A Fit Nurse: holiday fitness

Showing posts with label holiday fitness. Show all posts

Posted by Alyssa Schomaker / Saturday, November 19, 2016 / No comments / A fit nurse , Accountability , Holiday fit tips , holiday fitness , Holiday fitness tips , Holiday survival guide , Stay on track holidays , Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

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<span style="box-sizing: border-box; color: black;">They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of temptations, overeating and indulgences? It’s up to you! Studies show that the weight you gain during the holidays is usually never lost and is mostly made up of fat.  Your body fat percentage will go up and that can be difficult to change.</span></div>
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<span style="box-sizing: border-box; color: black;">Here are some tips to help you survive, thrive and keep your body fat percentage down during the holidays.</span></div>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Stay focused on eating a healthy diet.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s1600/SurvivalGuide-1113-001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s320/SurvivalGuide-1113-001.jpg" title="" width="264" /></a>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">During the week, continue to eat a diet full of colorful vegetables, dark leafy greens, lean protein, some fruits and healthy fats.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t starve yourself so you can then over eat later. Fill up on healthy, low calorie foods before the holiday celebrations. </span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you are at a holiday party, make good choices but don’t deprive yourself. If you are following a healthy diet most of the time, a treat should not derail your commitment to keeping your body fat percentage down.  </span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you do overindulge, be sure get back on track the next day. Limit your calories the next day and get most of them from a variety of vegetables.  Also, drink plenty of water to flush out the toxins.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you are the host, send the leftover food and desserts home with your guests so it is out of your fridge!</span></li>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t miss an opportunity to burn those extra calories. Find creative ways to get your body moving.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;">
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you go to the mall holiday shopping, don’t hunt for a close parking spot. Be thankful for the lack of parking, pick a spot far from the doors and get in a brisk walk.  Parking further away can cut down on your frustration and the time you spend circling the lot or following someone to their car to take their spot (only to find out they were just dropping off their purchases and going back for more!).  The farther parking spot can also makes for an easy get away!</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">At work, take the stairs instead of the elevator. Even try a quick walk on your lunch break or use the restroom that is further away or on another floor.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Make a plan to workout at least 30 minutes a day 4-5x/ week! It will help you with Holiday stress and to get your blood flowing for all of the extra energy you are going to need.</span></li>
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<ul style="background-color: white; box-sizing: border-box; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;">
<li style="box-sizing: border-box; color: #222222; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Remember to find some time to relax and recover. Stress will cause you to release the fat storing hormone, cortisol. You will want to keep this down to a minimum.</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhRYJOA04e1pAC484yw6WdaNxlnHzmlfLwqj-ueZ6UsLAIl0uwFP2xDksouRMei9ogeXn8ph_pldJXECoKCPDFuhNTEUA3KA1ggrX1mK72_6vOS2ZCsODDpBxQ1jO0R4F1ZSKdFzb96DK/s1600/Relax.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhRYJOA04e1pAC484yw6WdaNxlnHzmlfLwqj-ueZ6UsLAIl0uwFP2xDksouRMei9ogeXn8ph_pldJXECoKCPDFuhNTEUA3KA1ggrX1mK72_6vOS2ZCsODDpBxQ1jO0R4F1ZSKdFzb96DK/s400/Relax.jpg" title="" width="400" /></a></div>
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<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Just 10 minutes of quiet time will help to recharge your batteries. Turn off the music, TV, phone and computer.  Close your eyes and listen to your breath.  You can do this either sitting in a chair or lying down.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a nice hot bath with Epson salts or be mindful when taking your shower. Be thankful for your strong healthy body.</span></li>
<li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a deep breath while stuck in holiday traffic or in the long lines in the mall. Plan ahead and shop early or at an off-peak time.  Or better yet, stay in your jammies with a cup of coffee and order online.</span></li>
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<span style="box-sizing: border-box; color: black;">I hope that this helps you! The holidays can be a challenging time of year.  There is no reason to make them more difficult by adding unwanted body fat.  It’s a holi-DAY not a holi-WEEK, so can treat yourself on the holiday but you also have to be mindful the days leading up to and after the holiday.  Start the New Year off right by making a commitment now to be in the best shape ever in 2017!</span></div>
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<span style="box-sizing: border-box; color: black;"><span style="color: #4b4f56; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I know that there are so many tempations such as holiday parties, traveling, cocktail hours and more to get you off track. But, for the past 4 years I have been teaching other women how to live a balanced life. I call </span><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">it the 80-20 rule. It's not about depriving yourself of the things that you love but it is about having balance between what you really want and what is not worth it! I will be sharing all of my tips to staying on track and working with a small group of committed women from the USA or CANADA.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s1600/pop-fizz-clink-gold-foil-print-black-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s320/pop-fizz-clink-gold-foil-print-black-1.jpg" title="" width="320" /></a></div>
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<span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />If you are looking for a way to stay accountable to your health and fitness goals. If you are looking for short workouts, meal plans, healthy swaps to your favorite holiday foods and someone to keep your butt in gear when you would rather not do it. Then I am here!<br /><br />I am going to be kicking off the holiday survival guide group on the 28th of November.<br /><br />In this group I am going to match you up with a fitness program that meets your needs, you will replace 1 meal a day with Shakeology and for the duration of the group I am going to help you stay on track, reach your goals, have more energy and a positive mindset to handle all the obstacles life throws at you!</span></span><br />
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<span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />Are you in???<br /><br />Let me help you make it your healthiest holiday yet!<br /><br />***You cannot currently be working with another coach.<br />You must be my customer or coach to participate.<br /><br />If you would like to join please complete the application by clicking on the picture below or email Afitnurse@gmail.com for an application.</span></span></div>
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A fit nurse, Accountability, Holiday fit tips, holiday fitness, Holiday fitness tips, Holiday survival guide, Stay on track holidays, Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

