drink 2.5 - 3 litres of distilled water each day.  If you can, I would always try and schedule workouts around those holiday parties or meals. I often hit up a big workout before sitting down for a holiday feast. While still following the rules above, I am able to indulge in those little treats with much less guilt. The best part is that it all goes towards refueling depleted glycogen levels.

So keep these tips in mind this coming holiday season. If you are sure to apply them to your nutritional approach you shouldn’t be facing the average 5-10 weight gain that most people deal with come the New Year.

If you are looking for some motivation or some company for your workouts come by the NUDGE gym.
We are providing Boot Camp Workouts over the next week. If it has been a while since your last workout with us we ask that you please call and book in advance to secure your spot.

The holiday Boot Camp times are as follows:

Mon, Dec 23 - 6,7,9am and 5:30pm
Mon, Dec 30 - Morning Sessions Only - 6, 7, & 9am
Fri, Jan 03, 2014 - Morning Sessions Only - 6, 7, & 9am
Back to Regular Schedule on Monday, Jan 06, 2014 - 6, 7, 9am and 5:30pm

Have a wonderful holiday!

Preparation for Your First Boot Camp

Preparation for Your First Boot Camp



Coming to your first Boot Camp is Simple.

First, have a look at the list below of things to bring.

Secondly, we ask that you arrive 10 minutes before your class. This way you can fill out some basic forms, get acquainted with the gym or outdoor location and your fellow boot campers.

What to Bring:

• Water bottle. We have water if you do not bring one. You should consume a bottle (500-750 per workout and one after before you eat your next meal. 
• (IF session is held OUTSIDE)Your own stretch mat. Yoga roll-up style mat is ideal.
• Towel for your car when you drive home.
• Pre-nutrition (Pre-workout) is not necessary for morning workouts of 1 - 1.5 hrs long, unless for some unfortunate reason you missed your dinner the night before. In this case, you will need to consume some dense carbohydrate, like a banana or cup of plain yogurt (3.5% fat) or “power bar equivalent. (This is not ideal, although it will be your best alternative)
• Recovery nutrition (post-workout). DO NOT FAST OR MISS MEALS! Reduction calorie diets DO NOT WORK.  You can bring your own protein powder “smoothie” to be consumed right after your workout. It is best for your recovery that you consume some protein and carbohydrate 10-15 minutes after your workouts. Try to include, a banana, protein powder, other fruit of choice, omega 3 supplement taken as a pill form is fine) or Flax seeds, 100% fruit juice or water, and yogurt. (you can discuss this further with me in person if you are unsure.
• Cross training shoe or running shoes. We are also strong advocates for barefoot training and five Finger shoes are also allowed.
• Light weight, breathable, clothes for working out in.
• Hat for sweat absorption or a towel.

After your workout:

• Have a full breakfast including protein, whole carbohydrates
• Read the previous blog on Nutrition and stress

2013 Healthy Life Tip#1 - Don't have a "No Plan" Plan, Have a Plan

Getting fit or losing weight doesn't miraculously happen just because you have good intentions. You must always have a plan when it comes to getting fitter and eating healthier.

A proper workout plan has a 3, 6, 9 or 12 month goal attached to it.  If you're spending hours each week working-out without a goal, you will soon find that your initial motivation will go right down the drain (along with your plan to fit into those smaller jeans at the back of your closet). It is a well known fact that your "Go Get um!" attitude for this New Year Resolution will vanish in a few weeks.

Making a personal fitness plan with a solid date attached to it ensures your success.  Include in the plan the number of days per week, the time of workout each day, and what you plan on doing for each workout (e.g., boot camp, interval training, lifting weights).

This fitness plan is nothing without a nutrition plan. Don't let last year's nutrition "No Plan" Plan be this this year's frustration.  Having a "No Plan" will leave you hungry without nutritious food to eat. Without stocking your fridge and cupboard with healthy food, you will  grab the first unhealthy snack you find!

Starting today, set aside 30 minutes to write down a plan for every meal and snack for the next week. Hit the grocery store to grab all the ingredients you'll need to carry out your weekly meal plan. 

Now, go and make a plan so that this year will be your most successful, healthiest, and fittest ever!