Holiday Survival Guide

Welcome to the holiday survival guide. Yes, you will need it, unfortunately it not yet available to non english speakers so pass it on and translate it. The idea came about for this article came from a couple of different places, one of my favorite television shows The Walking Dead. The realization that the holidays this year will be tough with the loss of loved ones this past year. As well as the repeat conversation (not with myself) or thought I keep having, we need an owners manual for the human body. When you by any number of things you get a guide book of what to put in it, what to leave out, if you cant get an answer in the book google it! Why not something for the human body, so that we can stop burning money on medications for conditions that could have been prevented. We currently have a multi tiered problem when it comes to health and fitness today. The food supply is backwards in that the healthiest of foods is the exception not the rule and getting them is cost prohibitive. Studies have shown that obesity rates are higher in lower income household’s it's simply a fact. We need a reset on the health care industry, more education about nutrition and exercise. People have been lied to when it comes to help and fitness, if it does not sound right investigate it. This is not 1976 where you need to sit back and take someones word for it. Do some research!   Last but not least we put working out off until later, then later never comes. We need to get it  together and make it happen. The issue is the ongoing treatment of symptoms of the issues and the issue itself which is  inflammation. Someone I know in passing has been walking around with all manor of braces on their ankle it went from an ace bandage to a neoprene sleeve to a walking boot. I ask how the ankle is or how the treatment is going its always the same if the ankle does not get better surgery. So I ask, What is your doctor doing about the inflammation? Huh? Oh they have me on naproxen…. No,  your general inflammation. That's when I get the puzzled look like. Who? What? This is an educated person who in all honesty should know better. This story is one of many I see daily, so the thought of users manual for the human body has been on my mind. It took me long time to learn some of the lessons I have had to learn to get to be open to different things or new ideas. So I am not all that different, just looking to help people and pass on what I have learned. This article was written to give people a leg up when it comes to handling the holidays if they are tough on you for any reason. I want to address the pitfalls, some solutions and to lay down the gauntlet , challenge you to start those New Years Resolutions early and lose 5 pounds by years end.

Enough soapbox!  Are you ready for the zombie apocalypse? I know some of you were scared after they found the guy on bath salts eating the other guys face in Miami. You were waiting for the signal that it started so you could get ahead of it and hit your special supply shed.  Wait I was not supposed to mention that special supply shed here! I guess that was my way of letting you know I am ready. Hopefully you are ready or at least prepared in case of an emergency for a zombie apocalypse of sorts the holiday season. Its signaled by Santa in the Macy’s Thanksgiving Day Parade, but no trip to the special supply shed sans stashing the kids gifts. All jokes aside the holidays can be tough it can rife with triggers for sober alcoholics and drug addicts as well as people and families in grief.  According to one 1999 Canadian study of patients treat by emergency psychiatric services during the Christmas season the most common stresses were feelings of loneliness and “being without a family”. If you think you're spending the holidays alone, volunteer somewhere, maybe a soup kitchen or a group home or even with the elderly in a local facility. You will have the company of other people on the holiday, they will appreciate your work and you know you have made a contribution to the greater good.

One of the coping mechanisms to stress and depression is overeating a major pitfall of the holidays. The food is always good, its that one time a year your Aunt Maria makes her special pasteles or your Uncle Anthony makes biscotti. It can be very difficult to moderate how much you eat or drink. But it’s not an excuse to overeat, especially if you have the holiday blues. This can lead to a shame spiral. In order to keep this in check stick with your normal exercise routine as much as possible remember everything in moderation. It may help to give yourself a percentage of how close you will be to your diet, there is one caveat you have to be honest with yourself or its worthless. If you're a generous person this pitfall screams your name, like the wind in a horror movie. Inviting you to blow your budget on gifts its non sense and unnecessary, your family will not love you less or feel you love them more if you buy twelve gifts or two. Answer this question.  Are you still paying off last years holiday spending spree? One word budget, budget, budget. Simple enough right, write out a list of the people you have on your list this year at the top put what you budget is for the holiday gift giving is. If your in a large family or have a lot of friends suggest a secret Santa, shop early and hit the sales. I know a lot of folks are out of work think about arts and crafts you may find a hidden talent or one that has fallen by the wayside, special deserts and goodies are always welcome gifts.  Also you can pay with cash instead of cards which will curb you're spending habits. Another option is to go online hit eBay and some stores will have clearance sections where you can really save. 

