Don’t skip meals to indulge in that anticipated feast. By skipping a meal, you are more likely to overeat, especially on your favorite goodies.
Start with vegetables or a salad. These foods are higher in fiber, lower in calories and make you feel more full.
Eating smaller portions of foods can have a positive impact on preventing over indulgence in buffet-style eating. Remember to be aware that even healthy foods have calories and are easy to over-eat. Moderation is key in holiday festivities.
Most holidays meals are coupled with a vast spread of desserts. Consider small samplings of dessert to satisfy that sweet-tooth. This strategy allows you to savor the richness of dessert without all the calories.
The holidays are a time for merriment with friends and family. Make sure to enjoy your time together while making smart choices.
Be mindful and wary of the liquid calories. Enough said.
Make sure to keep moving. Many people overeat and fall into the holiday “food coma”. After dinner it is important to engage in some type of physical activity. This could be a nice stroll, a snowball fight (weather permitting), or even a planned session that evening at the gym after activities are completed. The MAAC happens to be open 24/7 for your convenience.
To be successful in maintaining health and fitness during the holidays, choosing a strategy and sticking with it will be your best plan for success. Remember to make sure you have fun and have a blessed holiday season.
Melissa Kwiatkowski - M.ExS.; NASM CPT; Precision Nutrition Level 1; CES
I attended high school locally in Mt. Morris and graduated in 2015. At Mt. Morris, I was a multi-sport athlete (football, power-lifting, and track). I started to get into the weight room when I was a freshman, but my passion for fitness did not begin until my sophomore year when I joined the power-lifting team. My coach started to teach me about the benefits of lifting and how it could impact my life positively. Soon after, I discovered that weight-training and fitness was a great outlet. As a result, I began to study and absorb as much information as I could about fitness.
After high school, I knew I wanted to expand my knowledge on exercise and nutrition. I decided to attend Alma College where I also was a four year letter-winner playing football. As a senior, I earned second team all-conference honors after leading my team in tackles and was voted as the defensive player of the year by my teammates. Most importantly, I graduated with a Bachelor's of Science degree in Integrated Physiology in the Spring of 2019.
After my four years at Alma, I started to look for work. I eventually received a tip that there was an opening at The MAAC for personal training and desk work. It was like a dream come true. I applied for the job, and was hired shortly after. I am so grateful for this opportunity. I get to spend all of my time in an environment that I love, doing the things that I love.
I am looking forward to continuing my journey and helping to impact the live's of others here in the Clio community. Please keep me and the rest of The MAAC's team in mind when you are looking for fitness help.
Health is important for all ages. But as adults, shouldn’t we be good role models for our children? Evidence shows that kids are more likely to be active and healthy when their mothers and fathers exercise, eat well, and model those healthy behaviors (Duke Medicine, 2013).
Pros of Joining a Gym
In addition, exercising daily is one of the best things you can do for your health. However, working an exercise routine into your schedule can be difficult. But with a lot of determination and long term discipline, working exercise into your life can be accomplished and rewarding.
Why would you want to exercise and add one more things to your plate?
In addition to improving overall health, regular exercise can help achieve and maintain healthy body weight, gain and maintain lean muscle mass, and reduce your risk of chronic disease.
The American College of Sports Medicine Health and Fitness Journal (2019) recently reported important benefits of physical activity. They include reduced risk of dementia, improved cognitive function, reduced risk of seven different cancers, and health benefits for children (Haskell, 2019).
Other well-known benefits are improved cardiovascular and muscular fitness, which can lead to reduced risk of heart attack, improved blood pressure, and reduced risk of injury and falls.
A Trainer Can Help
Wow! Those are several significant benefits, which outweigh the difficulty of beginning an exercise routine.
If you’re new to exercise or your current plan is not helping you reach your goals, hiring a trainer may be a good choice. Our training staff are professionally certified fitness trainers, educated and eager to help others achieve goals and improve their health. The MAAC’s trainers can help figure out the right activities for you, put together a reasonable program, help with scheduling, and maximize your time.
We are available mornings, afternoon, and evenings to help motivate and achieve your next health & fitness goal.
Duke Medicine. (2013). Parenting and home environment influence children’s exercise and eating habit. Science New. Retrieved from https://www.sciencedaily.com/releases/2013/06/130618113652.html
Haskell, W. (2019). Guidelines for Physical Activity and Health in the United States. ACSM’s Health & Fitness Journal, 23(5), 5-8.
The purpose of this BLOG is to accomplish two things:
I am confident that we have the greatest training staff in the area and look forward to giving them an outlet to help communicate with others.
You will be able to find our BLOGs right here at theMAACfitness.com -and- you will also be able to leave comments and questions on each post.
Our next BLOG will come from our Director of Training, Melissa Kwiatkowski.
Melissa has been with us since 2017 and has helped to rejuvenate our training programs. She has a Master’s Degree in Applied Exercise Science from Concordia University (Chicago, IL) and is a Certified Personal Trainer by the National Association of Sports Medicine (N.A.S.M.). Melissa’s qualifications don’t end there either. She has also earned a Certificate of Distinction and Corrective Exercise Specialist Certification (C.E.S.) from N.A.S.M., as well as a Level 1 Certification from Precision Nutrition (PN1), and is certified by the National Academy of Sports Exercise (N.A.S.E.).
Thanks for reading -and- stay tuned for BLOG #2 from Melissa in the coming weeks.