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Get Fit Newsletter December 2, 2019

did you forget?

…about your fitness goals?

Just because it’s the holidays doesn’t mean that your fitness goals no longer matter. In fact, if you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1st.

I have a better idea for you…let’s keep you focused on your fitness goals while still making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results that you’ve worked so hard for.

Here’s how to stay fit this holiday season:

Holiday Fitness Tip #1: It’s All About Moderation

Don’t try to deprive yourself of all the foods you love, this is unrealistic. Instead, be smart about what you choose to eat. Enjoy your very favorite flavors of the season, but in moderation. Trim calories where you can by only eating those rich foods that you really enjoy.

Also, be sure to limit the number of alcoholic beverages you drink. These drinks are typically filled with tons of sugary calories. Try alternating an alcoholic drink with a non-alcoholic drink like sparkling water.

Holiday Fitness Tip #2: Fiber is Your Friend

Here’s a simple tip that most people overlook when loading up their plates at holiday gatherings…fill up on fiber first. You see, if you are eating a plate that’s mostly fibrous vegetables and greens, leaving only a moderate amount of room for the dishes full of fats and carbs, then your net calorie intake for the meal will be dramatically lower than if you had eaten more of the carb and fat dishes.

While this tip is super effective during the holidays, it’s also a technique that you can carry with you throughout the rest of the year to stay lean while still indulging in what you love. The key is to eat less of the rich, fattening foods and more of the lower calorie, high fiber foods.

Holiday Fitness Tip #3: Exercise is a MUST

Many people let their workouts go to the wayside during the busy holiday weeks, however I am here to tell you how important it is that you keep your workouts a priority. I know it’s harder to get into the gym when it’s cold outside, and when you’re tired from getting ready for the holidays, but that act of lacing up your shoes, sweating, and getting the endorphins flowing makes a huge impact on your overall fitness.

Not only are you burning calories and stoking your metabolism, by exercising every single day you are keeping fitness at the forefront of your mind. It may sound like a small thing but getting into the gym forces you to remember your fitness goals and this small act will help you make better decisions throughout the rest of your day.

All of these small efforts add up, my friend, and you are able to do them all without sacrificing the fun or the flavors of the season. You can do this!

I am passionate about seeing my clients achieve results—and maintaining those results throughout the holiday season and beyond. Call or email today to get started on my best available program.


Do This to Avoid Holiday Weight Gain…

The holidays are filled with opportunities to indulge in rich foods and to consume far more calories than normal. Add to that the travel, house guests and gatherings that cut into your workout routine, it’s no wonder that you’re left in a state of being overfed and under-exercised. It’s a recipe for weight gain! However, you do NOT have to sit by and accept the extra pounds. Do these simple tips to help swing the calorie balance back into your favor.

  • Don’t eat after 7pm.
  • Drink a healthy protein shake for breakfast.
  • Only enjoy ONE sugar treat per day, rather than dozens.
  • Exercise a minimum of 4 days each week.
  • Come workout with me, all through the holiday season!

Bacon Wrapped Stuffed Dates

​​​​When it comes to appetizers, our healthy diets can often fly out the window, which is why I really like these stuffed dates. While this is certainly a treat and not something to include in your daily diet, each date contains protein, fat and complex carbs. Additionally, these ingredients are wholesome and simple, not deep-fried, and not containing a laundry list of additives and fillers. 

A word of advice: make a double batch! These disappear quickly...

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

12 bacon strips, uncured pork
24 Dates (get the kind with pits, these are softer)
½ cup Goat Cheese
24 walnut halves
24 toothpicks

Instructions

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. Cut the bacon strips in half, width-wise.

2. Remove the seed from each date and stuff with a teaspoon of goat cheese and a walnut. Squish it together.

3. Wrap each stuffed date with a piece of bacon. Secure with a toothpick and place on the prepared baking sheet. (You can store in the fridge up to a day once wrapped. It’s nice to make the day before your party!)

4. Bake in the preheated oven for 20-25 minutes until the bacon is cooked through and crispy. Enjoy immediately!

Nutrition
One serving equals: 96 calories, 6g fat, 237mg sodium, 6g carbohydrate, 1g fiber, 5g sugar and 5g protein.

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Jeremy Guldin

21 Springhouse Road
Ephrata, Pa

7175389275