{"id":13744,"date":"2020-12-14T03:13:18","date_gmt":"2020-12-14T03:13:18","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=13744"},"modified":"2021-12-24T16:09:25","modified_gmt":"2021-12-24T16:09:25","slug":"the-frf-12-fit-tips-of-the-holidays","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/12\/the-frf-12-fit-tips-of-the-holidays\/","title":{"rendered":"The FRF 12 Fit Tips of the Holidays"},"content":{"rendered":"\n

\n\t\tThe FRF version of the 12 days of Xmas… ENJOY the season but don’t lose your fitness progress.\n\t<\/h2>\n\t

As the Holidays approach the stress levels go up and the health of most people goes down.\u00a0 It’s easy to get sidetracked and put off your fitness and nutrition until next year.\u00a0 But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year.\u00a0 So, as a gift here are the FRF top 12 fit tips to help you manage the holidays.<\/p>\n

#1 .Don’t give up on your fitness.<\/u><\/strong>\u00a0 It is easy to just give up and wait until the new year to work on your health and fitness.\u00a0 One thing to remember is that fitness is good for your body and mind.\u00a0 Working out can help manage your waistline and help you mentally get more out of the holiday.\u00a0 And, let’s face it this has been a really stressful year and fitness can really help.\u00a0 Your workouts don’t have to be hours long, try to work out 3-4 times a week for 30 minutes.\u00a0 If you need a program and some workout ideas, FRF has you covered.\u00a0 You can get the FRF CATALYST program for FREE, just click here.\u00a0<\/a><\/p>\n

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#2. Only eat until you are 80% full.<\/a><\/u><\/strong>— Use this trick to help you manage your nutrition and lose fat (especially during the holidays). The brain is always behind the stomach in signaling that we are full.\u00a0 Hunger and satiety cues are based on the release of hormones within our bodies. It takes about 15-20 minutes for the body to signal the brain that you are full. If you are eating too quickly while watching TV or distracted, then you won’t even sense these subtle changes going on internally.\u00a0\u00a0 Then, you go back for a second (or third) helping because you still feel hungry.\u00a0 A couple of minutes later you discover you are too stuffed!\u00a0 This is a common occurrence in most firehouses.<\/p>\n

Eat too fast and miss the “stop” sign our body sends us and consume too much food and over-tax our digestive systems.\u00a0 We have all experienced that feeling at one time or another (some more than others).<\/p>\n

So, slow down eating, chew your food, limit distractions like TV and get in touch with how you feel while enjoying your food.\u00a0 Try to take at least 15 to 20 minutes to eat your first helpings, then re-evaluate if you are still hungry.<\/p>\n

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#3.\u00a0 Fix aching muscles with foam rolling and\/or a therapeutic massage gun.<\/u><\/strong>\u00a0 Cold weather, long shifts, and the stress of the season can lead to aching muscles.\u00a0 One of the best ways to relieve tension in your muscles is to hop on a foam roller for 5-10 minutes.\u00a0 Foam rollers are not only a great gift idea (click here for a great option)<\/a> they will help you maintain mobility and reduce stress.\u00a0 Another great option for sore muscles and are growing in popularity are the muscle massage compression guns, click here<\/a> for some great recommendations on particular guns.<\/p>\n

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These electric massage guns help relieve muscle stiffness and soreness by sending pulses of pressure that penetrate deep into muscle tissue. \u00a0They help promote muscle repair, improve blood flow, and alleviate joint pain. The percussion massager can also be used to warm up before exercise.\u00a0\u00a0 There are a lot of options on the market and make a really good gift (click here for a great massage gun option).<\/a><\/p>\n

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4.\u00a0 Have a go-to healthy dish that you can prepare<\/u><\/strong>. Schedules and stress seem to get a little more challenging during the holidays. Always try to have some healthy meal options prepared in case of emergency.\u00a0 Emergency means you need a dish to pass or you were shopping all day and are starving.\u00a0 I try to have some healthy chili on hand (in Tupperware) or the slow cooker.\u00a0 Instead of grabbing that tempting fast food or cookie, I know I can pass on it because I have a healthy alternative ready to eat.\u00a0 Here is my chili recipe.\u00a0 I usually make enough for 15 people and store what we don’t eat for later.<\/p>\n

Click here for the FRF Healthy Chili Recipe<\/a><\/p>\n

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5. Take 10 minutes to recharge.<\/u><\/strong>\u00a0 The holiday season is supposed to be filled with joy and happiness!\u00a0 Please remember that.\u00a0 To help you (and me) stay grounded and manage stress, take a couple of minutes each day to take a breath and focus on the positives.\u00a0 I like to follow this quick and easy yoga routine to help manage the stress of the season (or shift). Click here for a great 10-minute YOGA routine for first responders (and non-first responders).\u00a0<\/a><\/p>\n

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6. Have a quick “go-to” workout. <\/u><\/strong>\u00a0Time or lack of it is the number one excuse we use to skip a workout.\u00a0 The Holidays are no exception.\u00a0 We all have a lot of things to do during the season and often they take priority (see tip #1).\u00a0 So, to ensure your fitness progress make sure you have a quick, efficient, and effective go-to workout.\u00a0 Here is one I use when time is tight.\u00a0 This will help you burn some of those excess calories also.\u00a0 Give it a try.\u00a0 Click here for a great workout for first responders (no equipment needed).<\/a><\/p>\n

