Nutrition and the Holidays: Staying on Track by Rebekah Tilson

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As we come up on Christmas and head towards New Year’s, it’s common to struggle with your nutrition and put on some unwanted fat. So Rebekah Tilson is here today to give you some great tips on how to manage it all. Rebekah has an extensive education and history in training and nutrition – and she’s the head coach for our Eat What You Want program. If anyone will give you straight advice on nutrition in real life, it’s her. So enjoy!


Nutrition and the Holidays: Staying on Track by Rebekah Tilson

Well, it’s that time of year again… candy canes and cookies and dreamy sugar plum fairies. Cheese dipped this and chocolate covered that… but wait, we’re training… and trying to get jacked. So what’s a girl (or guy…) to do with all these temptations swimming around? Here are some of my go-to tips for creating a Holiday season filled with health, happiness, and a bit of that enjoyment thing…

  • Stick to your goals. No excuses. You’ve spent all year training to keep your body in shape, have made progress in the form of weight loss, or killer PRs… just because December 1 rolls around doesn’t mean you throw caution to the wind and forget about all the work you put in for the past 11 months. Whatever your goals, keep that in the forefront of your mind. For me it’s living long and living healthy. Scooping up a mini-cheesecake is not going to help me reach my goal; my goal is bigger and more important than that sugar-laden confection. For you it might be to lose 3% body fat, or hit 100 kilos on your snatch. These goals are more important than momentary satisfaction and indulgence. So next time you reach for the tipsy egg nog or decadent chocolate treat, remind yourself that your goals, your progress, and you are more important.
  • Make a plan. We have a yearly spaghetti dinner with friends that we are lucky enough to attend. We know this, so we don’t eat spaghetti for breakfast, lunch, and dinner that day. In fact, we save a bunch of carbs (from our macro plan) for that evenings’ indulgence. Yes, I said it, we go HAM on some spaghetti. That’s our plan, we’ve thought about it. We don’t leave our health to chance, we make a plan and a decision. Another plan that works great: limit yourself to two appetizers, or two drinks for that work party you’re going to… “But, it’s the end of the day and I’m starving?!” you say… well, here’s where the next tip fits in…
  • Prep, prep, prep. Prep time is not just for pre-competition, or for those days when you have all the time in the world to bake 25 sweet potatoes on a Sunday night. Prep is to fuel your goals. Set aside an hour or two one day a week to cook protein, carbs, and whatever else you need for a successful and healthy week. Add some extra fiber to enhance satiety so you’re not tempted to reach into that bowl of red and green foiled kisses sitting on your co-worker’s desk. Use spice (cumin is where it’s at) and make your food more interesting to eat than the factory-made, store-bought, tastes-like-waxy-sugar mini crunch bars jumping and waving at you from across the room.
  • Let it go. If you’ve jumped ship into the world of creamy, sugary crazy, don’t give up hope. Let it go. Don’t continue to snowball into a frenzy thinking January 1 is around the corner. Your new year’s resolution starts right now. Don’t beat yourself up at going over your two-app limit, or having an extra piece of cake, it’s ok and your body will get over it… so let your mind get over it, too.

Creating some simple “rules” or guidelines for yourself during this season is extremely helpful in feeling like you can indulge a bit and have fun with friends and family while not derailing your goals. As a note, every December my goal is to leave the holiday season more fit than when I went into it. It’s not too late for you to jump on board, too… we still have these next seven days to knock it out of the park!

Wishing you a very Merry Christmas, Happy Chanukah, and amazing New Year!

Love+light,

RT

 

Mash Mafia is celebrating Christmas and the Holidays with the “12 Days of Christmas” Holiday Specials. Here’s what you get:

10% off all E-Books

and

Free Domestic Shipping for all of our New Apparel

img_7298

Check out all the savings here: ==> 12 Days of Christmas Holiday Specials

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