Healthy Holidays Part 7- SMARTer Resolutions!

Today I'm going to talk about getting SMART with your New Year's Resolutions- making them Specific, Measurable, Attainable, Relevant, and Timely- that is!  The SMART method of goal setting is one that's taught to any person studying to become a life coach or personal trainer and it really does help with making goals or resolutions less nebulous and more clear, and therefore easier to stick with and achieve.  First we'll take a look at what each aspect of the SMART goal-setting module means, then I'll actually share one of my resolutions with you and show you what makes it SMART!

Specific-  The first step in creating a strong, achievable resolution that you'll actually stick with and enjoy is to make it specific.  Having a specific goal is the difference between having the same resolution of 'wanting to lose weight' or 'eat healthier' that you've had every year for the past decade, and having a new goal of 'losing 15 pounds so that I can finally feel comfortable running a 10K' or 'cutting out added sugar so I have more energy to get through each work day.'  As you can see, setting a specific goal is more than just being clear about what you want to achieve, it's also about determining your motivation to do so.  When you hit that February slump, having a reminder as to why you created your specific resolution (be it simply to fit into your old jeans or something more important like being active enough to keep up with your kids), may be the difference between sticking it out and giving it up!

Measurable-  A resolution's measurability is essential; a measurable goal will be easier and more rewarding to achieve!  If your resolution last year was just to eat better, how could you really tell if you'd attained it?  You probably couldn't!  If you change the typical 'eat better' to a more measurable goal of 'eat between 1600 and 1800 calories a day,' then it becomes something that can be measured and monitored throughout the year.

Attainable-  Make sure that your goal is something that you can actually achieve, or else you're just setting yourself up for failure and disappointment.  For instance, if you're not a runner, competing in a marathon this Spring may be a specific and measurable goal, but it's certainly not attainable, nor is it healthy!  A more attainable goal might be to begin by running for 5 minutes and add a minute onto each run you do- it might not sound like much, but if you run just 3 times a week, you could be ready for your marathon by next Spring, minus the overtraining injuries that would have come with pushing yourself too hard, too quickly.

Relevant-  This one's a bit of a no-brainer!  Obviously if you're writing a resolution that isn't relevant to you personally, you won't be motivated to stick with it!  If everyone in your family is making the resolution to lose 10 pounds before Summer and you're already at a healthy weight, you don't want to join them in that goal!  Choose a resolution that really means something to you personally.  If you love your dog, then resolve to take him running every day for 45 minutes.  When your resolution is relevant and meaningful to you, it becomes more pleasurable to work towards and ultimately achieve!

Timely-  Having a resolution that's timely, means having a resolution that's rewarding and simple to stick with.  The popular resolution of 'losing weight' becomes a lot more achievable when it becomes 'lose one pound each week' or 'lose 5 pounds each month.' Setting monthly goalposts for yourself keeps you accountable and on track!

Now to share one of my personal resolutions and make it SMART!  My resolution started out as "I want to eat better, by eating more and eating more often." It's not a bad resolution, but it could definitely be SMARTer!

Specific- I can make my goal specific by outlining what I want to eat, such as fruits, vegetables, and lean proteins.

Measurable- Outlining how often and how much I want to eat would make the goal measurable.  I want to eat at least 1800 calories a day and eat something healthy every 3-4 hours.

Attainable-  Is my goal attainable?  I certainly think so!  I'm not trying to become a competitive eater or anything, I just want to eat a balanced, reasonable diet.  It will be tricky to remind myself to eat more and more often, but I'm to the point where I know I need to do it to be more healthy!

Relevant-  My goal is already relevant to me, I've chosen something that's very important to my personal health!

Timely- This is a tough one, how will I make my goal more timely?  I've decided that I will track my calorie intake until eating often becomes a habit.  I'd like to track my calories for at least a month, or until needed.  

I'll also reward myself with a new pair of running shoes if I've stuck with my resolution for two months!  And I'll share with my readers whether I'm doing particularly well with my goals or even if I've 'fallen off the bandwagon.' Having a (virtual) support system will help me stick with my resolutions and see healthy results!  I encourage you to comment if you'd like support with your goals as well.

So, my SMARTer resolution will be: "to eat at least 1800 calories each day and enjoy a healthy snack like a clementine, carrot sticks, or some cottage cheese every 3-4 hours and to track my calorie intake for at least a month or until this new eating pattern becomes a habit!"

