December 2016

The Monthly Challenge:

Settling Down for a Long Winter’s Nap

What activities can hamper a good night’s sleep? Stress, being overweight, alcohol consumption, and lack of physical activity. Did I just describe what you are experiencing during the holidays? If so, this challenge is for you. Try to set this bedtime routine (for week days and the weekend) to get a better night’s sleep and tackle the holidays head on.

  1. Set a bedtime for week days and the weekend and try to stick to it.
  2. 1 hour before bedtime, dim the lights to get your brain into sleep mode.
  3. 2 – 3 hours before bedtime, finish dinner.
  4. 4 – 6 hours before bedtime, no more caffeinated drinks BUT stay hydrated by drinking water.

Let’s see how it works with a bedtime at 10:00pm

Top 10 List for a Healthy Holiday

The holidays from Thanksgiving to New Year’s can be a challenging time to stay healthy. But use the stress of season to turn those numerous errands into your own personal workout routine.

Let go of the workout routine at the gym, and squeeze in your exercise whenever & wherever you can get it, so you can avoid squeezing into other things later.

Give up that prime parking spot near the front of the store and pick one far away. You will avoid the stress, and fit in a nice walk.

Think of the mall as your personal track. Don’t go straight to the intended store, take a lap or two for some extra steps.

While you are there, buy new workout clothing in your size (or one size smaller IF you are really up for a challenge) as an incentive to keep moving & stay active during the holidays.

If you are invited to a neighborhood party, take a walk and give the car a holiday.

Make it a family affair and take the kids on a walk to pick out the best decorated house.

Find out if your town or one nearby has a holiday walk or run. Lift your mental and physical spirit with your neighbors.

Take advantage of a winter wonderland and have a snowball fight or go sledding.

Getting ready for those holiday guest can be a real workout. Cleaning the house can involve step climbing, lunges (with a vacuum), light weight-lifting, and a great aerobic routine.

At those holiday parties, spend your time on the dance floor versus the buffet lines and burn off the calories.

A Suggested Exercise Plan

Just Getting Started*
4 - 5X / week - Cardio Activity, (a short walk).
2X / week - Strength Conditioning (light weights – canned goods work too).
3 - 7X / week - Flexibility (stretching).

*Always consult with your doctor before starting an exercise regiment.