Tips to Stay on Track this Holiday Season
Lauren Padula DPT, CSCS

The holiday season is a time for giving, receiving, celebrating, travelling, and spending time with loved ones. A time filled with parties and dinners, and not usually with workouts and gym sessions. While it may be difficult, it is possible to maintain your health and fitness while still enjoying all this season has to offer. Whether you’re travelling, spending time somewhere wintry and cold, attending parties, or throwing them yourself, these tips will help you stay on track.
Scenario 1: The Traveller
Packing: Make sure to pack a pair of multipurpose shoes that can be used for physical activity. Also, think about packing quick drying, lightweight clothing that can be used for exercise and can also be layered for warmth.
Eating on the go: Pack your own snacks if you can(granola bars, trail mix, almonds). If not, look for whole foods (not packaged foods) that are as minimally processed as they can be. Most importantly, stay hydrated!
Physical activity. If you have a long layover or wait this holiday season, walk, walk, walk, walk, and walk! You can also do simple sitting and standing exercises that don’t take up much space or use equipment. Examples include heel raises, squats, and leg kicks.
Scenario 2: Walking in a Winter Wonderland
Visiting somewhere cold? Have no fear; there are plenty of indoor exercises that can keep you in shape. Utilize your body as your source of weight. Pushups (on your feet or on your knees), squats, lunges, chair dips, planks, and sit ups are great exercises that don’t require any equipment (or for you to brave the outdoor weather). 
Stuck somewhere without a gym? Head outdoors for a long walk or run. Find a local high school and walk their bleacher stairs and track. Locate the nearest park or playground and utilize benches for push-ups, step ups, dips, and squats.
Scenario 3: Short on Workout Time
10 Minute Workout Fixes: Try a quick yoga series in the morning (sun salutations are a great wake up), go for a brisk walk before lunch or dinner, do a series of squats, push-ups, lunges, and sit ups before going to bed. Every little bit you can squeeze in adds up!
“Kitchen Sink” Exercises: Try them while washing dishes or brushing your teeth. Balance on one leg, do heel raises, body weight squats, or countertop push-ups.
Involve the whole group: No better way to incorporate exercise with socializing than going for a relaxing walk, bike ride, or hike with your loved ones. That way you’ll all benefit!
Scenario 4: It’s Party Time
Hosting the Party: Try making some healthy substitutions for normal party fare. Serve whole grain chips and crackers instead of fried potato chips. Dish up low-fat dips such as hummus, salsa, and guacamole instead of cream, mayonnaise, and cheese based dips. Pan fry or bake appetizers instead of deep frying them. If you’re baking, look for recipes using dark chocolate instead of milk or white chocolate. Search for alternative recipes that use sugar substitutes (Splenda or Stevia), low fat milk or dairy (instead of heavy cream), and applesauce (instead of oil).
Pre-Party Tips: The most important things you can do to curb cravings once you get to the party are stay hydrated and eat something healthy before attending the party. Snack on almonds, dried unsweetened fruit, chopped vegetables, and whole grain crackers before being tempted by less healthful goodies.
At the Party: Try to position yourself away from the food table. The closer you are, the more likely you will be to mindlessly munch throughout the party. If you do decide to eat, load up on vegetables, lean meats, and whole grains. Try to avoid rich dips, anything fried, and most desserts. As far as adult beverages go, lean towards red wine and low calorie beer and try to avoid any of the mixed drinks (margaritas, eggnog, and punch) as they tend to be loaded with sugar.
Most importantly during this holiday season, remember that the key to surviving this season is moderation!

About the author:
Lauren is a Doctor of Physical Therapy and strength and conditioning coach in San Diego, owning beFIT Physical Therapy and Personal Training, which focuses on functional training and rehabilitation. She can be reached at (619) 500-3481 or moc.liamg@nerual.aludap.