Healthy and Happy New Year to All,

Sarah

Healthy Holidays Part 6- Lighter Libations

New Year's Eve is tomorrow night, and if you're like the majority of Americans, whether you're staying in or going out you're likely to have a couple of drinks to celebrate the occasion.  Of course you've probably already heard that drinking alcohol is counterproductive to diet efforts and that overindulging can be dangerous to your health, but did you know that alcohol of ANY kind can contribute to the gathering of fat around the midsection, known as the 'beer belly'?  That's right- drinking any type of alcohol, not just beer, has been linked to the production and storage of dangerous visceral fat, fat surrounding the internal organs, that can lead to heart disease, stroke, diabetes, and more.  Even if you are thin or look healthy, eating or drinking the wrong types of fuel too often, can cause this visceral fat to develop and essentially hide out under the muscles.  If that isn't incentive enough to watch your alcohol intake this New Year's, I don't know what is!

That said, you can be healthy and still enjoy fun, social occasions such as New Year's Eve!  While I can't really add nutritional value to alcohol or reduce its negative effects, I can certainly give you a few options to reduce the calorie content of your cocktails and a few tips to enjoying the holiday a bit more guilt-free.

If you're staying in:

- Get people up and having fun!  Rock Band, Wii sports, Raving Rabbids, Just Dance, and many other movement-based games can be very entertaining.  Old fashioned games like Twister and charades are still a blast, too!

- Don't just sit around waiting for the ball to drop on tv... Play upbeat music to encourage folks to dance in the New Year!

- Enjoy these, slightly healthier festive drinks:

Lighter Mulled Wine

I love red wine in recipes because it's really the only alcohol with proven positive effects on the body.  So try this classic recipe I learned in England (made a bit lighter with the help of agave) and reap all the antioxidant benefits of flavonoids that this tasty, warm, spiced red wine has to offer.

What you'll need:

- 5 Whole Cloves

- 1 Cinnamon Stick

- 1 Cup of Water to simmer (more may be necessary)

- 2 Oranges

- 1/4 cup of Agave Syrup

- A bottle of red wine (simple red table wine will do)

What to do:

- Boil the 1 cup of water in a saucepan large enough to hold your finished product.

- Peel the oranges and reserve both the peels and the juice.

- Once the water is boiling, lower heat and add agave syrup, juice and peel from the oranges, cloves, and cinnamon stick.

- Simmer on low for about an hour, checking regularly and adding water as needed to keep from drying.

- Add red wine and warm to the desired temperature.

- Strain out any solids and serve in festive mugs.

- Enjoy!

Serves 6,  150 calories per serving

Sparkling Resolution Punch

Again, I really do love using red wine in recipes because it has the added kick of antioxidants, but white wine could work in this one as well.  I was first introduced to this drink in Mexico, where it was known as the Clementina, then I brought it home and tweaked it to make it a bit more diet-friendly, but still just as tasty!

- The Seeds of 1 Pomegranate 

- 1 Firm Apple

- 1 Orange

- 1 Lime

- A bottle of inexpensive red wine

- 150 ml Vodka (about 5 shots)

- 5 cups of Diet Sprite or Diet 7up (a little more than half of a 2 liter bottle)

What to do:

- First freeze the pomegranate seeds in enough water sufficient to fill the bundt pan.

- Chop the fruit and place in a pretty punch bowl.

- Pour vodka, then red wine, and diet sprite or 7up into the punch bowl.

- Add more vodka to achieve desired strength.

- Carefully place the ice into the punch bowl and serve in glasses over ice.

- Enjoy!

Serves 6-8, 100 calories per serving

Detox Water

Just like the tasty water served in spas- a delicious option that's alcohol (and calorie) free for the designated drivers!  I first tried this at a family party and was hooked- it's so tasty!

What you'll need:

- 1 Gallon of Water

- 2 Lemons

- 1 Small Cucumber

- Mint leaves to taste (I like a lot of mint, so I use at least 20 leaves)

What to do:

- Wash and thinly slice the fruits.

- Place the fruits and mint leaves into a large jug.

- Add water, stir, and refrigerate.

- Serve over ice.

- Enjoy!

If you're going out:

- Alternate each alcoholic drink with a glass of water.  This keeps your calorie intake (and cost) down, as well as giving your body a chance to process the alcohol.  You'll be less likely to overindulge and lose control of your evening (and diet).

