It's Upper Body Day

How to Stay on Track During the Holidays

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Recipes

 As the holidays approach, it’s easy to start thinking: “How am I going to stay on track with nutrition? What about a consistent workout routine?”

At Farrell’s, we give you the tools to stay on track. Staying focused on nutrition and exercise will keep you accountable to your long-term goals.

You can start building healthy habits now by trying a free week of fitness classes at your local FXB. Here are a few other tips to help you navigate the upcoming season while still working toward your goals.

4 Helpful Tips to Navigate the Holiday Season

1. Set Your Alarm Clock

Tackle your workout first thing in the morning if your schedule allows it. The last few months of the year are busy, but it’s better to check your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow.

Related: Identifying and Achieving Your Fitness Goals

2. Plan Your Meals

It’s much easier to plan your meals a few days in advance, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Ask your local Farrell’s for a copy.

If you’re going out to eat during the weekend, adjust your meals during the week to keep your nutrition as balanced as possible.

Related: 6 Reasons Why Farrell’s Nutrition Works

Sample Weekday Meal Plan

Here’s a great example of a weekday meal plan you can customize:

  • Breakfast: healthy protein shake
  • Lunch: nutrient-filled salad with fresh veggies and protein
  • Dinner: chicken with a salad, acorn squash or sweet potato

Here’s an easy brined chicken recipe from AllSpice Culinarium in Des Moines.

Chicken recipe with brining spice 

You only need two ingredients:

  1. One whole chicken
  2. All Spice Brining Mix (half packet)

Directions:

  1. Bring 3 cups of water to a boil in a small saucepan. Add in a half packet of the brining mix and boil until the crystals dissolve.
  2. While you are waiting for the brine, rinse the chicken under cold water. Place the chicken in a large stockpot with cold water and ice until the chicken is fully submerged. Pour brine into the stockpot and stir to evenly distribute.
  3. Cover with a lid and refrigerate overnight.
  4. The next day, rinse the chicken before cooking it.
  5. Preheat oven to 350 degrees.
  6. Place chicken in a roasting pan, breast side up and brush olive oil or butter over the chicken. (Optional: Stuff with celery and onion.)
  7. Bake uncovered for 75 minutes, or until internal temperature reaches 180 degrees. Toward the end of baking, broil your chicken if you prefer it browned.
  8. Remove from oven and let chicken rest for 15-20 minutes.

You can also use this recipe to make your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix.

Related: Top 10 Healthiest Foods

3. Take a Cozy Break

Our favorite tip is to grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating and helps you stay healthy during the busy holiday season.

If you need help falling asleep, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an irritating phone alarm.

Related: Fight Fatigue and Boost Energy

4. Enjoy the Season

Remember to find joy in the upcoming busy season.

  • Schedule a dinner with loved ones
  • Reduce your weekday stress by spending time on Sundays meal planning
  • Take a break when you need it.

Related: Are You Being Mindful?

Build Healthy Habits Today with FXB

Now is the time to start building healthy habits to carry you through the holidays. At Farrell’s, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.

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