Monday, December 25, 2017

3 Tips To Battle the Holiday Bulge…

The average person can gain 6-15 pounds from November 1st through January 1st. Holy! Busy schedules, holiday parties, and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fit. 

Here are 3 tips to help you control the DAMAGE this holiday season:

1. Engage in high intensity training (HIT). There are a variety of techniques to use within this method. The key is to maximize your time in the sweat box to get the best results. RHF uses metabolic training to maximize your fitness experiences. Read more.

2. Eat clean 80-90% of the time. Consume cheat meals rather than engaging in cheat days to keep your engine running. 400-600 calorie meals is a good range to shoot for. Choose meals full of color, balance, and variety. Limit or avoid heavily processed foods. Check out Isagenix to take your nutrition to the next level. Read more on Isagenix for enhanced performance.

3. Hydrate and rest when your body tells you to. Always listen to your body. As a baseline consume 60-120 oz. of water daily and try to get 7-8 hours of quality sleep each night. Read Snooze or Lose on the RHF Blog.

3 Fitness Tips to Endure the Holidays...

These tips will help you maintain your endurance and extend performance in the gym and on the road...

Fuel Properly: Between those big feasts you need to make sure that you eat the proper fuels to enhance your workouts and maintain good energy. Eat fruits, vegetables, nuts, whole grains, and plenty of water.

Plan to Workout: Focus on quality of training (always) rather than quantity. If you are traveling then plan ahead to find a gym nearby. If traveling by car, you can pack a set of dumbbells and resistance bands. If you absolutely are unable to make the time to put together a structured workout try spending 5-10 minutes doing squats and pushups to keep your blood and muscles moving.

Know Your Limits: If is important to know your limits when starting or even restarting a fitness plan. Always warm-up for 5-10 minutes, stretch, then engage with common sense. If using weights start lighter with more reps (10-15) and gradually build on it to avoid injury. Always listen to your body for best results.

Holiday Nutrition Tips From RHF...

 I'll keep this one short. You are what you eat. Better yet, your biology is your biography. Use these tips ward off the metabolic disruption in the coming days....

1. Front load your calories. Eat a healthy snack before you go to a holiday party or the grocery store. This will help prevent excess consumption of food at the party or store.

2. Double fist it. When at the party keep your hands full by holding a purse, camera, cell phone...anything that will keep you from holding food or a drink-unless it is water or course.

3. Use a small plate. When you do eat at the gathering, grab a small plate for small portions. After you have your plate of food, stay away from the table of temptation.

4. Just politely say no. Aunt Annie wants to load you down with doggie bags of leftover ham and turkey, potato salad, and pumpkin pie.

5. Remember to hydrate. Keep in mind that certain drinks (especially caffeinated and alcoholic ones) will dehydrate you. So drink up, yes, but make it water (filtered of course).

Committed To The Committed...Lurk Or Leap?

We are a results driven, exercise-centric program. RHF runs programs rather than just classes (big difference). We are committed to the committed.

Fitness is a necessity rather than a luxury. Treat it as such.

Your fitness action plan should always match your goals. Take the necessary time to get clear on what you truly want to accomplish. Make sure this is right for you.

Train for the trials…

Let fitness enhance your life rather than control it; getting better matters. This is why it is always a good idea to have a fitness pro watching over you. You will have to spend your time, energy and your financial resources to create fitness in your life. You cannot purchase fitness. You cannot wish fitness into your life. You gotta show up and put in real, honest work. Earn it like you earn your meals. Earn everything.

Fitness gives you more than you give it. Throw your heart into it and your body will follow.

No hard sell. If you want it come and get it…

Training is always worth the price.

Why lurk when you can leap?