- Opt for lower calorie mixers such as diet soda or tonic water, or healthier mixers with some nutritional benefit such as tomato or orange juice (cranberry juice in bars is likely a juice cocktail with tons of added sugar).

- Keep moving!  You're out to enjoy the night, so do just that- dance, stand up and move around, mingle, and be merry.  Burn those calories off, don't sit around!

- Know the typical calories in each type of liquor and choose accordingly.  Also know that higher proof alcohol comes with higher calorie content!  I like to look up food and drink calories at myfitnesspal.com just because I think they have such an extensive database to choose from.

Regardless of whether you choose to go out or stay in to celebrate New Year's Eve, please remember to party responsibly.  Never drive drunk or allow anyone who's had too much to drink to drive either... That's my little holiday PSA!  Enjoy your holiday, have lots of fun, and watch this space for tips on writing more effective resolutions this year!

Take Care,

Sarah

Healthy Holidays Part 5- Sayonara to Seasonal Stress

Sometimes the 'most wonderful time of the year' also feels like the most anxiety-inducing time of the year.  From dealing with feisty in-laws to paying the credit card bills after taking care of everyone's wish lists, there's no arguing the fact that the holiday season is mighty stressful.  Today I'm going to share some stress-reduction techniques that have worked for me during some tough times.

The first technique I'm going to discuss is one of the most basic types of meditation, the body scan.  The purpose of the body scan is to forge a stronger connection between the mind and the body, as well as to identify any areas of particular stress or strain in the body.  It only takes a few minutes to complete, and can really be quite fun with the right visual!  Begin by finding a distraction-free environment and a comfortable position, either seated or lying down, and relaxing your body with a few mindful breaths.  Next, close your eyes and imagine turning your vision inward and bringing your awareness to one specific area of your body at a time, starting at the bottom and working up.  It helps to create a visual to accompany your thoughts-  it could be a certain color, shocks of electricity, a tiny submarine, or even your own eyes moving throughout your body, whatever visual that helps you stay engaged in the meditation is perfectly fine!  I personally picture my thoughts as an orb of energy, and send that orb through my body, all the way down to the toes of one foot.  

Without moving, simply scan the foot for tension, soreness, tightness- survey everything from the skin down to the bones, and clear any tension that you find with a series of deep breaths.  Slowly work your way up the body, paying equal attention to each part as you encounter it- Are there areas of cold? Warmth? Tingling? Pain? Tightness? Stiffness? Soreness? Tension?  Again, if you encounter any area of pain or tension, focus your thoughts on the area and actually picture yourself erasing the negative energy with your mind.  There are many different patterns to follow for a body scan, but I like to start with one foot and work all the way up the body to the head and scalp, then proceed back down the body, finally ending with other foot.

If you have a few extra minutes of mindfulness to spare,  you can take the body scan meditation a step further by employing a technique known as progressive muscle relaxation.  After a body scan, or even on its own, progressive muscle relaxation is a fantastic way to center yourself, stop fidgeting, and clear your mind.  When I'm feeling particularly stressed or even too anxious to sleep, this technique has really helped me chill out!  You'll definitely want to be lying down comfortably on your back for this one, without any distractions to interfere.  

Start by tensing all of the muscles in your face, really scrunching them up like you've just eaten something way too sour (you'd look ridiculous if anyone were watching, but lucky for us you're alone in the dark, so no worries!) then relaxing your face completely, letting everything go completely lax, and melting all of the tension away.  Proceed down your body tensing and relaxing as you go.  After you've relaxed something, that part is effectively asleep and cannot move, it's not just relaxed, it's completely turned off, unable to move, like a marionette cut off the string.  I even like to picture the relaxed parts of my body melting or sinking into the bed or floor, like they're heavier than usual.  If you still feel like you're carrying tension anywhere in your body after one round of progressive muscle relaxation, just make like shampoo- rinse and repeat!  You can even follow progressive muscle relaxation with a final body scan to make sure that you've managed to disintegrate all of the tension from your body.

If you're out and about, maybe stuck in traffic or a long returns line at the mall, obviously unable to perform a complete body scan or progressive muscle relaxation, try this quick exercise to relieve a great deal of stress in a short amount of time.  Just relax your body, allow you eyes to go out of focus, and turn your thoughts to your breathing.  Concentrate on breathing deeply and take 10 full, cleansing breaths.  For me, it helps to picture my red blood cells loading up with oxygen at the lungs then coursing through my arteries and dispersing it to every part of my body.  It's a goofy visual, but it definitely helps to take your mind off whatever's stressing you out!