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7.\u00a0 Stay hydrated… with water.<\/u><\/strong>\u00a0 Hydration is critical for optimal performance and stress management.\u00a0\u00a0The link between water and stress reduction is well documented. All of our organs, including our brains, need water to function properly. If you’re dehydrated, your body isn’t running well — and that can lead to stress.\u00a0 Studies have shown that being just half a liter dehydrated can increase your cortisol levels.\u00a0 Cortisol is a stress hormone.\u00a0 So, staying properly hydrated can keep you performing, thinking, and managing stress better.\u00a0 If you are partaking in a libation or two, make sure you have some water to combat the dehydration alcohol can have.<\/p>\n

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8.\u00a0 Boost your immunity with good nutrition.<\/u><\/strong> — The stress of the season and smaller (due to covid) gatherings bring joy and germs.\u00a0 This is the time of the year that the cold and flu also run rampant.\u00a0 So, make sure your immune system is functioning on all cylinders by eating your fruits and veggies! And Protein too… Though it doesn’t boil down to just one or two foods, the nutrients and other compounds found in your daily diet have an impact on how weak or strong your immunity is.\u00a0 \u00a0Vitamin C in foods like strawberries, bell peppers, broccoli, and citrus, helps immune system cells function efficiently.\u00a0\u00a0 Vitamin A helps keep tissues in the mouth, intestines, and respiratory tract healthy and is found in sweet potatoes, spinach, carrots, and cantaloupe. Remember that eating the actual fruit or veggie is better than popping single-vitamin supplements since it is likely that all the components in the food interact to offer protection.\u00a0 And, make sure you get plenty of protein.\u00a0 Eating too little protein can weaken your immune system. Protein-rich foods supply the amino acids you need to build essential proteins in the body, including antibodies.\u00a0 Animal foods like beef and pork also contain zinc, a mineral that your body uses to make t-cells.\u00a0 Click here for the best foods for boosting immunity.<\/a><\/p>\n

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9.\u00a0 Do Not Let a pulled hamstring ruin your Holiday, stay limber and mobile with these 4-minute routines<\/u><\/strong>. \u00a0Let us face it, we all skip stretching.\u00a0 \u00a0How many times have you finished a workout or tried to touch your toes and thought I need to stretch?\u00a0 Yet, like most, you probably skipped it.\u00a0 In all honesty, I used to also.\u00a0 Until I came up with these quick 4-minute routines.\u00a0 It is a quick and easy way to add some stretching into your day.\u00a0 Click here for a great example.<\/a><\/p>\n

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10.\u00a0 Just because it is there does not mean you have to eat it!<\/u><\/strong>\u00a0 \u00a0Words to live by during the Holidays.<\/p>\n

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11. Be Grateful.<\/u><\/strong>\u00a0 \u00a0It sounds easy but when you get stressed and things may not be going your way, your outlook and even your body chemistry can change.\u00a0 One way to reverse the “Debbie Downer” feeling is to pause and think about tow or three things you are grateful for.\u00a0 It works!\u00a0 And it is backed by science. Positive psychology and mental health researchers in the past few decades have established an overwhelming connection between gratitude and good health. Keeping a gratitude journal causes less stress, improves the quality of sleep, and builds emotional awareness (Seligman, Steen, Park and Peterson, 2005).\u00a0 Gratitude is positively correlated to more vitality, energy, and enthusiasm to work harder.<\/p>\n

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12. Your Health and Fitness are not just about YOU<\/u><\/strong>…. As a first responder, firefighter, EMT, medic, soldier, nurse, and\/or parent your healthy impacts the lives of those around you. Your crew, your family, and your community count on you to help in their time of need.\u00a0 ARE YOU READY?<\/p>\n

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COMING SOON! STAY TUNED.<\/p><\/div>\n

Make a commitment to your family, your crew, and your community to be the best version of yourself in 2021.\u00a0 It starts with working on improving your fitness and your health.<\/p>\n

Enjoy the Holidays, Be Grateful, Be Present and Be Kind.\u00a0 And be ready to GET FRF in 2021.<\/p>\n

Happy Holidays!<\/p>\n

ZAM\"\"<\/p>\n

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Click here to start the GET FRF in 40 Days Workout Program… FOR FREE.\u00a0 Click the Link, fill out the info and get started.\u00a0<\/a><\/strong><\/p>\n

My Holiday Wish is to help 2100 First Responders<\/p>\n

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As the Holidays approach the stress levels go up and the health of most people goes down. Its easy to get sidetracked and put off your fitness and nutrition until next year. But this is the year of health (I just declared that) and I do not want you to lose any fitness progress that you have made this year. So, as a gift here are the FRF top 12 fit tips to help you manage the holidays<\/p>\n","protected":false},"author":3,"featured_media":13821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"As the Holidays approach the stress levels go up and the health of most people goes down. Its easy to get sidetracked and put off your fitness and nutrition until next year. Here is tip #12....","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,119],"tags":[],"class_list":["post-13744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-firefighter-fitness-tips"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3zG","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/12\/Copy-of-Copy-of-12-DAYS-OF-FIT-TIPS-sm.png?fit=450%2C450&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/13744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=13744"}],"version-history":[{"count":28,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/13744\/revisions"}],"predecessor-version":[{"id":17709,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/13744\/revisions\/17709"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/13821"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=13744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=13744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=13744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}