Staying on Track Through the Winter

Hello Jarrett,

Welcome back to the Total Performance Newsletter! If you are a new subscriber and did not receive previous editions, check out the "Newsletter" tab on my website (www.totalperformance-pt.com) and they are all posted there. If you have trouble accessing this link, please let me know! This month, we will continue to take a look at some specific movement and injury-related issues that commonly arise and how to deal with them.

Before we dive into today's topic, I wanted to give a quick social media plug. Follow us on Instagram (@total_performance_pt) and Facebook (@Total Peformance Physical Therapy). I have been more active in those places and will be making regular posts on ways to further help you move better, feel better, and perform better!

Getting back to today’s newsletter, we are going to focus on some tips to help you stay in track with your health and fitness goals through the winter months.

Between the freezing temperatures, icy sidewalks, holiday gatherings, and travel, it can be challenging to stick with your normal exercise/nutrition routine. Instead of using the excuse of "winter is bulking season" or being pressured with "gotta stick to my New Years resolution," I'm going to outline some foundational principles that can help you continue to make sustainable progress.

1. Move

   1. Be sure to get in daily movement of some kind. Don’t have a full hour for your training session? Pick your favorite 3-5 exercises and do a 20 minute circuit. Even just 5-10 minute walks after each meal can be enough to keep things moving in the right direction. Can't do it because it's freezing outside? There are walking pads and treadmills on Amazon for a few hundred bucks-we have one in our basement and use it several times per week and it has lasted 4+ years. 100% worth the investment. Want to get out of the house to get moving? Planet Fitness memberships are $15-$30/month and there are locations all over the place-get in there, use the treadmill or bike or maybe a few machines you usually don't have access to, and get out. Whatever works best for you, just find some way to keep your body moving.

2. No Leftovers

   1. This one is rather unique, but super effective. This time of year always includes lots of holiday parties, family gatherings, eating at restaurants, and all other events where the food is delicious but typically not the healthiest. At these events themselves, feel free to indulge and enjoy. But, do not bring any leftovers home. This allows you to still enjoy all your holiday/winter favorites without it becoming excessive. Have the extra slice of pie at the party, but don't let that turn into 3 extra slices the next morning.

3. Protein Leveraging/Drink Water

   1. This one is also unique and may seem a bit counterintuitive. If you know you're going to indulge in some deliciously unhealthy food, be sure to have a protein-packed meal and drink plenty of water 1-2 hours before. Yes, you heard that right-eat before you eat. The key here is what you're eating makes a world of difference. For the protein-packed meal before the meal, keep it simple-chicken, turkey, steak, or fish. Feel free to season for taste, but no sauces that provide extra calories. Shoot for 8-12 ounces of meat and 1-2 glasses (at least) of water. This does two things for you-1) ensures you're getting a solid amount of protein in, regardless of what's on the menu at the upcoming function 2) fills you up beforehand so you don't have to attack the pasta bar or dessert table as ravenously as you would otherwise. Yes, this tip does require some planning, but it makes a huge difference.

4. Enjoy!

   1. I wrote this last year in a post about how to stay consistent during the holiday season and it is still applicable beyond the holidays-make sure to ENJOY! This time of year should be a time to relax with family and friends. Stressing over the extra piece of cake or a missed workout is probably worse than the cake or missed workout itself. If you’ve spent the rest of the year staying consistent with exercise and nutrition, a few days or even a few weeks won’t ruin that. Do your best to apply the tips mentioned above, but if you slip up, no big deal. Just get back on track the next day.

While I hope you find these tips useful, I hope even more so that you had a wonderful holiday season and a Happy New Year!

Stay tuned for next month’s newsletter, where will we continue to look into some common issues that arise and practical solutions to deal with them! Also, if you have any topics that you want to see covered in a future newsletter, please let me know!