1.
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HOLIDAY
FITNESS
SURVIVAL
GUIDE

2.
Presented by
Holiday Fitness Survival GuideHoliday Fitness Survival Guide
You’ve worked hard,
dedicated time, and put
in a lot of effort towards
reaching your fitness goal.
You did this by:
• exercising regularly,
• eating healthy,
• keeping motivated,
• and staying on track.

3.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
THAT’S GREAT!!

4.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
Unfortunately ...

5.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
THEY’RE BACK!!!

6.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
DON’T let family dinners or
holiday parties sabotage all
your hard work at the gym!
These holiday fitness
survival tips will help you
enjoy the season, while still
making sure you stay on
track towards reaching your
fitness goals!

7.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
The holiday season is notorious
for distracting people from their
workouts. One missed workout
can easily turn into several over
the holidays. Be sure to:
1. Establish your complete
holiday schedule, and include
your weekly workouts.
2. Create a “Plan B” for times
when you can’t get to your
workout (i.e. 15 minute
exercise breaks – brisk walk,
push-ups and sit-ups)
3. Schedule a workout in before
your holiday gathering to help
alleviate any “holiday guilt”
SCHEDULE YOUR WORKOUTS IN ADVANCE

8.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
If you plan on traveling during the
holiday season, be prepared to
exercise with or without a fitness
club. Be sure to:
1. Bring your workout clothes
and shoes on the road
2. Choose hotels that have
fitness rooms or are
close to fitness clubs (i.e.
complimentary free passes)
3. Bring “travel-friendly” fitness
accessories (i.e. jump rope,
exercise resistance bands, TRX
suspension trainer), especially
if you don’t have access to a
gym or fitness center
FIT EXERCISE INTO YOUR TRAVEL SCHEDULE

9.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
The holidays can add a lot of
additional stress to your already
hectic schedule.
To ensure the holiday season is a
pleasant one, try to include stress
relieving activities on a daily basis,
including:
• 5 to 10 minutes of meditation
• Watching your favorite show
• Reading a book
• A vigorous workout
• A 30 minute massage
FIND WAYS TO MANAGE YOUR HOLIDAY STRESS

10.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
The holidays are all about the “over
the top” feasts, delicious food, and
abundance of alcoholic beverages.
To help curb your appetite at these
events plan on eating four to six
small meals throughout the day
(healthy choices, of course) so you
are less likely to binge at the dinner
table.
Choose “heavier” foods with a high
water content and lower calories
like:
• Broth-based soups
• Fruits
• Vegetables
EAT SMALL MEALS THROUGHOUT THE DAY

11.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
The appetizer table is a dangerous
place to “hang out”. Although
the table includes small portions,
they can pack a lot of calories
in a single serving! To avoid the
“unintentional” calories at the
appetizer table:
• Don’t hang out at the
appetizer table
• Use small plates or napkins
and limit yourself to two trips
• Choose healthier, nutrient-
dense foods (i.e. fruits,
vegetables, low-fat foods)
• Limit yourself to one low-
calorie alcoholic beverage (i.e.
wine, light beer)
PROCEED WITH CAUTION AT THE APPETIZER TABLE

12.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
The holiday theme for food is
“abundance” (i.e. big plates, big
portions, and big heartburn).
Remember that you don’t have to
finish everything on your plate to
enjoy your meal.
The first few bites always seem
to taste the best. If you are
looking to truly enjoy your food,
while still avoiding the guilt of
overindulging, simply take a few
bites of each luscious dessert or
savory treat on your plate.
Remember, in just a few bites you
get 90 percent of the pleasure
with only 10 percent of the
calories!
DON’T FINISH EVERYTHING ON YOUR PLATE

13.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
Sitting down at the dinner table
is not a competition! It takes
approximately 20 minutes for our
brain and stomach to register
feelings of fullness. If you eat too
fast, you will most likely eat more
food than your body really needs.
To avoid overeating:
• Wait 20 minutes in between
snacking at the appetizer table
and eating the main course
• Note of the time when you
start your meal (and eat slowly)
• Have at least one glass of
water with your meal (in
addition to your alcoholic
beverage)
AT THE DINNER TABLE ... SLOW DOWN!

14.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
Liquid calories can add up quickly
(especially alcoholic beverages).
Alcohol contains nearly as many
calories per gram as fat (7 calories
versus 9 calories) and it tends to
lower our inhibitions which opens the
door to over indulging on high calorie
foods. Below is a list of alcoholic
beverages and their calories:
• 80 calories - White wine (4 oz)
• 85 calories - Red wine (4 oz)
• 100 calories - Light beer (12 oz)
• 120 calories - Wine cooler (8 oz)
• 150 calories - Gin and tonic (4 oz)
• 160 calories - Beer (12 oz)
• 205 calories – Eggnog (4 oz)
• 225 calories – Daiquiri (4 oz)
• 262 calories - Pina colada (4 oz)
• 270 calories - Margarita (4 oz)
CHOOSE LOW-CALORIE BEVERAGES

15.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
To burn some of the calories
you’ve consumed at the event,
walk around the room and
socialize. You burn additional
calories by being on your feet and
you are less likely to eat while “on
the move”. The additional steps
you take throughout an evening
can add up to a few hundred
calories.
If you are brave enough to venture
onto the dance floor, you can burn
significantly more calories! For
example, according to Self.com,
for every 15 minutes of “social”
dancing, a 150-pound person can
burn over 80 calories!
MOVE AROUND THE ROOM (or get up and dance!)

16.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
One of the best ways to track
your fitness progress during the
holidays is with a training and
nutrition journal. It makes you
accountable for your actions and
is a great way to ensure you stay
on track during unpredictable
times, like the holiday season.
Writing in a journal also helps
you maintain a realistic view of
your overall program and how
your workouts and nutrition can
balance each other out. For
example, an overindulgence one
day can serve as extra fuel for a
challenging workout the following
day!
MONITOR YOUR TRAINING AND NUTRITION

17.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
Take the necessary steps to make
the most of the holiday season,
while managing to stay on track
with your fitness progress.
Remember to always be good to
your body ... and it will be good
to you in return.
ENJOY THE HOLIDAYS!

18.
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Holiday Fitness Survival GuideHoliday Fitness Survival Guide
THANK YOU!
For more information visit
www.todaysfitnesstrainer.com