Unleash Your Inner Greatist: A 31-Day Transformation Journey
Welcome back, folks! You know we love dishing out practical tips to help you live your best life. Let's dive right into this month's dose of goodness, handpicked from our daily email newsletter. Sign up here if you're not already a subscriber!
Dec. 1: Hydrate After Sweating
Sweat ain't just moisture. It's also a salt mine! Electrolytes like sodium and potassium help regulate your body's fluid balance. Losing them during a workout can lead to cramps and fatigue. To replenish, weigh yourself before and after your workout. Then, drink 16 to 24 ounces of electrolyte-rich fluid for each pound lost. Need other sources of electrolytes? Opt for veggies, fruits, or salty snacks like peanut butter.
Dec. 2: Slow Down Your Eating
Eating like Texas Hold 'Em at the dinner table? Work on your poker face! Research finds slow-eaters consume fewer calories than speed demons. Fast eaters usually chow down about 80 calories per minute (yikes!), while women munch at a more leisurely 50 calories per minute. If you can't chill out at the table, try eating high-fiber foods like whole grains to slow down your chewing.
Dec. 3: Chew Gum for Anxiety Relief
Feeling jittery after a tough day? Pop in a piece of gum! Chewing can help reduce stress and boost mood. Plus, it's a convenient way to keep your mouth busy when you don't want to tell someone that their 3-hour presentation about hieroglyphics is tearing you apart.
Dec. 4: Diet and Exercise Goals
Aiming to pound some muscle? Choose protein-rich meals to power up your recovery. Before hitting the gym, opt for carbs to fuel your workout. Remember, your diet should reflect your goals.
Dec. 5: Sit Smart
Get your spine in line to minimize back pain and circulation issues. While sitting, keep your computer screen at eye level, keep your feet flat on the floor, and maintain a straight back. Your future self will thank you for these ergonomic habits.
Dec. 6: Time Your Workout
Strong like Bull, you say? Afternoons might be your best bet for weight training. Your body is warmer and more flexible during this time, and testosterone levels—a key muscle-building player—are also higher. Or, if mornings are your jam, rock out to a high-energy playlist to get your heart pumping.
Dec. 7: Keep Envy in Check
'Tis the season to scrutinize others' blessings like a hawk! But remember, your green-eyed monster might lead you to want what your coworker has...and wish that pesky person would never have it in the first place. Avoid Hulk-ing out on your peers by offering compliments and using their success as motivation.
Dec. 8: Hydrate and Rehydrate
Remember to chug some H2O after breaking a sweat. Electrolytes (such as sodium and potassium) play a crucial role in regulating your body's fluids. If you'd rather avoid sports drinks, try fruits, veggies, or tomato juice to restore your electrolyte balance.
Dec. 9: Drink and Exercise
Those Friday night cocktails might encourage you to hit the gym. Research suggests alcohol may actually boost physical activity, even if the hangovers are less appealing. Stick to moderate consumption, and never mix your buffing regimen with booze.
Dec. 10: Cheers to Beer!
Consider yourself a craft beer connoisseur? Studies reveal that drinking beer may lower risk of heart disease, thanks to heart-healthy antioxidants. But don't go overboard—drinking guidelines still apply.
Dec. 11: Time Protein Intake
Protein is your muscle's best friend. Have a serving in the morning to replenish your morning depletion. Post-workout? Fuel your muscles with another dose of protein to help them recover.
Dec. 12: Choose Your Cooking Oil Wisely
Olive oil is still your best friend for cooking at high temps. It's less expensive than canola, and it spices up your dishes with goodness!
Dec. 13: Supersets to the Rescue
Cut your recovery time by working out like a boss. Supersets—alternating between exercises—help you torch calories, engage more muscles, and improve your aerobic capacity. Try two exercises geared towards the same muscle group (bicep curls and tricep dips, for example) for a swift and effective workout.
Dec. 14: Prevent Budget-Busting Shopping
Stress can make you unhappy, and it might even mess with your waistline! Plan a budget, make a list, and wear comfy clothes to reduce stress during your holiday shopping. No need to leave the house breaking a sweat!
Dec. 15: Keep up the Exercise During the Holidays
Embrace some fun, family-friendly activities to keep your fitness game strong throughout the festive season!
Dec. 16: Be Wary of Yogurt's Sugary Side
Yogurt is a solid source of protein and essential nutrients. But watch out for hidden sugar bombs, especially in fruit-flavored, fat-reduced versions. Opt for plain Greek yogurt with a drizzle of honey or fruit for a healthier (and more delicious) choice.
Dec. 17: Garlic Up Your Life
Garlic is chock-full of antioxidants and may even help fight off cancer. Use it in your favorite recipes for an added boost of flavor and health.
Dec. 18: Snowshoe Your Way to Fitness
Revamp your winter workout with the power of snowshoes! They burn more calories than walking and keep you active regardless of the cold weather.
Dec. 19: Avoid Clothing-Related Health Hazards
The right clothes can make a world of difference in your overall wellness. From underwear choices that protect your UTI-prone tush, to the right socks that keep your toes toasty—choose wisely.
Dec. 20: Get Fighting Fit with Kettlebells
Kettlebells offer a wide range of motion, making them a versatile and enjoyable way to work out. New to this fitness tool? Start with smaller weights to develop your momentum deep into your muscles.
Dec. 21: Reduce Holiday Travel Stress
Traveling can bring on unnecessary stress. Plan your trip, pack ahead, and stay relaxed whileabelove to reduce holiday-induced tension.
Dec. 22: Enjoy a Caffeine Power Up
Skip the afternoon snooze and boost your energy levels with a dose of caffeine! Coffee (and tea!) can give you a quick, natural pick-me-up—just make sure you don't go overboard on the sugar.
Dec. 23: Smell Your Stress Away
Recreate your holiday memories with the scents of the season! From fresh pine needles to spicy cookies, take a whiff and transport yourself back to happier times.
Dec. 24: Celebrate with a Smile
Parties can be festive, but they can also be stressful. Keep your cool and enjoy the moment with your loved ones. Relax and let the good vibes guide your night!
Dec. 25: Have a Snack Moment
Snacking isn't always naughty. Try these 88 healthy options, all under 100 calories, to keep the midday munchies at bay without derailing your health goals.
Dec. 26: Give Your Muscles a Break
Give your muscles some well-deserved R&R! Remember, rest is essential for growth and recovery.
Dec. 27: Sleep More, Stress Less
Regular workouts can help you snooze soundly. Reap the benefits of your exercise by catching more Zs and waking up refreshed and rejuvenated.
Dec. 28: Get Creative with Fitness
Winter weather doesn't have to be a workout buster! Try partner exercises or duets to make exercise more fun and engaging.
Dec. 29: Time for Some Romance
Exercise is great for the body, but what about the heart? Sex releases happy hormones that can lower blood pressure, boost mood, and help you relax after a long day. Best apres-workout treat ever!
Now, off you go! Stay healthy, active, and happy this holiday season!
References:[1] ERT-enrichment data for Seasonal Depression and Winter Blues[2] ERT-enrichment data for Weekend Warrior Workouts[3] ERT-enrichment data for Healthy Breakfasts
Dec. 8: Hydrate and Rehydrate (Continued)
Remember to replenish your fluids and electrolytes after workouts to avoid dehydration. Electrolytes like sodium and potassium are essential for regulating your body's fluid balance and replenishing them is crucial after sweat sessions.
Dec. 28: Rest and Recovery
While exercise is important, so is rest. Make sure to get enough sleep to allow your body to recover and reduce the risk of dehydration and other health issues.
