By Michele Tenney
Here’s To Your Health
Michele Tenney
It’s that time of year again where I challenge my clients, and you, to begin the annual Keep it off Challenge.
Over the past 19 years, I’ve seen people put on an average of 7-10 pounds during the holiday season. Typically, the New Year’s resolution crowd intends to take it all off by hitting the gym hard and starting the latest fad diet. That’s a recipe for disaster. Many years ago, the resolutions were gone by March and the diets took off weight for a few months. These days, resolutions are gone by February and the diets are also gone.
Resolutions are not realistic, and they are not lifestyles. Diets are geared toward making those who create them a fortune, and the cost is your health. The diet industry makes over $97 billion annually. They certainly can and will take weight off, but they are never sustainable, which will only allow the weight to return and perhaps even add some additional pounds.
In essence, you’ve put on 7-10 pounds to take off only four or five, and the next year you do it all over again. This is the backbone of why I challenge you to start taking control of how you approach this upcoming holiday season.
Here are some helpful tips. Put more veggies on your plate than mashed potatoes and gravy. Use the three-bite rule for all those pies and pastries coming your way until the New Year. When going out to holiday parties, drink plenty of water and only have one drink, instead of two. Eat a small salad before going out. This will help offset added salt in foods. Have four vegetarian meals per week and add two extra days of cardiovascular exercise to your week.
I would also find a buddy to do this with you to help keep you accountable. A little honest competition never hurts anybody. Make it fun.
Be intentional about your stress management. This time of year can be very joyful, but also stressful – especially those who insist on “getting it all done.” Breathe. Take 10 minutes of mindfulness for yourself every day. Do something kind for someone every day.
Not everyone enjoys this time of year. Some really struggle just to get through, for various reasons. Keep your eyes open for them and do something to make them smile.
I start with a weigh-in and measurements of muscle, and until Jan. 2, I aim to stay exactly where I am and even aspire to lose a pound or two. I set up a workout program to follow daily to keep myself accountable – but also motivated, knowing I have a workout waiting for me to check off for the day.
I know you can do this. We’re in it together. I love this time of year with family and friends and am using it to slow down, take mental pictures and use my attitude of gratitude for the small things. We’ve just got this one life to live, so let’s live it amazingly. Here’s to your health.
Michele Tenney is a Certified Personal Trainer and Nutritionist & Wellness Coach. She is a member of the Orange Board of Health. She can be reached at 203-668-2969 or email at Hmgbrd3@gmail.com.