Overcoming Nutrition & Weight Management

OVERCOMING NUTRITION & WEIGHT CHALLENGES

Issue #41
Happy Thursday!

In this edition, we’re discussing the common nutrition and weight challenges people face during the holiday season and sharing strategies to help you maintain balance and enjoy the festivities without compromising your goals. Next Thursday, we’re excited to launch our 12 Days of Fitness challenge! This free challenge invites you to complete 12 fitness activities of your choice, each lasting at least 20 minutes, on your own schedule. It runs from December 12th to 23rd, and more details will be shared in next week’s newsletter and on our socials.

Enjoy your read!

QUOTE TO CONSIDER

"Growth comes not from avoiding challenges, but from adapting to them."

COACHES CORNER

COACH JOSE + EMMA
Certified Personal Trainers

🛒 Approved Item: We’ve compiled a list of essential items to enhance your fitness experience, whether you're just starting, working out from home, or hitting the gym.

Water Bottle | Resistance Bands | Dumbbells | Yoga Mat | Kettlebells | Jump Rope | Stability Ball | Foam Roller | Gym Gloves | Gym Bag | Towel | Ankle Weights

*Supportive Footwear: As everyone's foot structure and fitness needs vary, we won’t be linking to specific brands. Choose shoes that offer comfort, stability, and proper arch support for your activities, whether running, weightlifting, or general fitness.

WORKOUT OF THE WEEK

💪 DUMBBELL MAT WORKOUT
A Full-Body Strength Routine

All you need is a mat and a set of dumbbells. Perform the exercises in the following order, with rest in between sets as needed.

1. Dumbbell Deadlifts (3 sets of 12-15 reps):

Stand with feet hip-width apart, holding dumbbells in front of thighs. With a slight bend in the knees, hinge at the hips and lower the dumbbells towards the ground while keeping your back straight. Return to standing position.

2. Dumbbell Chest Press (3 sets of 12 reps):

Lie on your back on the mat with knees bent and feet flat on the ground. Hold a dumbbell in each hand at chest level. Press the dumbbells up towards the ceiling, fully extending your arms. Lower them back down to starting position.

3. Dumbbell Squat to Press (3 sets of 10-12 reps):

Hold a dumbbell in each hand at shoulder height. Squat down, keeping your chest lifted and knees behind your toes. As you stand up, press the dumbbells overhead until your arms are fully extended.

4. Russian Twists with Dumbbell (3 sets of 30 twists, 15 each side):

Sit on the mat with knees bent and feet flat. Hold one dumbbell with both hands in front of your chest. Lean back slightly and twist your torso to the right, bringing the dumbbell beside your hip. Return to center and twist to the left.

5. Standing Dumbbell Rows (3 sets of 12 reps):

Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge slightly forward at the hips, keeping your back straight and knees slightly bent. With palms facing each other, row the dumbbells towards your ribs, squeezing your shoulder blades together. Slowly lower the dumbbells back to the starting position.

6. Dumbbell Glute Bridges (3 sets of 15 reps):

Lie on your back with knees bent, feet flat on the mat, and a dumbbell resting on your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down with control.

7. Dumbbell Bicep Curls (3 sets of 12-15 reps):

Stand with feet hip-width apart and dumbbells in hand with palms facing forward. Curl the dumbbells toward your shoulders, keeping your elbows close to your sides. Slowly lower the weights back down.

Cool-Down (Optional):

• Seated Forward Fold: Hold for 30 seconds, stretching hamstrings and lower back.

• Child’s Pose: Hold for 1 minute, stretching arms and lower back.

• Deep Breathing: Inhale deeply through the nose, exhale slowly through the mouth.

FUEL YOUR WEEK

🍎 NUTTY APPLE SLICES
A Festive Snack with a Balance of Sweetness and Healthy Fats

Servings: 2

Ingredients:

• 2 apples (sliced thin)

• 1 tablespoon almond butter (or peanut butter)

• A sprinkle of cinnamon

• A handful of chopped nuts (such as almonds or walnuts)

• A few dark chocolate chips (optional)

Instructions:

1. Slice apples thinly and arrange them in a single layer on a plate.

2. Drizzle almond butter over the apple slices.

3. Sprinkle with cinnamon, chopped nuts, and dark chocolate chips (if using).

4. Serve immediately

BEYOND THE BENCH

🍽️ OVERCOMING NUTRITION & WEIGHT CHALLENGES
During The Holidays

Between festive meals, endless treats, and disrupted routines, maintaining balance during this time of year can feel overwhelming. Here’s how to navigate the holidays with confidence, focusing on sustainable habits rather than restrictive diets.

Why Nutrition Challenges Arise in December:

1. Social Expectations: Holiday gatherings often center around rich foods, leaving people feeling pressured to indulge or guilty for trying to make healthier choices.

2. Lack of Routine: Busy schedules disrupt regular meal planning and physical activity.

3. Emotional Eating: Stress and nostalgia during the holidays can lead to overeating as a form of comfort.

4. Abundance of Temptations: Endless sweets and high-calorie beverages are easily accessible.

Strategies for Managing Holiday Nutrition:

1. Adopt a Mindset of Balance and Flexibility

• Instead of thinking in terms of "good" or "bad" foods, aim for moderation. You don’t have to deny yourself a slice of pie or a holiday cocktail—just enjoy these treats mindfully.

• Use the 80/20 principle: Make nutrient-dense choices 80% of the time and allow yourself indulgences for the remaining 20%.

2. Prioritize Protein and Fiber

• Meals rich in lean protein (like turkey, chicken, or beans) and high-fiber foods (such as vegetables, whole grains, and fruits) help you stay full longer and reduce cravings.

• Start with a plate of vegetables or a salad before indulging in heavier options.

3. Hydrate Strategically

• Drink water throughout the day to stay hydrated and curb overeating. Dehydration often mimics hunger, leading to unnecessary snacking.

• Limit sugary beverages and alcohol, as they add empty calories and can lower inhibitions around food choices.

4. Plan Ahead for Social Events

• Have a small, healthy meal or snack before attending gatherings to avoid arriving overly hungry.

• Offer to bring a dish that aligns with your goals, ensuring there’s at least one nutritious option available.

5. Practice Mindful Eating

• Savor each bite: Focus on the flavors, textures, and aromas of your food.

• Pause during meals to assess your hunger and fullness levels. This helps prevent overeating and allows you to better enjoy your meal.

6. Manage Emotional Eating

• Identify triggers: Are you eating because you’re hungry, stressed, or feeling nostalgic?

• Seek alternatives: Engage in a non-food-related activity like taking a walk, journaling, or chatting with a friend.

Building Long-Term Habits:

1. Don’t Wait for January

• Start incorporating small, sustainable habits now. For example, add an extra serving of vegetables to your meals or commit to a daily 10-minute walk.

• A gradual approach reduces the pressure to overhaul your lifestyle all at once.

2. Use Technology for Accountability

• Apps and trackers can help you monitor your progress and provide reminders to stick with your goals without becoming obsessive.

3. Emphasize Non-Scale Victories

• Focus on how you feel—your energy levels, mood, and fitness performance—rather than the number on the scale.

Remember, the holidays are about connection and creating memories—not about perfection. It’s okay to enjoy traditional foods without guilt as long as you maintain overall balance.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we offer Virtual Personal Training with an online coaching experience that integrates personalized training plans, nutritional guidance, and habit & lifestyle coaching.

This newsletter provides general information. For personalized advice, please consult relevant experts. We may earn commissions from purchases made through links.