Staying healthy during the holidays
By Callie Broderick
To stay healthy during the holidays, it’s all about knowing your limits, portion control, and knowing what healthier options there are.
Some people forget about diets that are either ordered by a doctor, or help strive for personal weight goals.
It’s very understandable to go crazy and indulge on Thanksgiving, but it is more important to prevent poor decisions and getting sick. Here is an example of a meal plan I use when I want to tone up. You may need to alter your serving size or switch up the order based on your specific schedule, but this should get you started in the right direction:
Meal 1 : 3 egg whites, 1 whole egg, ⅓ cup of plain oatmeal (fruit can be added and stevia).
Meal 2 : Protein bar, or one scoop of protein in a water bottle.
Meal 3 : 3 oz. grilled chicken salad, 4 oz. sweet potatoes, and a bit of something sweet.
Meal 4 : 3 oz. shrimp (ground turkey & beef are alternatives) , ½ cup of brown rice, 1 cup of vegetables.
Meal 5 : (post workout) : 1 scoop of protein.
Meal 6 : plain non-fat Greek yogurt, 1 scoop of protein or 2 tablespoons of peanut butter.
You can adjust this meal plan on what source of protein you prefer, if you are vegan, or what you prefer.
In order to reach a fitness goal the diet is 70 percent and exercise is 30 percent. I think being active every day is important even if you just walk for a half hour. There are easy at home workouts to do, there are blogs you can go to for ideal workouts, and YouTube has great home workouts.
I am a weightlifter and focus more on wanting to body build, but most individuals have way different goals. It’s all depending on what your goals are. The biggest myth towards women is that if you lift weights you will get “big” and look too muscular and less feminine, but i’m here to set that fact straight.
Women simply do not have enough testosterone in their body’s to get very big, the human body can only get so big and everybody is different. If a gym membership isn’t in your budget, you can run outside and again workout at home.
If you have a job there is the YMCA, Anytime Fitness, which I have a membership to, but you are stuck in a membership for a whole year, so I wouldn’t recommend it if you get bored easily. Then there is my favorite gym in the whole wide world — Fitness Four All extreme training center. It fits people who are serious about training and like a big variety.