How To :: 3 Easy Tips for Working Out During the Holidays (bonus free printable!)
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Sometimes working out sucks.
Contrary to popular belief, however, working out isn't meant to make you cringe in fear or push it off until the latest hour of the day. It's supposed to be enjoyable, fun, and something you look forward to during your week. It can be challenging & intense, don't get me wrong. But it's not supposed to be terrifying.
If you've ever had a difficult time planning a schedule or sticking to one, you're not alone! Think back to your New Year's Resolutions. Was exercising more on that list? Maybe you've stuck with it somewhat or maybe you haven't. No worries. It might be the end of the year when the mad rush of crazy schedules is at it's peak, but that doesn't mean you can't find your new favorite workout. Last year, I fell in love with Barre3 in an attempt to procrastinate studying for finals and decrease my stress levels. I've been doing it three times a week ever since!
Exercising has been known to elevate the mood thanks to a flood of endorphins. It helps you sleep better at night. Exercise makes you feel confident and sexy in your body, because you're getting in touch with your power and strength. It's been known to boost memory retention and can help fight off illness. This last point has one major caveat: too much exercise can lead to intense fatigue and a suppressed immune system - rest days are important, so take them! I aim for and recommend at least 2 days of rest a week. Exercise, when done right, gives you more energy and simply makes you happier.
Read on for 3 simple tips for working out during the holidays ...
During the holiday season working out still kind of sucks & almost seems impossible. Here's how to do it:
1. Ink it in.
Just like you schedule appointments, book workouts into your calendar with ink (or swear never to delete them off Google Calendar). When it's written down with a specific date and time, it becomes as important as the working lunch or client consult. At the beginning of the week, pen in the specific dates, times, & types of workouts you'll be doing over the next seven days. For example: Monday at 6:15; in the gym for an hour.
2. Make it fun.
Like I said above, workouts aren't meant to make you hide in fear. They can be intense, work your muscles to the core, and leave you sore the next day, but if you're crying at the thought of your next session or don't enjoy the burn while you're doing it, maybe your workout isn't the best it could be for you right now. What we're drawn to changes over time, and what works for some might not work for others. If you normally do crossfit but now really want a calmer pace, take up some yoga or barre. If you're looking for more cardio in addition to your Vinyasa classes, try a meditative run (see the download below). Make it something that works for YOU, not your best friend or brother.
3. Be kind to yourself.
It's a really freaking busy time of the year. If you're someone who normally exercises regularly and now you're struggling to fit it into your schedule, try not to think all or none. If 60 minute workouts (just as a comparison, not a 'best length' recommendation) don't fit into your calendar, and you only have time for 10 minutes, then a 10 minutes workout is great! You'll still get the energy needed to power through the endless list of holiday to-do's and parties. Ten minutes a day will have you ready to rock those pretty holiday outfits you can't wait to put on. In the printable below, you'll find a 10 minute yoga flow & tools for a meditative run that can easily be applied to walking.
If you don't have time to fit exercising into your schedule, don't beat yourself up. Life is far more than sweating out toxins. You've still got it regardless, so flaunt that hot body of yours with a bright smile and cheery vibe.
Happy happy, everyone. And for those celebrating, Happy Hanukkah! Xx.
To celebrate the holiday season with movement, I made you this free printable :: click the image to download & print!
Like what you see? It's part of the new, free 7 page Healthy Holidays Guide.
Want a copy? Get it delivered to your inbox on Friday, December 11th when you fill out the form below.
P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?
Exercising & Eats on Vacay
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Why do we do this to ourselves? We workout exhaustively and diet whole-heartedly in the days leading up to vacation, and then once we've jetted away or arrived at our location, it's all been so much that we break down and yell at ourselves for not 'behaving' a proper way. And as a result, we end up not enjoy vacation because of our destructive, limiting, and restrictive thoughts. We are no longer filled with the love, light, and excitement like we hoped for in our vacation planning. Gosh that stinks(!!!). So I repeat. Why do we do this to ourselves?
