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Archive for holiday season

Keeping on track through the holidays

I know that someone out there must also feel this indulgent tendency to overeat this time of year. It sucks: you want to sleep more, eat more and be less active.
You know how hard it is to shed the winter fat layer. It takes a lot of hard work and strict eating. Avoid putting on those extra 10 pounds in the first place, by just being a little less indulgent at your next holiday party. And by following some simple tips.fitnessSanta

1. Drink more water. About 8 x 8 oz glasses per day. Add a little mint sprig or lime slice to jazz it up.

2. Track What You Eat. The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low quality calories are coming from (high sugar, empty calories).
Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods.

3. Space Meals Apart. Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every 4 hours.
Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart.

4. Prioritize vegetables. When you first sit down for a meal, eat the vegetable, salad, or other plant-based foods first, before moving on to the rest of the meal. The reason for this is to fill up on the higher fiber, higher nutrient foods first before eating the less-healthy items at your meal.

5. Lastly, have an attitude of gratitude. Eating well and being well studies have shown are linked to a healthy mind. Therefore lift your spirits, just by being grateful. The more you are grateful, the better you’ll feel, the better you’ll eat, and you may even go do that jog you’ve been wanting to do.

Have a happy Healthy holiday season!


Season of Chub

The Christmas carols on the radio, the smell of pine, the twinkling lights, the shopping extravaganzas . . . oh, and the cookies, chocolates and decadent appetizers! It’s chilly outdoors, so we enjoy the season while cuddling up in a warm blanket and participate in our human version of hibernation. All this adds up to equal weight gain. Notoriously, we all gain a little holiday chub. Then comes January and the cash diets ensue. Does this cycle sound familiar? The good news is that you still have the power to stop the trend. Whether you’ve put on weight already or not, finding a little balance in life right now makes all the difference in the world.

If stress of the season has you eating like a hungry hippo, get out and run some intervals, or do a stair workout. Stairs can be an immediate heart rate spiking workout, frying away calories eaten at last night’s holiday party. Find a nice long set of stairs (at least 50 or more steps) and try this workout:

1. Warm-up with a 5 – 10 minute jog, then do one set of easy stairs. You don’t want to get very fatigued on this first set.

2. Box jumps up the stairs (that is two-foot jumps up each step).

3. Hold a 1-minute plank.

4. 1 set of quick foot-strike steps up each step, 1 set of bounding up every other step.

5. Wall-sit for 1 minute. If no wall, do another plank.

6. Side-stepping up on the left leg all the way up. Then, right leg all the way up.

7. 50 crunches with legs straight up towards the sky. 50 bicycle abs exercise.

8. Last set of stairs, go for 3 – 5 sets – this is for building muscular endurance.

9. Finish with my 5-ab exercise series seen on this youtube video: Ab series of Five Video

10. Stretch your legs really well with touching your toes, runner’s stretch, and calf-stretch. Also make sure to stretch your front of your thighs (the quadriceps), by pulling your heel towards your butt.


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