Trainer Tips: Holiday Health Survival Guide by Rachele

18 Dec

Guest Post by Rachele Jaegers

Happy Holidays! Wow, where has the year gone? If you are like most of us, you set all of these goals and plans last January and before you blink, it’s December and closing in on another year. In my opinion, it is more important to stay on track during the holidays with all of your health and fitness goals than at any other time of the year. Do not let 6 weeks of holiday parties, baked goods, eggnog drinks and cold, dark days derail all of the hard work you have put in this year. Or, if you are reading this and thinking you can’t undo what you haven’t done, now is a great time to start getting after your health goals! You do not need a new year or a new week to get started on a better path-right now is the perfect time!

You already know that you need to exercise and eat decently during this time of year, but you have less time than ever trying to get everything done,  so you might be perplexed about where to begin. Here are a few of my top tips I give clients this time of year. I’ll start with fitness and move on to nutrition.


Fit tip 1 – You do not need an hour or more to get a good workout in!! The number one excuse given for not working out is lack of time. Guess what? All you need is 20-30 minutes to get a killer full body workout in. Some of my favorite quick workouts are:  Tabata Sets, HIIT Training, Sprinting and Circuit Training. Pick a few exercises such as plank, squats, lunges, pushups, jumping jacks, wall sits, arm dips, burpees, skaters and get moving! Multi-task your muscles. Hold a squat while doing bicep curls….. Plie squat while doing a shoulder press… Choose exercises that work more than one muscle group to get the most bang for your buck.

Fit Tip 2 – Park as far away from the store when shopping and use the stairs. You’d be surprised how many extra calories you can burn by adding more steps to your day. We sit FAR too much each day. Look at walking as a gift to your body to even out all of that sedentary time you spend at a desk

Fit tip 3 – Make your desk an at-work gym. Try some arm dips on your chair, pushups against the wall, hold a squat over your chair and see how long you can hold it, take a minute to hold a plank. Make up your own little circuit: 1 minute wall sit, 1 minute of jumping jacks, 1 minute of arm dips,1 minute plank and one minute of squats. Repeat a few times throughout the day and you have your workout done! It’s ok if your co-workers give you silly looks; your healthy backside will pipe them down and get them joining in before you know it

Fit Tip 4 –Instead of using a shopping cart at the grocery store, carry 2 baskets and work your upper body! I stumbled across this by accident this week thinking I was only picking up 4 items and ended up with 2 full baskets and a great arm workout traversing the aisles of the store. Make sure to try and pack an even load in each basket. People may offer you a cart, but just smile and say no thanks.

Fit tip 5 – Something is always better than nothing. If you did not have time to get a workout In all day, use the commercial breaks during your TV show to get moving and grooving. You are allowed to take a day off, and your body needs them. But, you should be trying to stay active most days of the week and 5 minute of something is lapping everyone who did not get off the couch!

Health tip 1 – Eat BEFORE you go to a holiday party. I know this sounds crazy, but it is my #1 health tip. If you prepare a healthy meal or snack for yourself before you head out to that holiday gathering, you will not be as tempted to sit at the cheese dip, shoveling loads of calories down your starving throat. We all know that the best food choices are not made on an empty stomach. Don’t set yourself up to overindulge and feel terrible the next day; treats and yummy food in moderation are always ok, but enjoy them and don’t eat out of starvation

Health tip 2 – Do not DRINK all of your calories at holiday parties. If you are enjoying some cocktails, try and stay away from the sugar-loaded drinks and add soda water and fresh citrus to spruce up your drinks. Your head will thank you the next day as well, as sugar is one of the main causes of that hangover headache.

Health tip 3 – Healthy protein and fats keep you full longer and help regulate your blood sugar throughout the day. Ever notice how much hungrier you are during the day if you start your day with a big bowl of cereal? Those carbs wreak havoc on your blood glucose. I find if I have a high fat/protein breakfast, I make much better food choices during the day that fuel my body right. I love coconut oil in my coffee, some poached eggs with spinach, tomato and fresh avocado.

Health tip 4 – FORGIVE yourself. We all overindulge once in a while. That is not a reason to chuck all of your hard work out the door and tell yourself you will be “good” again in the New Year. Just chalk it up as a bad day and MOVE ON! Flex your willpower a little better the next time temptation is staring you in the face and show it who is boss.

I wish everyone a happy and healthy holiday season and a joyous new year. If you need any help getting on the track toward better health you can find me at I am here to take the work out of working out for you! Enjoy this season with family and friends and know that it’s the people around you who make the memories.



One Response to “Trainer Tips: Holiday Health Survival Guide by Rachele”

  1. rorylayne December 18, 2013 at 7:01 pm #

    Oh I just love you Rachele Jaegers you are such a smart chicky poo!!! Keep on being a rockstar!!!!

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