Go ahead and try these meditation techniques anytime you need a little help relaxing, they truly will help establish a mind-body connection and minimize stress, during the holiday season and beyond.

Have a Wonderful Weekend,

Sarah

Healthy Holidays Part 4- Sweet Rehab for a Holiday Hangover

Everyone knows that sugar is a massively addictive substance- the effects of which I personally experienced today.  Typically I don't eat a whole bunch of added sugar, and after enjoying my fair share of cookies and sweets on the holiday, I truly noticed myself craving sugar today.  In fact, after spending the day with family, where cookies were on the menu, I actually felt the need to snack when I got home.  Suffice it to say I definitely want to take care of this burgeoning desire for sugar before it takes hold.  Maybe some of you out there are feeling the same way and would like to learn to be a bit less dependent on the sweet stuff too.  So read on if you'd like to shake off the seasonal sugar coma and start the new year feeling fresh and healthy.

First of all, why is sugar so addictive and why is it so ubiquitous during the holiday season?  Sugar, especially chocolate, triggers the release of substantial quantities of the neurotransmitter serotonin, which is involved in the regulation of our moods, as well as endorphins, which are our bodies' natural pain and stress suppressors; this results in a natural high that has even been likened to the feeling of being in love.  Knowing this it's easy to imagine how sweets could be so addictive.

So what can be done to curb the sugar cravings after a period of indulgence like the winter holidays?  It isn't always the easiest thing to do, but it's certainly possible with a bit of willpower, support, and a game plan! 

And here's your game plan:

Step 1- Detox:  By far the most difficult part of sweet rehab is going cold turkey, but it really helps immensely in ridding yourself of cravings and starting healthier habits for the future.  The length of the detox period should vary inversely based on how much sugar you've been consuming and for how long.  So if you were just a little naughty with the Xmas cookies this week but are typically pretty good about eating well, your detox might only be a day, whereas a person that's completely dependent on sugary sodas and snacks everyday of the year might need a few days or even a week to really purge the need for sugar from their body.  Regardless of the detox duration you set for yourself, the focus is all on eating clean and drinking tons of water to flush out your system.  Use this time to rediscover the natural tastiness of fresh fruit and work on creating well balanced meals full of lean proteins, complex carbohydrates, and healthy fats, like egg whites, spinach, and avocado, respectively.  The first day without added sugar won't be much fun, but it does get easier.  Before you know it you'll be feeling better and ready to move onto...

Step 2- Balance & Moderation:  Some people may try a sugar detox and be so impressed with the results that they decide to cut added sugar from their diets completely- and that's amazing!   For most folks though, that just isn't realistic.  Attempting to avoid sweets entirely most often results in feelings of deprivation that could lead to an even greater binge once you finally "fall off the band wagon."  Instead strive for a balanced and healthy diet, but do allow yourself moderate indulgences.  My favorite tip is to mix the healthy stuff with the not-so-healthy stuff and make sure that every treat has some nutritional value to it.  Melt some semi-sweet chips with some peanut butter and mix it into a bowl of plain oatmeal or use it as a dip for fresh fruit.  Add fiber powder to cookie dough before baking or substitute non-fat Greek yogurt for the oil usually found in brownie mix.  Make small changes to amp up the goodness of your goodies, so at least you'll be receiving some nutrients like vitamins, fiber, or protein with every tasty bite.  Remember to enjoy sweets mindfully, being conscious of every bite, and only in moderation, keeping your treats to about 150 calories per day, the aforementioned suggestions outta do it!  Then get ready for...

Step 3- Healthy Habits for Life:  Once you've survived sugar detox and learned how to enjoy sweets more responsibly, the only thing left is to keep up the good work.  Because sugar is linked to the neurotransmitters that affect our moods, it's common sense that cravings for these substances would increase during times of stress or anxiety.  If you find yourself especially stressed at work or home, initiate a preemptive strike on sugar by working out, a healthier way to release feel-good endorphins, and getting more quality sleep to naturally balance serotonin and reduce the stress-linked hormone cortisol.  And don't sweat it too much if you do find yourself overindulging in the sweet stuff again.  A whole sleeve of Oreos when it should've only been one isn't the death of your diet, nor does it mean you should revert to bad habits.  Just remember that every day is a chance to start over and get it right, so go back to step one and begin again!  

