Dr. Slava Shut

One of the great things about this time of year is the fact that we get to spend it with our families. If we haven’t in a while, the holidays give us a chance to reconnect with our loved ones and close friends.

Not to mention the fact that the festivities always include delicious foods! It’s a time of celebration, happiness, and togetherness. We get to relax and enjoy the company of those who matter most.

But it might not be the healthiest time for everyone. As much as I love a holiday feast, I know it can have some consequences. Unwanted weight gain and health problems can be consequences of occasional over-indulgences.

Don’t get me wrong; eating plenty isn’t a guarantee that you’ll gain weight or be unhealthy. Sometimes, getting more to eat can actually be a bonus. You can always use those extra calories to do something instead of just letting them go to your waist. 

Here are some ways you can use your holiday festivities as a boost to your fitness gains – instead of a setback:

Nutrition

Keeping track of your macronutrients can help you keep track of how much you’re eating. But did you know It’s not just something you should do to limit your caloric intake? Tracking your macros is a good practice, whether you’re trying to gain weight, lose weight, or get stronger. Here’s how.

If you know you’re going to be taking a long hike soon, or putting in a heavy workout, and you give yourself about a week to start increasing your calories, chances are you’ll be much stronger when you need to be. Staying hydrated and getting good rest will increase your chances that your performance will be better. If you sometimes run out of gas because you didn’t eat enough to fuel yourself, this new approach will likely be more comfortable for you.

All that feasting over the holidays can actually help you get stronger.

Preparation

No matter what you’re planning to do, preparation is key. When you take opportunities to get as ready as you can be, you’ll start to see improvements in your performance. Getting ready and planning are key steps to success.

Outside of nutrient loading, there are some things you can do physically to make your athletic performance better. It’s important to stretch, to warm up, and to cool down. Eating the right foods and getting plenty of rest are also very important when you’re looking forward to doing your best athletically.

Mental Preparation For Athletic Performance

Being psychologically prepared can make the difference between a success or a failure. Even if your body, nutrition and hydration are perfect, there’s no guarantee that you won’t make a mental error. No matter whether you’re lifting weights, doing yoga, or running around a track, you can minimize your chances of injury or accident by starting in the right mindset.

There are all kinds of ways you can get yourself primed mentally for physical exercise. Some athletes meditate to center themselves and calm their nerves. Others use sports psychologists to help give them a mental edge. Some people like to get themselves in a good mood first using music. Whatever method you choose, getting yourself in the right headspace is actually just as important for athletic performance as being physically prepared.

Recovery

Imagine having a great workout and feeling good about it for the rest of the day. Maybe you broke a personal record and lifted more than you ever have before. Maybe you trimmed a few seconds off your lap time. Regardless, you’re feeling good about the accomplishment, and inspired to see how far you can take this.

But then, over the next couple of days, it happens. DOMS.

Delayed Onset Muscle Soreness can be discouraging if it prevents you from exerting yourself in the gym. This nagging pain, if it’s bad enough, can dissuade you from doing your best the next time you get the chance to. Instead of thinking about your achievement, you might remember how awful it felt waking up with less range of motion, less strength, and pain. 

It’s important to have a good strategy around your recovery if you want to consistently have great performances. That means that along with all the preparation, the nutrition and supplementation, you also need a way to make sure you can keep things going in the right direction sustainably.

Implement a physical therapy regimen to help with soreness, tightness, and range of motion issues. Not only can a physical therapist help you with your athletic performance, regular physical therapy can help prevent injuries, increase range of motion, and help with your post athletic recovery.

Want to get the best out of your body this holiday season? Contact my team to schedule a 1-on-1 with me today. The time is now!