Tag Archives: holiday season

holiday 5k

Get Out There and Run 2 Holiday 5ks!

I am sure we all felt the first holiday bulge hit after Thanksgiving.  holiday 5ks

Hopefully, you got right back on track!

Hopefully you are eating clean, avoiding Suzy’s Peanut Butter Balls at the office, only having 1 cocktail at the holiday party that seems to be happening every night, and sticking to your workout routine!

I’m guessing for 25% of you, I am right–you are back on track.  For the rest of you…well let’s talk about what we can do!

Holiday season can be tough.  Not only do we have genetics working against us, but we also have our brainstem telling us we EARNED our holiday binge!  It is easy to fall into the route of justifying sweets, drinks, and goodies around the holidays.  It is the end of the year; we are tired, stressed, and that one cookie will release so much dopamine!!  It will make us feel better–for about 5 min.  Then you will hit the dopamine crash and need another cookie and then another and then a cocktail to wash it down and with just 3 cookies and a cocktail you have eaten 1300 calories almost an entire day’s worth of food.

As half of you are putting that cookie down as you read, I want you to know the holidays don’t have to be fitness doom and gloom!  You may not lose weight during the holidays, but if you exercise you can prevent weight gain and allow yourself some budge room to have 1-2 peanut butter balls.  The major problem is exercise around the holidays can also be a problem.  With so many holiday parties and end of year work deadlines our workout routines seem to go out the window.

So set a goal for yourself now!

 It is proven that people are more likely to workout if they are working towards a goal.

Sign up for a holiday 5k within the next week or two and then a New Years 5k!  Make it your goal to beat your time in your New Years Dash!  Most towns have both a jingle bell dash and a New Years run.  Get online and look for the nearest ones near you.  If you can find one, create unofficial holiday 5ks with 3-5 (the more the merrier!) friends.  It will help keep you all accountable and perhaps become a holiday tradition!

Remember, if you train hard you actually did earn a cookie!  But only one.  A 3.5 mile run burns approximately 350 calories (depending on your body weight).  Think about that the next time you see the cookie tray laying out at work!  We don’t have to deprive ourselves, but it is important to separate whether we actually earned a treat verses we wish we earned a treat!

cyber monday

Cyber Monday Decision

cyber monday

Cyber Monday, the way I see it we have two choices—and no, neither of these have to do with online shopping.  Most likely we all ate way too much the past 4 days.  Thanksgiving usually sets the tone for the holiday season.  Often times we overeat at Thanksgiving.  This  leads to our brains prompting us to eat more fatty foods since our reward centers have been on overdrive.  The reward center works by releasing dopamine and serotonin when we eat sugary food.  When these chemicals dry up we crave more carbs and sugary foods.  This cycle will perpetuate during the holiday season as coworkers bring cookies into work and your friends make you their world famous pumpkin bread.  This is where our cyber Monday choice comes in.  We can choose to say I’ve already been so bad, what is one more cookie/pumpkin bread slice etc., or we can choose to use the “fuel” we stock piled over the weekend.


You’re already eaten poorly for the weekend.  You can’t change that, but instead of beating yourself up over what you may consider a mistake you can choose to see this as the KILLER WORKOUT week!  Following Thanksgiving, malls have Black Friday.  The internet has Cyber Monday.  I like to think of the week following Thanksgiving as Killer Workout Week.

If we follow a ketone cycling diet, we have all most likely indulged in far too many cheat meals within the past 4 days.  That doesn’t mean that our diet has been completely thrown out the window, nor does it mean we should continue to perpetuate this eating cycle until January 1st when we decide we have to lose the 20lbs we gained over the holiday!  No, what this means is that you will have plenty of glycogen stores to fuel your muscles for KILLER WORKOUTS all week long.

Stop feeling helpless and upset and instead take control over what you can do this week!  Maybe this week, you will finally deadlift 450lbs!  If you’ve been stuck at running 4 miles, today is the day to set out for 5.  If you’ve never tried crossfit take a class today knowing you’ll have the fuel to make it through!

Society will tell you overeating is bad—and while I am not telling you to go overeat all the time, what I will remind you, is food is fuel.  If you ate too much, all that means is your gas tank is overflowing.  Go burn some gas while it’s still fresh in your system!