If you ever need help kicking sugar to the curb, I'm but an email or comment away :)

Yours in Fitness,

Sarah

Healthy Holidays To All!

Just a quick post to say "happy holidays" to everyone out there- enjoy your day with family, friends, and loved ones!

There will probably be calories upon calories upon calories at your holiday parties and events today- don't sweat it too much, just indulge mindfully!  My favorite tip came to me recently from my BFF, who's trying to learn to be more careful about her daily consumption of calories.  She says she's quizzing herself before each bite- "Did I enjoy this bite as much as the last? Will I enjoy the next bite as much as I did the first?"  So go ahead and give this a shot when you come face to face with all the cookies, candy, turkey, ham, egg nog, and other temptations the day has to offer.

Good luck on keeping healthy today and barring that, watch this space for a post later about how to recover from a holiday binge! 

Have a very Happy, Healthy Holiday,

Sarah

Healthy Holidays Part 3- Super Stocking Stuffers

Over the weekend I was talking to my mom about the cherished  holiday memories of her childhood, and there was one thing that really resonated with me.  She had some very happy memories of waking up on Christmas morning, running downstairs, reaching into her stocking, and finding... Not candies, but ORANGES!  Apparently, she and her 6 siblings loved getting fresh fruit on xmas morning.  

During the baby-boomer era, this was actually a fairly common practice, as fresh fruits were harder to come by during the winter months and considered quite a luxury item, especially within large families.  Nowadays, fruits aren't held in quite as high regard; as far as stocking-stuffers go, most children expect candies and chocolates, not the healthy stuff.

I started to wonder, just how sugar-stuffed are those stockings we give our families?  Then I sat down and did the math, with some shocking results. A holiday stocking* holds over 2500 calories and more than  300 grams of sugar!! That's over a day's worth of calories with next to no nutritional value,  and more sugar than an adult should consume in 2 weeks!  For a child, that's about a month's worth of added sugar, potentially being consumed all in one day!

The big question, of course, is- how can we move those stockings from the naughty list to the nice list?  Read on for some super stocking stuffer suggestions!

- A modern take on oranges in the stocking- buy a bag of delicious satsumas or juicy clementines and start stuffing those stockings with Vitamin C to fend off holiday colds!

- Chapsticks and hand lotions for dry winter skin.

- Key chains, costume jewelry, or temporary tattoos for the kids.

- Ear buds & magic gloves (the kind you can wear and still use touch screen electronics with are amazing) to make cold weather running a snap.

- Nail polish, files, and cute clippers for the ladies.

- iTunes gift cards (maybe for music to listen to at the gym?)

- BPA free reusable water bottles because we all need our H20!

- Healthier snacks- see previous post and if you're not giving mixes as gifts, use them as stocking stuffers.

And last but not least...

- All things in moderation, so find out which holiday candies are the favorites in your family and include just a few pieces per stocking!

Following these tips, your stockings are sure to make the nice list this year!  

Yours in Fitness,

Sarah

* My stocking included just a SINGLE serving (many stockings  hold much more) of each of the following popular holiday treats:

Candy Cane Hershey's Kisses, Butterfinger Jingle Bells, Snickers Nutcracker, Twix Santa, Ghirardelli Peppermint Bark Squares, Palmer Chocolate Coins, Great Value Candy Canes, Peeps Snowmen, Reese's Tree, Skittles Bite Size Holiday Mix, Bite Size Mint M&Ms, and Hershey's Assorted Miniatures.  Again, the majority of stockings can hold much more.  To find the exact calorie count of your stocking, go to myfitnesspal.com *

Healthy Holidays Part 2- Tasty Trail Mix Gifts

If you're like me and you've put some (Ok... All) of your holiday shopping off until the last minute, don't despair!  There's still time to take care of everyone on your list without breaking the bank, and you won't even have to stand in the dreaded mall lines to do it!

This idea is perfect for everyone on the list, it's great for the busy mom who doesn't have time to pack healthy lunches for the kids, for the 30-something exec who puts work ahead of well being, for the teen who has everything... And just about everyone in between.  Instead of splurging on those expensive, high-calorie holiday popcorn and sweet tins, try this-  healthy, whole food snacks, that are as tasty as they are nutritious.

