Keep your focus on fitness during the holidays

Becky Schlageter teaches a kettlebell squat to one of her clients. She is teaching him how to keep his weight in his heels to further utilize his posterior chain as he squats, which helps to minimize injury. A posterior chain is a group of muscles consisting predominately of tendon and ligaments on that specific area.

Becky Schlageter teaches a kettlebell squat to one of her clients. She is teaching him how to keep his weight in his heels to further utilize his posterior chain as he squats, which helps to minimize injury. A posterior chain is a group of muscles consisting predominately of tendon and ligaments on that specific area.

November ushers in the holiday season and with it goes all the creative decorating, joyful social gatherings, frenetic shopping, and delirious gift giving. This timely hustle and bustle can make one’s focus on fitness lost in the shuffle.

Becky Schlageter, a National Academy of Sports Medicine (NASM) certified personal trainer and personal training manager for Webster Place Athletic Club in Chicago, doesn’t let the abundant cheer and excitement of the holidays distract her from being physically and mentally healthy. Webster Place is one of many locations under Chicago Athletic Clubs.

Schlageter shares some helpful tips to weave into busy schedules.

“With the chaos of the holiday season it's easy to let workouts go by the wayside,” she says. “Spend Sundays planning your weekly workouts and add a calendar appointment so you hold yourself accountable throughout the week. Also, writing down a specific workout plan will help you push yourself.” 

Sometimes, the dates on personal calendars fill up fast and can prohibit any gym time. All one needs is a room and a plan to perform some kind of exercise.

“Something as simple as 20 squats and 20 pushups can up your metabolism and give you that adrenaline rush,” Schlageter suggests. “Do this two-minute circuit a couple times throughout the day and you will be on your way to those buns of steel and amazing pecs.”

Food is such an important ingredient to this festive season as people are met at every turn with the tempting annual parade of savory dishes and delectable sweets. Writing down every ingested treat can help.

“The holiday season is filled with lots of social outings and gatherings which can mean lots of excess calories from all the yummy holiday treats,” she says. “Keeping a food diary can make you more conscious of what you are eating and help save empty calories.”

Additionally, she advises against anyone having an “all or nothing” mentality. So if you indulge in a doughnut, for example, it’s not a loss. You can try to get in a walk during a lunch break.

“Many people have the ‘all or nothing’ mindset and think if they eat a bad breakfast, it's a free ticket to eat poorly the rest of the day,” she says. “This can be dangerous and lead to thousands of extra calories.”

Lastly, Schlageter teaches people to follow the SMART acronym: (Specific, Measurable, Attainable, Relevant, and Timely) to stay on top of their holiday exercise goals. For example, she schedules walking for 30 minutes for four days a week throughout the month of December.

This specific criterion, following the SMART program, “will make you more likely to head to the gym instead of nestling up with some hot cocoa in front of the fire,’’ she says.

In addition to keeping off the pounds, Schlageter says using these tips can keep spirits “merry and bright. Countless research has shown a link between physical activity and mental health. The mental effects of exercise are translated into mood enhancement, decreased anxiety, and better sleep.”

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