Holidays

Red light, Green Light: The 1-2-3 Rule

Recently, nutrition meetings have been geared towards “surviving” the holidays.

Members at RD are extremely motivated to see change and they work so damn hard to make it happen. However, members tend to get down on themselves because social gatherings and time restrictions limit their ability to make the decisions necessary to reach their goals. 

Last week, we posted a blog about how to manage holiday engagements (Click here). It provides questions to ask yourself while you’re in the moment to help you make better choices. This is a LONG ROAD! If you expect to live past tomorrow, eating healthy NEEDS to be something you’re working on. We don’t mean KILLING IT, we mean working on it. There’s no perfect diet, so just keep chipping away at your nutrition habits to learn how to balance your diet to achieve your health and fitness goals.

So, where do you stand this season? Here are the 3 levels of holiday commitment to your nutrition:

3= Surging

This means you are all in and trying to create a dramatic change. You’re journaling, measuring and planning to make progress.  You are in contact with your coaches about any challenges you may have.

2= Working on it

This means you really do want to make change, but you’re having a hard time, due to the pressures of the season.  You could go “all in”, but will be disappointed every time you “cheat”.  Instead, map out the times that you can surge and the times you can’t.  Maybe you have 1 good week and then 3 Holiday parties, followed by 3 more easy days, etc.  Plan to make progress during the times that are on the easier side and limit the damage during the more challenging times. Just don’t let a few parties ruin an entire month.

1 = Don’t give a sh*t

You’re not ready to make progress right now. You have given it thought and it’s just not working. That’s fine. Good for you to admit that things aren’t working well. This means it’s time to switch gears. Focus on simpler habits, like making it to the gym 3x a week, drinking more water or getting 8 hours of sleep. It’s the same idea as #2. Getting comfortable with chipping away at an objective.

Again, it comes down to honesty. At RD, there’s no judgement. We just want you to be your best. This is a way to self audit so you can decide how to spend your emotional energy. If you’re surging, you’re all in. If you don’t care, don’t spend your energy feeling bad it’s not working. Pick yourself up by the boot straps and make something else work. You can do it.


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RD's Holiday Survival Guide Part 2

The holiday season is a time of celebration with family and friends. Eating and drinking, watching movies or football can all work against your health and fitness goals, but this doesn’t have to be the case.

In this second installment (Click here for first installment), RD wants to help you be successful during the holidays and ward off an extra notch on your belt. Follow these guidelines to maintain your fitness level from now through the rest of the year and set yourself up for big changes heading into the new year!

1) Have Protein With Each Meal

Protein breaks down into amino acids which are the building blocks for muscle. In a holiday situation, protein also keeps you full longer, discouraging over eating. Even if it’s “just” a protein shake, working in protein to every meal sets you up to maintain or build lean muscle during the holidays. 

2) Drink Water

Why? Hydration is massively important for the health of your cells. With a lot of holiday festivities, alcohol and sugary drinks are always at an arms reach, leading to dehydration. Actively trying to drink more water will help stay closer to an optimal state of hydration.

3) Resistance Training Over Cardio

Cardio has been shown to burn slightly more calories during a workout compared to lifting, however, resistance training (lifting) takes the cake in terms of metabolic effect. Lifting weights increases your metabolism for up to 24 hours after your workout. Cardio’s effects end once you hop off the treadmill. Prioritize “lifting,” and combine an upper body, lower body and core move to get maximum results.

4) SLEEP

Even though you may be on vacation, it’s easy to actually lose sleep when you’re out of your routine. Loss of sleep can lead to insulin resistance, a condition where your body has trouble regulating it's blood sugar level. Sleep helps the body produce the hormones that balance your sugar. Sleep is also important for cognitive function. Plan to get at least 6-8+ hours per night. (Source: 1


BE BETTER THAN YESTERDAY!

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RD's Holiday Survival Guide Part 1

The holiday season is a time of celebration with family and friends. Eating and drinking, watching movies or football can all work against your health and fitness goals, but this doesn’t have to be the case.

In two installments, RD wants to help you be successful during the holidays and ward off an extra notch on your belt. Follow these guidelines to maintain your fitness level from now through the rest of the year and set yourself up for big changes heading into the new year!

1) Eat Slowly and Stop at 80% Full

Over eating means excess calories. Eat sensibly by eating slowly and stopping at 80% full. Your meal should take you between 15 and 20 minutes to eat. Stopping at 80% full means you should stop when you feel full, but saying to yourself, “I could probably eat a little more, but I won’t.”

2) Eat Every 2-4 Hours

It’s easy to lose track of time during family gatherings. Next thing you know, it’s dinner and you haven’t eaten since breakfast. This will make you hungry as a wildebeest and lead to over eating. Our favorite tip for any holiday is make sure to eat breakfast and have 2 snacks (protein shakes are easiest). This fills 3 gaps in the day, forces you to plan your meals, and makes stopping at 80% full more likely to happen.

3) Exercise 3-4 Days a Week and/or Move Daily

This time of year is chaotic. Family functions, work parties, and shopping eat up “you time.” Manage your time and make sure to move and/or exercise at least 3 to 4 times a week. Your workouts don’t have to last longer than an hour. Warm-up, pair an upper and lower body movement with a core move, do that circuit for 15 minutes and you’re done. Don’t over complicate. Get in and get out!

4) Recruit an Accountability Partner

Having an accountabilibuddy is another great strategy for being successful during the holidays. It’s challenging to stay motivated 24/7. Employing a friend to do the heavy lifting with you helps keep both parties excited to stay on track.


THERE'S NO NEED TO GO IT ALONE ANYMORE. GETTING RESULTS ON YOUR OWN ISN'T EASY. RD ISN'T JUST A PLACE WHERE PEOPLE GET SWEATY, IT'S AN ENCOURAGING COMMUNITY OF KIND PEOPLE WORKING TOWARDS A COMMON GOAL; BE BETTER THAN YESTERDAY!

We want to help you succeed! 

Click below to schedule your free consultation!