The last couple months of the year are often rife with interruptions to our regular routines: social gatherings, holiday parties, indulgent food and drink — they can all distract us from our healthy habits. Yet sticking with a few key habits can give us the best chance of staying on course.
Here, a few Life Time experts share some of the top not-so-secret secrets for maintaining your health and feeling good throughout this more challenging time of the year.
1. Move your body in some way every day.
Movement is transformative for health in so many ways, but particularly this time of year when stress is high and germs are rampant. If we want our immune system and metabolism running well, we need exercise to keep them functioning at their best.
Before your calendar fills up, block time in there for your workouts, advises Julie Brown, senior lead general at Life Time in St. Louis Park, Minn. “Treat your workouts like you would an important meeting or appointment — schedule them and stick to it,” she says. “If you could use additional accountability, schedule a weekly session with a Dynamic Personal Trainer to ensure you’re staying on track to maintain your goals into the New Year.”
If there are days when scheduling your workout just isn’t going to happen, simply try to move in whatever ways you can, emphasizes Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time. “Even if your regular workout routine slips, do something every day to move — a 15-minute workout or a short walk is better than nothing.” (Try this: “4 Workouts You Can Do in 30 Minutes or Less.”)
2. Aim for getting 30 grams of protein at every meal.
While consuming a minimum of 30 grams of protein per meal is not a recommendation that’s unique to this time of the year, it does become especially important because of the food culture that surrounds the holidays.
“Aiming for this 30-grams-of-protein minimum per meal during a time when you’re surrounded by indulgences can help minimize cravings and help you naturally portion control since protein is so satiating,” says McKinney. “I’m all about participating in meaningful indulgences — but doing so without getting enough protein can lead to a lot of issues!”
McKinney shares that a quick and easy way to do this is to incorporate a daily protein shake that features either Life Time Whey+ or Vegan+ All-in-One protein powder. “Both protein powder choices provide 30 grams of protein plus vitamins, minerals, and digestive support, and are easy to mix with liquid, making them convenient for use,” she says. “It’s an easy way to boost protein and nutrients without extra planning and meal prep.”
Brown also recommends doing your best to eat a protein-rich snack one or two hours before any parties or gatherings where you know sweets or other foods you don’t want to eat too much of will be present. This will help you go into the event already feeling satiated.
3. Consider doing the D.TOX program — yes, right now.
The Life Time D.TOX program is a complimentary 14-day nutritional reset for Life Time members. You’ll focus on eating whole foods and eliminating common sources of inflammatory foods and food sensitivities.
While some may question why they’d do a program that has them giving up things like alcohol and added sugar this time of year, McKinney stresses that it is a short-term reset, and that many find the holiday season to be a great time to try this program.
“There’s never a perfect time to do a detox, but if you can carve out a two-week timeframe between holiday celebrations where you can give it an honest effort, it’s well worth it,” says McKinney. “It makes the holidays more enjoyable since the approach is designed to support increased energy, optimal sleep, good digestion, a clearer complexion, and more.”
4. Stay hydrated — and consider embracing electrolyte-based mocktails.
Good hydration is essential to good health, and during a time of the year when we’re busier, the temperature is cooler, and alcoholic drinks often become more plentiful, it’s common to let water intake slip.
“Our bodies need to be hydrated every day,” reminds Brown. “Therefore, you want to ensure the beverages that you choose pack maximum impact, meaning that in addition to plain water, you may benefit from also supplementing with electrolytes. One of my favorite hydration hacks is using our LTH Hydrate electrolytes. Having one serving a day is a surefire way to help keep yourself feeling your best. It tastes awesome on its own and can also make a great mocktail to fake out even the most savvy guests and serve as a healthy alternative to alcohol-containing party drinks.” (Try it: “2 Refreshing Electrolyte Mocktail Recipes.”)
Brown also loves the “hack” of always bringing a water with you. “Bring your favorite water bottle in the car so you can hydrate while you ride to a holiday gathering, and keep it iced up so that it tastes refreshing and is ready to drink on your post-party ride home as well,” suggests Brown.
5. Enlist the support of your breath.
Long, deep breaths can activate your parasympathetic (rest-and-digest) nervous system and help relax your body and calm your mind. This makes mindful breathing a useful tool for times of stress and busyness — plus, it’s free and can be done anywhere.
“During the busiest time of the year, it may be challenging to make space for some of the activities you usually enjoy and that bring levity or calm to your life,” says Brown. “Even in the most jam-packed day, I’d urge you to take five to 10 minutes prior to bedtime to focus on deep breathing. Box breathing can be just what you need to recenter your body and mind as you transition into rest.”
To practice box breathing: Breathe in for a count of four. Hold your inhale for a count of four. Exhale for a count of four. Hold for a count of four. Repeat.
“If you’re short on time, do just four to five rounds of this type of breathing,” suggests Brown. “That alone can take the edge off any time of the day.”
Looking for more guidance? Life Time offers breath-centered meditations you can follow in the Life Time app, with some that can be done in as little as three minutes.
6. Remember to recover.
During this season of giving and go-go-go, don’t neglect the body that’s powering you through your days. “This is a time to take care of your health,” says Brown. “Don’t plan to go hard every day; instead, intentionally schedule one to two days of active recovery each week. You may consider including Normatec compression therapy or a regular 25-minute Dynamic Stretch session to help you recover as well.”
Many Life Time athletic country clubs also feature amenities to aid your recovery such as the sauna, steam room, whirlpool, and cold plunge, which can provide benefits in as little as a few minutes.
