December 2018 Highlights

Holiday Exercise Survival Tips

Most of us already know the benefits of proper exercise, nutrition and rest. Unfortunately, during the holidays our priorities can become a bit misaligned and we begin to sacrifice this area.

Exercise, nutrition and rest not only helps prevent weight gain, they also fight the stress and anxiety that commonly accompanies this time of year.  When we exercise, eat right and get plenty of rest, our bodies actually produce hormones called catecholamines that help elevate our mood and fight off stress, depression and anxiety.  Conversely, when we take our physical bodies for granted, our body actually produces cortisol.  Cortisol is the stress hormone and it can lead to increases in fat production and storage as well as stress levels.  Needless to say, the holidays are no time to stop exercising.

Try these tips to help you stay on track over the holidays.  They are simple to do and will make a world of difference for you.

Tip #1 – The 80-20 rule is great for this time of year.  None of us will eat perfectly during the holidays.  But if we are able to eat well at least 80% of the time, we should be able to maintain our current fitness level.  The remaining 20% should be used with discretion.  Use it to treat yourself to something that you may have only during Thanksgiving or Christmas or as a way to keep you motivated to be disciplined during the “tough” days.

Tip #2 – Workout – It is possible to become extremely busy over the holiday season. But being busy is no reason to be unhealthy.  Doing a 15 to 20 min body weight workout will carry you through this time if done 3 to 4 days a week.

Tip #3 – Drink Water – Water helps with energy levels, digestion and hunger.  It also has no calories.  If you are eating increased calories, the last thing you want to do is add in high calorie drinks like sodas, punches and alcohol.  Aim for 8-10 glasses of water per day

Tip #4 – Get Some Sleep – Nothing recharges the mind (and body) like 7-9 hours of sleep per night.  Research has shown us that in order to function at our highest level (our goal) we need to be sleeping.  5-6 hours per night may seem like enough but it is not.  Our mind only recharges in the 7-9 hour range.

Try adding the following tips into your daily routine to help reduce stress and add enjoyment to “the most wonderful time of the year.”

Written by: Tracey Rodriguez, IRON Girlz Gym

Tracey Rodriguez

Tracey Rodriguez is from Glendale Arizona. She has been in the fitness industry since 2004 and opened up her DREAM facility IRON Girlz located in Peoria AZ in Oct of 2014, a 6200sf ladies only training facility. It has been open for four years.. helping ladies build confidence, lose weight, build endurance and to love themselves from the inside out. For more information check out

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