• Don't set unrealistic exercise goals. Aim to exercise 20 minutes a day instead of an hour. You'll be sure to exercise without feeling disappointed if you do not complete an hour.
• Enlist a friend or family member to exercise with you. Walking and talking with a friend can be a great way to burn extra calories and reduce your stress level.
• Don't try to lose weight or stick to a restrictive diet this holiday season. If you enjoy your favorite foods in small portions, you'll feel more satisfied. Trying to stay away from certain foods may leave you feeling deprived, which may cause you to eat more than you intended.
• Drink plenty of water.  Water helps counter the dehydrating effects of travel or drinking alcoholic beverages, and it may also help satiate your appetite since thirst is often mistaken for hunger.
• Spread out meals. Don't feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.
• Don't overdo it with alcohol or caffeine. These stimulants will only cause you more grief in the end by adding to your feelings of stress.
• Don't aim for perfection, and enjoy the imperfections. There is no such thing as the perfect party or the perfect decorations or the perfect way to spend the holidays.

Source:  ACE FitnessMatters, ACE's Official Magazine

Need a healthy and calorie conscious appetizer for the holidays? Try these easy to make, omega-3 filled Smoked Salmon Tartar appetizers.
(Source: Eating Well)

Ingredients:

• 4 teaspoons reduced-fat sour cream
• 1/4 teaspoon chopped fresh dill
• 16 radish slices
• 2 ounces smoked salmon, chopped 

Preparation:

• Combine sour cream and dill in a small bowl. Top each radish slice with salmon, a dollop of the dill sour cream and a sprig of fresh dill.

Nutrition Information:
Per piece: 6 calories, 1 mg cholesterol, 1 g protein, 0 g fiber, 29 mg sodium

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy by Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

Polar® Heart Rate Monitor ($69.99)
The Polar® Heart Rate Monitor accurately measures your intensity of exercise so you will be confident you are spending every minute achieving your goals.

Circuit training is a great way to do resistance training and aerobic training in one workout.  You select a certain number of exercises and go from one exercise to the next with little or no rest until you've completed all of them.  You can do a full body circuit, a lower body circuit, core circuit, upper body circuit, etc.  By doing the exercises consecutively, you can keep your heart rate in your target heart rate zone and at the same time develop lean muscle tissue.  You can also add in exercises like step -ups, jumping rope, and jogging in place. 

Circuit workouts are great for all fitness levels.  They can last as short as 10-15 minutes and go up to 60 minutes.  A circuit can be 1 set of 6-8 exercises for a good beginner level, working up to 2 sets of 12 –15 exercises for more advanced.

If you would like help choosing exercises for a circuit workout give us a call.

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If you keep promising yourself that some day you will get in shape but you just don't know how to get started, this may be just what you have been waiting for. 

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