Time management is holiday pitfall, overbooking yourself  can be a big problem. People tend to spread themselves thin in order to appease everyone on the holidays. I know it can be tough to say no, but it will save you in the end. Just say no with style and grace that will save your friendship or take a rain check for another time.  I am going to put two stresses together in this one the unfulfilled expectations and I am not feeling my family bah humbug. Many of us go into the holidays expecting a Hallmark movie or like a Norman Rockwell painting. Unfortunately it can go sideways especially when family is involved, yes family they can tweak your buttons like no others can. You may need to lower your expectations and be realistic on what this years holidays will look like. Some of us will need to pick our battles and deal with some issues at a later less emotionally charged time. It wont hurt to speak to and treat your family how you want to be spoken to and treat people equally.  A holiday stressor can also be people who have suffered a loss and are grieving, whether it be a relationship that broke up, or a family member that passed. These things can gut you around the holidays if you let it. If you're feeling overwhelmed talk to your doctor or mental health professional or your support system. I have mentioned in previous articles the importance of a support system for some people that may not be your family, it could be a friend, a sponsor, a cousin, your trainer. It does not matter who it is as long as they support you and give you a needed reality check. One thing I need to remind my mother of is to ask for help, actually if you know my mother I have to force help on her. It is OK to ask for help we all need it from time to time, even our mothers. The last stressor is that when we see old friends or family often times we revert to an old role, maybe its one that you have out grown. It is not necessary to reprise old roles be yourself and reach out to some who knows what you are like today, bring them in on conversations. It will help you feel comfortable. 

I did find two common remedies for the issues mentioned in the Holiday Survival Guide, exercise and a proper diet. The benefits of diet and exercise are the reversal of the detrimental effects of stress with a 30 minute moderate exercise session increases soothing brain chemicals like serotonin, dopamine, and norepinepherine. It has also been noted to keep us from getting stuck in a rut by altering blood flow to the areas of the brain involved in triggering stressful thoughts. A 2010 study found that three sessions of yoga per week boosted participants’ levels of the brain chemical GABA which typically translates into improved mooed and decreased anxiety. As mentioned in previous articles it improves learning, also it improves self image and self esteem. We have all heard of the runners high when your endorphins kick in, you feel a spark for the rest of the day.  In a 2011 study published in the Archives of Internal Medicine, researches analyzed the energy expenditure and cognitive functioning of elderly adults over the course of two to five years . By the study’s end 90% of the people in the study who exercised had better cognitive function than those who had not. One last thing is it may keep Alzheimer’s at bay a recent study published in the Archives of Neurology suggested that daily exercise like walking or even jogging lowering the risk of Alzheimer’s.  I hope you have learned some new benefits of diet and exercise. This all leads me to the Functional Fitness Systems holiday weight loss challenge. I have started it with some of clients already, they have taken up the challenge. Will you take up the challenge?  The goal is to lose 5 pounds by the years end. This will allow you to get a  jump start on a weight loss for the coming year. As well as give you confidence in the knowledge that you made it through the holidays and you lost weight. A combination for sustainable long term success. I have some slots opening up for new clients and I am offering a special rate for the people who take 5 pound weight loss challenge. If your interested please email me at christopherjcollins@live.com. You can say that you were in the first 5 pound holiday weight loss challenge. 

Unfortunately for some of you I did not post how to get out a cranberry sauce stain or how to get a frozen tongue off of a flag pole. Here's a link on the stain http://www.goodhousekeeping.com/holidays/thanksgiving-ideas/help-holiday-stains. As for the tongue a little warm water does the trick. We have looked at some serious issues or stressors one alone can derail your holiday plans. If you are not into the holidays that's fine to, just remember many other people live for this time of year especially kids. The holidays are only for a couple of weeks a year then its over. Hopefully this has helped to give you some strategies to survive the holidays in tact. Please contact me with any fitness and health related questions, if I cannot answer your questions I can point you in the right direction. 

Watch out for Zombie Claus