All you'll need to pull this off are the following:

- A large bowl to mix the treats

- A 1/4 or 1/3 cup measurer for each recipient to create healthy portions

- Attractive packaging for your goodies, think mason jars, empty Trader Joes coffee canisters (the Winter Blend or Gingerbread coffees come in seriously cute holiday-themed designs), or spring for those air-tight plastic cereal containers available at Bed, Bath, & Beyond, Container Store, Target, etc.

OR

- If you plan to give just a small amount of mix, say a week's worth, you can pre-portion the servings and present them in colored cling wrap tied with pretty ribbon or in little baggies with holiday designs

You'll also need:

- Decorative boxes or gift bags.  I find reusable shopping bags to be a great option, they don't cost much more than fancy gift bags and they won't end up in the landfill come New Years.

- Card stock or note cards to print or write the recipe on, because of course they'll want to make more

- Last but not least, the ingredients!  Go to any natural grocer that sells items in bulk, Whole Foods or Sprouts are great for this, and make sure you get enough to make some mix for yourself!  

Keep reading for some of my favorite recipes.

Red & Green Holiday Mix- A perfect yin and yang of sweet and savory 

Dried cranberries (look for dried fruits with as little added sugar as possible)

Dried cherries

Shelled, unsalted pistachios (raw or dry roasted)

Shelled, dry roasted, unsalted pepitas aka pumpkin seeds 

Mix all four ingredients and shoot for about a 2:1 ratio of seeds:fruits... That's right, for those of you that didn't know, pistachios are actually a seed, and not a nut!  A quarter cup serving will contain under 150 calories and less than 2.5 grams of saturated fats, while containing substantial quantities of fiber, vitamin B, vitamin K, iron, and over 10 other essential vitamins and minerals!

Reindeer Munch- A fun, savory treat for kids and adults alike

Raw unsalted sunflower seeds

Roasted Inka Corn

Roasted Green Peas

Mix the ingredients in equal proportions for a healthier snack to satisfy salty cravings.  A quarter cup of this mix has about 100 calories, less than a gram of saturated fats, and almost 3 grams of fiber, as well as being a fun source of iron!  For adults, make things more interesting by substituting wasabi peas or adding a bit of cayenne powder to the mix.

Indulgent Winter Mint Mix- a wintery twist on traditional 'gorp'

Mint infused raisins (much tastier than they sound)

Cocoa roasted almonds (roasted, not glazed)

Mint candies such as mint M&Ms

Pistachios

Make sure your mix has mostly nuts, seeds, & raisins, with just a sprinkling of candies for color and sweetness.  Though this is the most indulgent mix listed, it still comes in at under 200 calories, 13 grams of sugar, and 2.25 grams saturated fat per quarter cup, while containing about 5 grams of protein and 3 grams of fiber. Definitely a healthier treat than Xmas cookies!

Once you've made your 'master mix,' just divide it up into your desired containers.  If you're giving out large containers of goodies, don't forget to include some baggies and a 1/4 or 1/3 cup measurer, so the recipient can portion out the snacks.  Also write out (or if your handwriting is like mine, print out) pretty recipe cards so everyone knows how to replicate the mix for next time.  If your recipient is on a diet or attempting to lose weight, you might even wish to print the calorie count per serving on the card too!  I'm also planning to give out Whole Foods or Sprouts gift cards along with the mixes, reading 'for another round of healthy treats.'

I hope you like the healthy holiday gift idea- don't forget to treat yourself, too!

Have a Healthy & Happy Weekend,

Sarah

Here are a couple of the finished products :)

Healthy Holidays Part 1- 12 Days of Christmas Game

For most Americans, it could be argued, the holidays are a time of stress, anxiety, overeating, and under-exercising.  So, I'm proposing a new take- 

"Healthy holidays, healthy holidays... Let the FITTEST blog keep bringing Healthy Holidays to you!"

Each blog post from now 'til the New Year will feature a healthy, holiday-themed recipe, survival tip, exercise routine, or last minute gift idea.

For the first installment of 'Healthy Holidays,' I offer you a fun, fit take on the classic "12 Days of Christmas."  This is an energetic, fast-paced, bootcamp style workout to do with friends, on your own, or even as a game at a family party (either before or well after dinner)!  The format follows that of the old Christmas carol, so it starts with 1, then goes 2,1, then 3, 2,1, etcetera, all the way up to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  Instead of lords a leaping or ladies dancing, this version has simple exercises associated with each number.  It should take just about 20 minutes and will really work every major muscle group within that time.  The moves (with explanations for any that might be unclear) are as follows:

1- A Thirty Second Plank!

