It’s a special time of year … with celebrations, traditions, and festivities galore….Which is awesome. BUT … there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays.

They can set you back in a BIG WAY from reaching your goals.

I put together a list of the 6 common ways we sabotage our progress over the holidays. When you are aware of these things, it’s so much easier to avoid them.

Top 6 Ways to Sabotage Your Progress Over the Holidays:

  1. Not eating all day before a party

    On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good…But it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry.

    A better bet: Eat healthy, slightly smaller meals before you head out … and then enjoy your favorites in moderation!

  2. Overdoing fancy seasonal coffeehouse drinks
    Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood sugar levels:– Peppermint Hot Chocolate: (12 oz /350 ml): 330 calories, 41 grams of sugar

     

    – ​​​​​​​Caramel Brulee Latte  (12 oz/350 ml): 310 calories, 36 grams of sugar

    – Eggnog Frappuccino (16 oz/475 ml): 410 calories, 60 grams of sugar

  3. Eating it just “because it’s there.” 
    Your once-a-year indulgence in your Nana’s famous gingerbread – so worth it!The store-bought cookies someone bought at the last minute to bring to the holiday party? Not so much. They’ll just leave you feeling tired and sorry you ate them.
  4. Drinking too muchThere are a lot of reasons to be intentional about your alcohol intake. It can interfere with your sleep and make you dehydrated … plus it also contains a lot of empty calories.

    But here’s something you might not realize: It can lower your inhibitions, which means you might be more likely to snack on foods you’d normally avoid!

  5.  Letting your exercise routine slideOne of the things we’ve learned over the past 2 years is that being fit is a huge part of being healthy – it can keep your immune system strong and in shape.

    Yes, this season can be hectic … but do your best to squeeze in at least a quick workout most days of the week. Not just for your results, but for your mind and overall health.

  6. Not getting enough sleepMaking time for sleep is SO WORTH IT. You’ll have more energy to tackle the holidays … plus it will even help keep your metabolism revved and appetite in check.

Remember, it’s all about MODERATION. Having a plan in place is SO IMPORTANT, not only during the holidays … but all year long.  It gets rid of the guesswork while keeping you moving forward.

This fad doesn’t work

This fad doesn’t work

Heads up, I’ve got some controversial news for you today – but hang with me!  “Moderation” is one of the biggest buzzwords in wellness right now.  But guess what? It doesn’t work …Because almost everyone does it wrong. The fact is, what looks like “moderation” to one person might be something completely different for someone else. For food, your definition of “moderate” can depend on what you grew up eating, your current eating habits, or even your mood.

read more
Are you a stress eater? Or meal skipper?

Are you a stress eater? Or meal skipper?

If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone. In a study, more than 75% of adults said that stress played a role in their eating during the past month. This included overeating, eating junk foods, or not eating. Many of them said it happened weekly. They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable.

read more
Your 4 Pillars

Your 4 Pillars

Last week I posted about jumping off the health/fitness/weight loss/etc. rollercoaster and finding a plan that works for YOU and your life! Doesn’t it just feel good when you get into a groove that you can actually stick with? (If you haven’t yet, hang with me, I’ve got a helpful tip for you below.) It’s a little mindset/organizing hack … And it’s something to think about when you get sidetracked, overwhelmed, or aren’t sure what to do next.

read more
When you’re tired of feeling tired

When you’re tired of feeling tired

Have you ever been here before? Something sparked you to set a new fitness goal that you were REALLY excited about. Maybe you stepped on the scale after the holidays, had a big event coming up (reunion, wedding, vacation, etc.), were unhappy with the results from your latest doctor’s visit, watched an inspiring movie, were wowed by someone else’s transformation, or even had some kind of wake-up call…

read more

Rob is the owner and founder of Fitness Lifestyle Personal Training.

He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.