The summer is officially over. Say goodbye to the beach.
Fall is here, and soon it will be holiday “season”.

The extra pounds sneak up on you when you least expect it, so decide right here and now that this Fall you will not fail! 

All you have to do is have a plan. 

As you get ready for fall and the holiday season, don’t let yourself down.

Use these 7 tips to get fit and stay fit through the holidays this year: 

Trick #1: Cut Your Carbs 
Holiday meals and treats are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.

  • Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
  • Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
  • Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.
Trick #2: Be Active 
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active every day. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. 

Trick #3: Indulge with Control 
Eating out can’t easily be avoided while traveling. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – That decision isn’t the best for your waist. 

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée. 

Trick #4: Don’t Eat Late 
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great. 

Trick #5: Snack Healthy 
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway. 

This fall cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal. 

Trick #6: Avoid Fried Foods 
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you hopefully enjoy your holiday travels keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. 

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake. 

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation! 

Trick #7: Team up with a Pro – Yours Truly! 
Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique – guarantee your results by teaming up with me. 

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate well before you need to make a New Years resolution for slipping up again. 

Email today to get started – [email protected]

RECIPE OF THE WEEK: Tropical Chicken Salad This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor. 
Servings: 8

Interesting Image

Here’s what you need…

  • 1 head cabbage, chopped
  • 1 red bell pepper, chopped
  • 1 mango, chopped
  • 1/2 cup pineapple, chopped
  • 1 bunch cilantro, chopped
  • 1/3 cup green onions, chopped
  • 4 skinless chicken breast, baked and chopped
  • 1/4 cup low calorie mango dressing
  1. Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.


Melissa York
Medical Fitness Director/Head Trainer
Office: (520)867-9216

Cell: (804)350-6355 

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” ~Socrates

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