They’re here!! Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks. Does this mean five weeks of...

Posted by Alyssa Schomaker / Thursday, December 18, 2014 / No comments / 30 minute workouts , abs , Christmas , diet , exercise , fitness , health , holiday fitness , holiday workouts , holidays , nutrition , workout

Tips For Healthy Holiday Fitness

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman doing bicycle crunches as part of a holiday fitness routine. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" title="Tips For Healthy Holiday Fitness" /></a></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Okay, so healthy holiday fitness is not always a top priority during the winter season. But it should be! Taking a break from fitness means a long road to recovery from extra Christmas cookies, holiday drinks and large, enticing meals. Decide on holiday fitness NOW so you don’t have to worry about catching up in the future.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These are the tips I follow to stay committed to holiday fitness, even during the hustle and bustle of the season:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a plan. Holiday fitness absolutely needs to be planned out so you know exactly what you are doing and when; this will save time and eliminate the excuse of not knowing what to do. Be sure to take family time and events into consideration; maybe the holiday workouts require you to get up a little earlier or stay up a little later, it’s totally worth it!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get a partner. Find a friend to join you in your holiday fitness journey so you have someone to stay accountable to. Since holiday schedules can get very busy, you don’t have to workout at the same time as that person, but make sure you both have a plan and can talk about it together. Try getting together for one workout per week and then doing the rest on your own. Be sure to regularly debrief each other on how it’s going. Two is better than one!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout at home. If you have time to workout at a gym, great! If not, have an arsenal of home workouts that don’t require equipment; it’s surprising how much of a workout you can get by simply using your own bodyweight. I call this one “Santa’s Christmas Cookie Cure”: 10 burpees, 30 second plank, 10 squats, 50 jumping jacks, 30 second wall sit, 30 russian twists. It’s great for a quick workout or you can run through it 2-3 times during your favorite holiday movie.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Every little bit counts. When it comes to holiday fitness, every small effort you can put in counts. If you end up missing a workout, don’t let it stress you out! Instead, commit to doing 30 pushups and situps before and after a good nights sleep.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Keep evaluating. Figure out your goals and stick to them. If your goal is to maintain your weight, keep weighing yourself. If your goal is to get stronger, keep track of what you can do. Seeing the results of what you are accomplishing is the best motivation!</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Keep your holiday fitness goals a priority this season by following these tips. Remember, what you decide now will determine the future, so determine your health and fitness goals now so they are still achievable during the holiday season. </span></span></div>
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30 minute workouts, abs, Christmas, diet, exercise, fitness, health, holiday fitness, holiday workouts, holidays, nutrition, workout

Tips For Healthy Holiday Fitness

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Posted by Alyssa Schomaker / Saturday, November 19, 2016 / No comments / A fit nurse , Accountability , Holiday fit tips , holiday fitness , Holiday fitness tips , Holiday survival guide , Stay on track holidays , Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

Posted by Alyssa Schomaker / Thursday, December 18, 2014 / No comments / 30 minute workouts , abs , Christmas , diet , exercise , fitness , health , holiday fitness , holiday workouts , holidays , nutrition , workout

Tips For Healthy Holiday Fitness

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