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Blamelessbodyfitness: Holiday Survival Guide 2023

Updated: Dec 23, 2022

It’s that time of year again and with all your preparations,family visits and epic end of the year meals,can make you feel like pushing the pause button on your personal nutrition and exercise. That’s why I plead! and pray!!!you don’t fall by the Holiday wayside so here are some proven tips and tricks to better equip you.

1. Eat slow

Why? It takes 15-20 minutes for your digestive system to let your brain know your full. When you savor your food you feel content and eat less. 2. Exercise no matter what!

How? Intensity not time. Use proven exercise methods like Tabata which takes only 4 minutes if you do total body move like a plank. Pace method can be used to do cardio and resistance or combine both 12 minutes! Period!

3. Eat well on the go

Eat a healthy meal before you head out the door. Grab an apple and snack pack trail mix if time is short or microwave pack instant oatmeal with your favorite nuts and seeds( hempseed) is invaluable for fiber,omega 3 and complete protein. Both examples provide enough energy and satiety ( feeling full) to hold you over.

4. Make a Super Smoothie

what’s that? It’s nutrient-packed,delicious liquid meal you can whip up or buy

5. Eyeball portions. Focus on protein (palm of hand) carb ( your fist 👊 size) fat ( 2 thumbs) especially when eating out. Box leftovers or ask to box half upon ordering avoids peer pressure eating🧐

For more details or specific personal help visit

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