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Fit for Life: ‘‘Tis The Season”

Saturday, November 24, 2018


Hey folks 

The season of drinking, eating, and being merry is in full swing. 

Heck, I have 3 parties this week alone!! 

And I am sure your lives are becoming just as hectic. 

It's unavoidable. 

We are all surrounded by food and festivities and it's impossible not to become part of it. 

And it's all good, because we SHOULD be part of it. 

This time of year, brings joy and happiness to most of us and I am not about to be a buzz kill and advise you to miss it. 

But I am also not going condone reckless eating, drinking and missing your workouts. 

Yes, I understand the cheating more than usual is necessary, but it isn’t necessary to let things get out of hand. 

Sure, have a cookie or two at a dinner party but don’t spend your day dipping into candy and cookie tins all day at work. 

There is no reason for that, and you are just using the holidays as an excuse to fall off your plan. 

Be stronger than that!!

You are either going to feel guilty you did it, or you will go into a tailspin and totally sabotage all the hard work you put in all year long.

I don’t want to see that happen. I want you to enjoy the holidays but the last thing I want to see Is regressions to your routines.

So let me give you some advice as how to minimize the damage. 

Drink double fisted!! 

Yes, that's correct, always have two drinks with you. 

The beverage of your choice and a bottle of water. 

Ideally, no alcohol is the best option, but we are being realistic here. When you have a cocktail, always follow it with a bottle of water. This will keep you hydrated, and partially fill you up, so you will eat less. You will also feel much better in the morning.

Dont arrive hungry. 

Always eat something healthy before you enter a party. 
If you do this you will be less likely to binge, and if the choices are really poor, you won’t eat anything you will truly regret. 
Arrive hungry, and inhibition falls to an all time low, and you will eat whatever is in front of you.

Green and Protein first

Always opt for the skewers of chicken and beef when the hors devours are being passed. 
If tenderloin bruschetta is available, grab a few of those and ditch the bread. 
I am not a fan of pork, but scallops wrapped in bacon will do less damage to your waistline than the fried and bread based options available. 
Don’t forget to load up your plate with the veggies on the crudités table and obviously avoid the crackers, and dip. 
Yes you can have a few small pieces of cheese, but control the amount. 
Carrots, zucchini, broccoli and peppers are usually a staple at these things, so fill up here first. 

Join Decembers “Holiday Belly Burn” 4 week challenge at Providence Fit Body Boot Camp and let our team of coaches guide you through the holidays with motivation and encouragement so you can lose 8-16lbs. while everyone else gains weight.

Never miss workouts!!

This is the biggest mistake you can make. If you are eating worse than normal AND missing workouts, you are basically dumping salt into a wound.

This is the time that you should be working out more. 
You need to burn even more calories, and if you miss workouts, the extra you consume goes right to the waistline. 
Consider this a double negative, and if you do this, the pounds will accumulate even faster. 
The only up side to bad eating is that your muscles are full of glycogen, and you will get a great pump when you do workout. 
So make the effort to get to the gym. There is no excuse to miss seeing we run 12-14 / 30 minute sessions here daily. 

There you go folks. 

A few simple tricks where you can go out and enjoy yourselves, limit the calorie consumption and weight gain, and not feel like a social outcast because you are on a fitness routine. 

Follow these simple tricks wherever you go this holiday season, be safe and enjoy.

Committed to your success,

Matt Espeut, GoLocal's Health & Lifestyle Contributor has been a personal trainer and health & fitnesss consultant for over 25 years. He is the owner of Fitness Profiles, a one on one, and small group personal training company, as well as Providence Fit Body Boot Camp, located at 1284 North Main St., on the Providence/Pawtucket line. You can reach Matt at (401) 453-3200; on Facebook at "Matt Espeut", and on Twitter at @MattEspeut. "We’re all in this life together – let’s make it a healthy one.


Related Slideshow: The 7 Best Health and Fitness Apps

Here is a list of some of the most obsession worthy health apps.

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MapMyRun is the number one selling running app for a reason:  it is easy to use, offers community support if you want it, and tracks and stores your exact routes for you.  If you are training for a race or a serious runner, users say that the extra perks in the upgraded paid version are well worth it. 

Made for iPhone, Android and Blackberry 

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MyFitnessPal seems to be the clear favorite amongst everyone polled.  It is helpful not only for the fitness tracking aspect, but everyone polled mentioned how much they loved the food/diet aspect as well. From carb counting for diabetics to recipe ideas to complement your fitness goals, users love this app. 

Made for iPhone and Android

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JeFit is another fitness app that has rave reviews.  It not only tracks progress for you, but offers a huge database of workouts.  While many apps offer community support, JeFit allows you to sync workouts with friends who use the app, offering a (real) virtual buddy system.

Made for iPhone and Android

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Strava gets the highest mark of all the cycling apps.  While it is also great for runners, the cyclers seem particularly inclined towards the fierce competition that can be ignited by this app.  You can track all of your rides via GPS, then you can compare your efforts to those logged by others in the community on the same stretch of road.  You can also join ongoing challenges that can net you great prizes (in addition to bragging rights). 

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YogaStudio gets the top vote for Yoga apps.  It has a lengthy collection of full class-length videos available at your fingertips.  Unlike many other apps, this one also allows you to customize your own video yoga class.  All of the poses are done by qualified yoga instructors, and you can find classes suitable for all levels of yogis.

Made for iPhone only

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SimplyBeing meditation app offers the best of both worlds.  You can choose to run this app as a background for your meditation with soothing music or natural sounds that run for a set amount of time.  Conversely, for those of you who have trouble focusing during meditation, you can choose a soothing voice-guided meditation. 

Made for iPhone and Android

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Fooducate is an app all about educating people so that they make healthier food choices.  Although not perfect, this app is easy to use (you can even take pictures of bar codes to instantly find foods in their database).  It gives food a letter grade, tells you the pluses and minuses, and gives you better ranked alternatives.  You can also use it as a weight loss tool by tracking your daily calories. 

Made for iPhone and Android


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