So I've (Emily, here) come up with a few ideas to help you figure out how to enjoy vacation: eating what your body needs, moving when you feel right, and finally ending the vicious train of thought that weaves it's way into your mind.
So how do we start? Here are three simple steps:
First, let yourself off the hook. Letting yourself truly enjoy vacation is a must and oh so important. How much time do you spend on vacation a year? Do you even regularly go on vacation? Let's say it's one week a year. That's 1/52 of your year. If you don't think you could bounce back in the other 51 weeks of the years, you have another thing coming. Relax and do things you don't do when you're at home on the grind. You have plenty of other days to do the exact same thing, so why not change it up for the week and enjoy?
Evaluate the food sitch for your duration. Where are ya? A hotel? A house? Someone's place? Are you only going out to eat, or can you get yummies to stock up your room, place, etc? The vacation I've escaped on luckily allows me to go out and grab groceries, so I can keep eating what I normally do (minus my green smoothie, darn it). If you're in a hotel, there's likely a mini fridge. My 'kitchen' at school consists of a microfridge, so yes, it's doable to stock it up with fresh goods and keep up with delicious eats. If there is absolutely no way to stock up anything, don't hesitate to invest in your meal plans. Find great restaurants, go out and snag fresh veggies and fruits for when you go out and explore, or run and grab your favorite meals from a local cafe when you can.
You do not have to have a 'perfect diet or exercise routine'. Ever. But mainly on vacation. Okay. So there is no such thing as perfect. If anything, there is perfectly imperfect which is something that all of you are, but there is no such thing as straight up perfect. And there is no such thing as one-size-fits-all whether that's in pajamas, pants, exercise, or diet. Nope. I'm here to tell you that if someone lost 1000 pounds on this kind of diet, it doesn't mean you couldn't gain 50 on the same one. Everyone is different. So stop freaking out because you aren't obeying this perfect ideal. That being said, especially on vacation, stop and smell the roses. You aren't going to lose or gain ten pounds over the span of a week or two. I know that you're saying Gee, Em, if anyone can, I can. But you can't. I promise it's physically impossible (okay maybe there is one percent chance, but not all of you are in the one percent).
In NYC, it's the first time I've ever had a nice, vegan meal in an upscale restaurant. So I let the stereotypical salad finally loose, and I found a great amazing meal. And I'm so glad I did, because those kinds of nights are few and far between. Same thing with working out. I brought my yoga mat and have online subscriptions to my two favorite workout places, but I haven't felt like getting up early and making myself super sweaty and sore. So instead, I pop out of bed, do a few stretches, maybe a couple sun salutations, hold a little plank, or do none of the above, and then go in search of my cup of joe. It's really no big deal, and the sooner one can internalize that notion that you can enjoy your life without making yourself miserable first, the happier and healthier one will be.
Finally, breathe. Take a deep breath in through your nose, and exhale through your mouth. Let yourself relax. Drop your shoulders away from your ears and honor yourself. Have you been pushing yourself too hard? Is your body begging for a slow down? Does it want that extra plate of spaghetti, because you're hungry, and it's amazing, and you feel like you haven't had carbs in an eternity (which is something we could talk about if you need support around a foodie lifestyle that works for you)? Listen to your answers. Listen to yourself. You know what you need, and given half a chance, the body can heal itself. Use this time away to recharge, get empowered, and return to your life invigorated and ready. Like I said above, you won't lose ten pounds or gain ten pounds on vacation, so stop picking on food and your body, telling yourself such things. Enjoy. Enjoy, enjoy, enjoy, and breathe. It's only as complicated as you make it.
So there you have it! Three simple (beyond simple, really) ways to keep perspective and enjoy your vacation, exercise and eats style.
1. Evaluate Your Food Sitch. 2. There is no such thing as the perfect diet or fitness plan. 3. Ya gotta breathe, babe.
Be sure to tune into my snapchat (@efriend216) or follow me on instagram or twitter (both @yourfriend_em) for my travel adventures and foodie finds! xx