Note- after passing the fifth round, this changes to "and a thirty second REST."

The plank position is essentially the starting position for a push-up.

2- Sumo Squats

Wide-legged squats with feet turned out, sit back like you're sitting into a chair.

3- Side Raises

Hold a light weight or a water bottle in each hand and raise arms out to each side, palms facing down, until they're parallel to the ground and your body looks like a letter t.

4- Front Kicks

High kicks alternating legs in front of your body, starting with the hip, knee, then finally foot kicking out and up.

5- Biceps Curls

Hold a medium weight, resistance band, or liter bottle of water in each hand, keep the upper arms stationary, and bend at the elbows, curling the weights upward to meet the shoulders.

6- Jacks A Jumping

Just your average jumping jacks.

7- Push-Ups Pushing

Classic push-ups, knees bent if you need to!

8- Burpees Burping (...eww!)

The beloved Burpee- begin in a plank position, then hop legs in to meet hands, jump up, crouch back into the previous frog-like position, then kick back out into a plank- that's all one rep.

9- Shoulders Pressing

Hold the heavier set of items (weights, cans, resistance band) in each hand and start with your arms out to the sides, upper arm parallel to the floor, lower arm perpendicular to the floor, and palms facing forward, then press up to straighten your arms.

10- Lunges Lunging

One foot is about 2-3 feet in front of the other, body weight is on the front foot, the back foot is only balancing on the toes, lower straight down, making sure the front knee doesn't go past the toes, and push back up. Switch feet.

11- Triceps Dipping

Sit on a sturdy chair with your hands holding the edge about shoulder width apart, extend your legs out straight, plant your feet, and scoot your butt off the chair.   Bend your elbows to about a 90 degree angle to lower your body towards the floor, then push back to start and straighten arms nearly all way.

12- Punches Punching

Any style, alternating sides.

So the final round of the song would go like this- "On the 12th day of Christmas, my trainer gave to me, 12 punches punching, 11 triceps dipping, 10 lunges lunging, 9 shoulders pressing, 8 Burpees burping, 7 push-ups pushing, 6 jacks a jumping, 5 biceps curls! 4 front kicks, 3 side raises, 2 sumo squats... And a thirty second plank!

Yes, you definitely need to do the plank on the last round.  And yes, I was definitely singing that as I typed it out!  Enjoy the workout and feel free to ask questions in the comments below.

Have a Fit Friday,

Sarah

New Year, New Blog

For ages now, clients and friends have been encouraging me to start a fitness blog, and this year I'm making it my own personal New Year's Resolution to do so!  In the interest of procrastination prevention (and promoting a healthy holiday season), I'm rolling out FITTEST a couple weeks early. Read on and learn what it's all about!


So, what is FITTEST?

FITTEST is a resource for anyone trying to make healthy lifestyle changes.


Whether you're trying to lose weight, gain muscle, increase speed, get stronger, recover from injury, increase flexibility, eat better, or just be more active- whatever your goal(s) may be, FITTEST is here for you.


Who can use FITTEST?

You don't need to be one of my training clients to follow FITTEST and apply the information therein to your personal fitness and nutrition regimen.  I want FITTEST to be a completely free, fun resource available to anyone and everyone.

Voice your questions or comments- I guarantee I will read them, address them, and you might even be featured in a future post!.


Who is behind FITTEST?

My name is Sarah Starling, and I'm the author of the FITTEST blog.  I'm a certified personal trainer and group fitness instructor based in Southern California.  Feel free to visit my webpage at www.wix.com/sarahstarling/fitness and get to know me a bit better.


Why have you created FITTEST?

I'm not doing this to get rich or famous- I'm doing this to help people.  I am passionate about fitness and nutrition- about leading a healthy lifestyle- and I truly believe that by putting my knowledge out there into the blogosphere, I am doing my part to make the world a healthier place.


What is the FITTEST basic training and nutrition philosophy?

Fitness should be a part of everyday life.
Food is fuel- eat better and you will feel better.
No gimmicks- no fad diets- just healthy choices day by day.
Balance and moderation are key.
Make your wellbeing your #1 priority!
Exercise may not always be easy, but it should always be fun!




Read FITTEST and become your FITTEST self yet!


Until Next Time,

Sarah