The holidays can be so much fun and we want to share with you some ways that you can enjoy them and still reach your bikini competition goals:

Holiday Survival Tips

Nutrition:

1. Fill up on produce and protein at each meal.

2. Pay attention to your hunger cues

3. Minimize distractions while eating and pay more attention to your appetite and family

4. Treats and indulgences are abundant so be selective and stick to a plan.

5. Strive to eat on plan and calculate refeeds and untracked meals toward the end of the day when you aren't overly hungry

Fitness:

1. Have a workout game plan and stick to it. Schedule time for your well being.

2. Partner up with someone for accountability

3. Do something active everyday even if you can’t make it to the gym. At home workouts are great for days you are stuck inside due to weather or holiday gym hours.

4. Mix it up and take a group class to find some variety and motivation.

5. Be ok with short workouts. 10-15 mins of movement in the morning or before bed are better than nothing.

Recovery and Stress:

1. Aim for 7-8 hours of sleep

2. Minimize your caffeine intake.

3. Get some fresh air and movement outside. Vit D is super helpful especially in these months of limited sun exposure.

4. Treat yourself to a massage, sauna or hot bath

5. Have fun with family but also recharge with solitude. Utilize yoga class, meditation, hot tub, etc to unwind

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