Holiday Maintenance

Every year millions of people indulge in the holiday spirit by also indulging in rich holiday foods. Most use the excuse that "it's the holidays" and "I'll start my diet with the New Year," as they throw their self control out the window.

However, it doesn't have to be all or nothing. One can enjoy the the savory and sweet foods that surround the holidays without over-indulging. It's okay to allow yourself an occasional extra scoop or a dessert. Just don't make it a daily December ritual. When you are enjoying festivities or neighborly treats, try to do so in moderation. And when you are away from the merry-making, make a conscious effort to eat right.

You may not lose weight or increase your fitness level over the holidays, but you can certainly set a goal to maintain it!

Sleep Better

We all know from experience how important sleep is! Getting a good night’s rest can help improve your mood and your health. The Better Sleep Council has eight guidelines to help you get a better night’s sleep:

1. Keep regular sleep hours
2. Cut down on stimulants such as coffee, soft drinks, and medications that may contain caffeine
3. Sleep on a good bed
4. Don’t smoke
5. Drink alcohol in moderation or not at all
6. Set aside a planning or "worry" time earlier in the day
7. Don’t go to bed stuffed or starved
8. Exercise regularly

According to the Better Sleep Council, “Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing the body and mind to unwind. While the fit seem to sleep better and deeper…you don’t have to push to utter exhaustion. A 20- to 30- minute walk, jog, swim or bicycle ride at least three days a week…should be your goal. But don’t wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat…The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures.”

Recovery

Many people still believe the “No Pain, No Gain” saying which implies that you can never work too hard. However, this myth disregards the importance of recovery. In order for our bodies to receive the benefits of exercise, we must allow our bodies time to recover. During exercise we break down our muscles and then during recovery our bodies rebuild stronger in order to meet the new demands.

Overtraining is the imbalance of training and recovery. Some of the signs and symptoms are as follows:

• Chronic fatigue
• Lowered self-esteem
• Feelings of depression
• Difficulty concentrating
• Decreased performance
• Increased heart rate at set workload
• Increased rates of infection
• Loss of appetite

To prevent overtraining, follow a well-balanced, progressive training schedule. Then be sure to listen to your body; if you feel like taking a day off or taking it easy, do it!