Hi Friend!
I'm doing a lot of planning these days with the holidays, end of the year, beginning of the year activities coming up and I'm thinking about how to prioritize my self-care, beat the creep, participate fully in all the fun of the season and finish the year strong. I imagine you're going through similar things.
Pro-Active vs. Re-active Thankfully, we've all been through the 4th quarter, holiday stretch before, so we know what to expect and how things go.
How can you participate in all of the fun of the end of the year and balance out the costs of participating?
Here are random thoughts in no particular order. - Schedule in advance and do workouts
- Do Sean C's December 30 for 30 challenge, in which he aims for 30 workouts in 30 days.
- Do a Thanksgiving workout or Turkey Trot.
- Do challenge workouts.
- Take a class.
- Go for a run.
- Do your workout card.
- Hit your cardio goal.
- Go for a hike with family and friends.
- Go for a walk with family and friends.
- Throw the football around.
- Play some basketball.
- Play some soccer.
- Keep prioritizing sleep.
- Track your sleep hours.
- If you're in sleep debt, make it up. Rest a whole day or a whole weekend. Take a day off.
Nutrition Wise - pound that water when you first wake up
- don't leave the house / finish breakfast until you've drank 1/3 of your daily goal
- greens for grains
- for every serving of refined carbohydrate, eat 1 fist of greens
- for every serving of alcohol, drink 1 glass of water
- fill your plate with proteins & veggies first, then add the fun stuff
- forgive yourself if you participate more than you'd like
- move forward and get back on track the next day
- don't expect to hit your goals if you don't follow your plan, so reset expectations or do better
- choose 90/10 or 85/15 or 80/20 foods that make you feel good and foods that are more fun. stick to it.
- say no! say I don't do this or that.
- choose when you'll participate and when you won't in advance.
- when you get cravings, acknowledge them and schedule them. "Ok, not now, but on this date at this meal".
The holidays and holiday parties are coming. We've already, sadly declined a handful because of conflicts and we'll hopefully get to say yes to more that don't conflict. Beat the creep. Finish the year stronger than you started. Keep training and eating foods that are good for you, keep prioritizing sleep and saying no when appropriate and your chances of weighing less than you did at the end of the year than the beginning will be better. Your chances of having a stronger immune system and not being sick will also increase.
Be proactive, not reactive.
Planning ahead,
Coach Mike
p.s. Guest Week for P13 begins, Monday, Nov 27. If you know someone who'd like to try us out and see if we're a good fit, please reply and let me know.
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