Weight gain is a common concern among many during the Holiday Season! But, if you are anything like me, this is one of the most common seasons we want to indulge, see friends and have some of our favorite treats. Here are 7 tips to help you avoid weight gain during the holiday season:
1. Be active with family and friends- We all love doing it during the holidays. Sitting on the couch, with a glass of wine and that cozy fire. And nothing beats it! However, commit to being active at least 4-5 days per week during the holiday season. Come and take class or even just commit to a nice walk around the block to look at Holiday lights!
2. Snack wisely- This may be more difficult at a party/get together. However, at home it is much easier to control. Keep treats out of sight! If you are hungry and really do want a snack, opt for whole food. Think fruits, vegetables, nuts and seeds.
3. Practice mindful eating-We all tend to rush during the Holiday Season, which leads to multitasking during eating. Eating while distracted causes overeating as we aren’t listening to our bodies signals. To prevent this, eat mindfully and minimize distractions. Chew slowly, thoroughly, and remember to breathe!
4. Get plenty of sleep-Sleep deprivation can also cause weight gain. Restricting sleep heightens cortisol levels, which may increase hunger. Another down fall of no sleep, if that the metabolism may decrease. Although easier said than done, try for at least 6.5 hours a night if possible during the holiday season.
5. Keep meals balanced with protein-Holiday meals are usually rich in carbs, but low in proteins. It is very important to include some protein with each meal. Protein increases metabolism and levels of appetite-reducing hormones. Try for approximately 25-30 g of protein in each meal.
6. Focus on Fiber- Fiber also helps keeps us full. Many holiday snacks are extremely low in fiber. Opt for vegetables, legumes, fruits, whole grains and nuts.
7. Bring a healthy dish to share at the party-It is very easy to overindulge at that holiday party! However, we do have control over what WE bring! Bring one healthy dish to share and have the security of going back to that dish.
Staying on top of weight goals doesn’t have to feel daunting during the Holiday Season! These tips and tricks can keep you feeling fit, healthy and confident during this wonderful time of year! Happy Holidays!
Foam rolling is everywhere these days! I am giving another event this month, and I believe it is very important to address the most common mistakes people make when using the Foam Roller. Foam rolling is a self-myofascial release that helps to get rid of adhesions in the muscles, connective tissue, and fascia. It also increases blood flow to all muscles which creates better mobility, helps with recovery, and improves performance.
If this all sounds great to you, you are not alone! Foam rolling is a wonderful way to increase mobility and decrease pain….but only if used the correct way. If it is not, you pose the risk of irritating and injuring your body further. Here are the 4 most common foam rolling mistakes people make:
1. Rolling directly where you feel pain. Typically, when we feel pain our first inclination is to massage that spot directly. This could be a big mistake! Most of the time, pain is a result from tension imbalances in other areas of the body. For example, the IT band is a common area people tend to roll. While it may feel good, you will NOT relax and/or release the IT band. The IT band is not pliable as it is a strong piece of connective tissue. Instead, when you find a sensitive spot, ease away from that area by a few inches. The idea is to work on a more localized region around the sore areas before using large motions with the roller. When trying to “release the IT band”, work on primary muscles that attach to the IT band, such as the gluteus Maximus and tensor fascia latae (runs along outer thigh).
2. Rolling too fast. Rolling too quickly will not eliminate any adhesions. In order for the muscles to relax, you must give your brain enough time to tell them to do this. Go slower so the superficial layers have time to adapt and manage compression.
3. Spending too much time on the knots. You do NOT need to spend 5-10 minutes on the same area. It’s also equally important you do not place all your body weight on the one area either. If you place too much pressure on one section, you may hit a nerve or damage the tissue. In order to avoid bruising, spend about 1 minute on the tender spots and move on.
4. Rolling lower back with foam roller: It is one thing to lay on top of foam roller to help posture. However, rolling the lower back is a big no-no. Your spinal muscles will try to protect the area you are rolling and therefore contract! This is something you want to avoid.
I am so excited to be giving another foam-rolling class on Tuesday Nov 16th after 9:25 am EST Butt and Gut. We will finish about 8-10 minutes early and roll! If you do not have a roller click on the one below (ad) to order! FYI: I use the 18 in. option!
DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!
DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!
Regularly using a foam roller offers many of the same benefits as a sports massage, which include reduced inflammation/scar tissue/joint stress, increased circulation, and improved flexibility. Rolling will also help with post workout recovery. Here are the top 5 benefits of the foam roller:
1. Prevents Injury and Helps You Recover Fast: Learning how to do a self-myofascial release, could help you train harder and reduce injury.
2. Breaks Up Scar Tissue: Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body.
3. Improves Mobility and Flexibility: Increasing both of these are MUSTS to train harder!
4. Removes Lactic Acid to Aid Recovery: Always sore? Lactic acid builds up in your system after a workout. Foam rolling will help to decrease it.
5. Saves You Money: The Foam Roller is LESS than the cost of one sports massage.
Need to Learn techniques?? Come to Class on Thursday October 28th 8:30 am EST. We will be going over foam rolling for the last 8 minutes of class! Can’t make it? Catch it on a Recording! Need the LINK ? Click on Image Below (ad). It is Totally YOUR choice on size to buy. I feel the 18 in. is large enough for me, but the smaller option is great to make it portable!
What are my absolute must haves?
DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!
Some of you may have come to this blog post in hopes of figuring out what equipment you should invest in off the bat! It’s imperative you have a mat to protect your knees and back. My favorite one can be found by clicking here:
Mat Link: https://stakt.therave.co/XZYMNDAIMTVYRUOF
If you are taking Dancer’s Body Barre or LE.T.S. Werq! TM, you can get away with using cans/water bottles. I suggest you begin to order 2-3 lb. weights for these classes as you become more comfortable. Here’s my favorite brand:
Light weights link: https://amzn.to/39gP4rU (ad)
If you are taking Hardcore & More, Butt & Gut, and/or Band Camp, you will need 5-15lb weights depending on your level. They can be found here:
Heavy to medium weights link: https://amzn.to/3kjrv83 (ad)
What are some additional equipment pieces I should invest in?
Some props I highly suggest in investing in are a Pilates Ball, Versa Loops, Gliding Discs (these 3 are used in many of the classes), and a tubed band with handles (used in Band Camp). These props are extremely versatile and If you do not have the funds to invest in these pieces just yet, you can certainly use a firm pillow for the Pilates Ball, Paper/Plastic Plates for the Gliding Discs, and some of Band Camp can be used with a long towel. All these are linked below:
Pilates Ball link: https://amzn.to/3lBYP9W (ad)
Versa Loop Link: https://amzn.to/3tRD89G (ad)
Gliding Discs Link: https://amzn.to/3nIAD8h (ad)
Tubed Band with Handles: https://amzn.to/3lzre0c (ad)
As always never hesitate to contact me if uncertain about any equipment purchases or questions you may have. Thanks for reading and enjoy your workout!