Glam Slam: Help! I Ate Too Much… Now What?

It started with the Thanksgiving feast and hasn’t slowed down one bit, thanks to eating on the run, endless snacking and all the festive food that seems to be everywhere, including the big muffin and cookie basket La Toya Jackson sent us. What now?

“Focus on the positive, not on how much you overate at that holiday party,” suggests Fred Engelfried, Advantage Trainer at The Sports Club/LA, (www.thesportsclubla.com) where in shape celebs Victoria Beckham, Jamie Foxx, Emmy Rossum, AnnaLynne McCord have all been spotted.

“And don’t wait for the New Year to make a change, there is still time to make the best of 2009!” Fred shares his tips to get back on track:

1) Holidays are a great time to take advantage of the company of friends and family for exercise.
Find activities that you are passionate about and get involved. If you always thought about taking those Salsa classes, practicing snowboarding or learning Yoga, now is a great time to start. Recruit a friend to join you and double your fun. Challenge your friend to a game of racquetball, squash or one-on-one basketball. If possible, find a friend or family member who works out regularly and ask if you can tag along.

2) Don’t skimp on workout warm ups during strength training days!
An invigorating 10 minute warm up will improve your mood and set the tone for a productive workout. Try gradually increasing your heart to 65% of Heart Rate Reserve for 5 minutes, then perform 30-60 seconds of quick intervals with 1 min recovery (at 65% again) in between for the remaining 5 minutes.

3) Use music as inspiration!
If you work out with music (either on your iPod or as part of a group exercise class), start listening to your music before you pack up to go to the gym or while in your car. This motivational tip will help elevate you to defy common excuses that allure you to stay home and rest. Whenever possible, head straight from work or errands to the gym.

4) Use a heart rate monitor that calculates calorie burn!
Set a calorie burn goal for the week and work towards it each day. The monitor will help keep your work outs “honest” and allow you to evaluate your daily average.

5) Manage your time wisely.
It is best to find one time every day that you always have free for exercise. This planning will allow you to adjust your meals accordingly. Lots of times people skip work outs because their energy is low from missing a meal. Plan to fuel your work outs with an ample balanced meal a minimum of 2 hours before exercise and within 30 min after your work out. Now that you are exercising, do not eat more than normal (unless you are trying to gain weight), but do stick to a meal plan that stimulates your metabolism with a healthy balance of nutrition every 3-4 hours. Your work out should be scheduled in between these regular meals for optimal results.

6) Don’t forget the cumulative effect.
You can make lots of progress by doing multiple bouts of 10-20 minutes of exercise in the morning and again at other times during the day. So, take that short morning jog, walk during your lunch break, play with the kids in the yard and watch your favorite show while on the treadmill. Also, consider holiday shopping a great time to burn calories! Wear comfortable walking shoes so that you can park farther from shop entrances and take the stairs whenever possible. When waiting in line, gently stretch or do ankle circles to improve circulation so that your feet don’t get too tired. Remember to pack water and healthy snacks to avoid enticing mall treats. Plus you will save money in the process!

7) Know the impact of what you consume.
Be aware of high calorie holiday foods and beverages. Restaurant food also tends to be much higher in calories than a home cooked meal, so ask for a calorie chart when available. Eat your protein and vegetables first at meals to limit appetite for more fattening items on the table.