Healthy Fats for Breakfast!

Hello Everyone!

Our recipe for this month is Smoked Salmon on Avocado Toast - YUM! I can feel my salivary glands just anticipating the deliciousness of this recipe as I type (haha)!

Generally, I find that people either love or hate avocados and for most it falls towards the “hate” end of the spectrum. Often, though, I find that this hatred for this exotic and healthy fruit really stems from frustration, especially about how to pick a ripe one.

While I don’t have a magical, fool proof system for finding that perfectly ripe avocado every time, one trick that I use when shopping is to peel back the small stem or cap at the top. If the area underneath is green, the avocado is likely good to buy. If the area is brown or black, the avocado is overripe - and possibly mouldy on the inside - so it’s best to avoid it. Another helpful tip is to hold it in the palm of your hand, and squeeze gently. A ripe avocado should yield to firm, gentle pressure, but shouldn’t feel overly soft or mushy.

Now that you are better prepared for your next avocado shopping adventure, get excited to try this recipe! And remember - food is supposed to be fun and enjoyable! So keep an open mind, because you never know… it might just become your new favourite.

Here is what you need:

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Why we like it:

Lots of room for creativity and substitutions - make it how you like it! I find myself saying this often but that’s because it’s true … Eating a meal (or snack) loaded with healthy fats and protein helps us to feel satiated AND manages our blood sugar levels. This is because it takes longer for our body to break down these nutrients and digest them!

When we are not fueling our bodies with enough of these nutrients, we often feel lethargic, cranky, irritable (emotional and physical symptoms). Even if you are trying to lose weight, it is important to ensure you are getting these nutrients in your diet!

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Let us know what you think of this recipe; take a pic of your creation and share it with us!

As always, enjoy!!!

- Lori

 
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Meet Kelli - Our April Member of the Month

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Hello everyone!

Welcome to another edition of our Member of the Month series, where we feature some of the amazing people who are part of our Loyobo FIT family. We think it is important to share their stories to help inspire others and to celebrate their amazing accomplishments!

This month, our member is Kelli Arppe, who is one of our VIP members and regularly attends a wide variety of classes, but her favourite is definitely Mind/Body Unwind!

We have seen so much progress over the last few months with Kelli. She has an incredibly warm energy about her, and we always see her smiling! She is a light of positivity and is so kind, accepting, and welcoming to everyone she meets at the studio. We have been so proud to watch progress and build strength.

This month, Kelli, we celebrate YOU! We cannot wait to see what comes next in your journey. Thank you for being a part of our family and for sharing your story with us!


How long have you been coming to Loyobo FIT and what initially inspired you to try a class? Since December 2018

What are your top 3 health and fitness goals?

  1. To maintain a good energy level.

  2. To increase my strength, especially upper body.

  3. To enjoy doing it!

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What is one of the challenges that you have faced in your health/fitness journey? What have you found most helpful in working to overcome it?

The main challenge the last few years has been time, because I have been the main caregiver for my parents as well as running my business (I know time is at a premium for everyone!)  One of the biggest assets has been Loyobo! I can walk in 5 minutes so no excuses there! But mainly because it is such a positive place to be with an exceptional community and so many great people.  The climate that Courtney has nurtured here is wonderful, physically, emotionally and mentally so I can cover a lot of my needs and goals in one place.


How has your life changed since becoming a member of Loyobo FIT?

I just feel better, I am already stronger and more aware of my body but I also feel better about myself for actually showing up to classes!


What is your favourite memory or achievement of your time at Loyobo FIT?

So far my best achievement is that I can now lift my shoulder blades off the floor when doing crunches!!  Wouldn’t it be something if I also learn how to ‘shimmy’ my shoulders in Zumba!

What advice would you give to someone just starting their health and fitness journey?

Join Loyobo.

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What is your favourite class and why?

My favourite class is mind and body unwind, it is like an hour of heaven, time I really feel just for me (not to say it is not challenging, especially the mind unwind), but I come away feeling so good, and taller too??


What is your biggest dream?

Kindness

Anything else you would like to share?

I would just like to express my gratitude to Courtney and Lori and Jen for what they offer everyone, and how they offer it.  I have never been to a fitness group that is so fun and kind and supportive. To have this type of atmosphere to come to is just perfect.


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Congratulations Kelli! You deserve this moment in the spotlight as we celebrate the awesomeness that is YOU. THANK YOU for being vulnerable and open to sharing your story and for reminding us that we need to prioritize putting ourselves first - even when we have busy schedules! We can’t pour from an empty cup, so especially if we have family members that need us it is important to always take care of ourselves and make sure we are doing what makes us feel good. We are seriously so proud of you and feel so lucky to have you as part of our Loyobo Family!

Feeling inspired? You could be our next Member of the Month! Try a class today or join us for our Open House Event on April 23-26, 2019 to try up to 2 classes FREE! And make sure to say hi if you see Kelli around the studio!

See you all again soon!
- Courtney

A Fun Twist On A Classic Dish: Chicken, Spinach & Mushroom Pasta!

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Hello everyone!

Our recipe for this month is a fun twist on a classic meal involving pasta. One of the best things about pasta is that it is generally a very quick meal to make and is oh so comforting. This dish is no exception!

Here is what you need:

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If you don’t have tamari at home, that’s okay! You can use soya sauce instead - tamari is gluten free though so keep that in mind if that is something you require in your diet.

Why we like it: Let’s be honest, we all get stuck in this pattern of repeating the same old standby meals and find it hard to think outside the box - we are creatures of habit after all! This recipe is still close enough to something you may already be familiar with - a simple pasta dish - but with a couple small adjustments (especially the addition of the tamari).

Substitutions: Add any veggies you like to give this dish even more colour and fibre - perhaps some bell peppers, peas, or even zucchini! Vegetarian? Swap out the chicken for tofu! Want a cheesy taste? Add some shredded mozzarella, parmesan OR why not try sprinkling some nutritional yeast on it?!

Also - there are so many amazing types of pasta out there, so think outside the box! You could swap in some lentil pasta or quinoa pasta.

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If you try this recipe, make sure to let us know and we would LOVE to see pictures!

Stay tuned and make sure you subscribe to our newsletter because there are going to be many more recipes coming your way!

Have a request or something specific you would like to see? Let us know and leave your comment down below, or send your suggestion to info@loyobofit.com :)

Enjoy!

- Lori

New Zumba Video - Come Alive from The Greatest Showman !

Hello everyone!

Guess what??? We just posted a new Zumba video to share some of my choreography with you!

Now you can dance with us at home or on the go to one of our favourite tunes.

Huge shout out to Kathleen for being my superstar partner for this one.

Want to be in a future video with me? Let me know! Let's dance together and share the Loyobo love.

And if you want to dance in person - join us at the studio! We offer Zumba on Tuesdays at 5pm, Wednesdays at 9:30am and 7pm, Thursdays at 12:10pm and Sundays at 6pm!

In fact, you can try a Zumba class free during our April Open House Event, from April 23rd to 26th. Click here to get your free pass!

Enjoy it and see you in class soon!
- Courtney xoxo

Yummy Snack Recipe: Apple Dips!

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Hello everyone!

We have heard your feedback and the one thing that we know you want more of is nutritional support and recipes!

So, we are going to help by sharing meal ideas, recipes, and our favourite tips that you can use to create a healthy relationship with food.

And to start - we are sharing one of our favourite, super simple snack recipes that you can make at home with less than 5 ingredients and NO baking.

Here is what you need:

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If you are vegan or dairy free, use a coconut yogurt, or substitute out the yogurt and use melted dark chocolate with a bit of coconut oil instead!

Not digging the coconut? Other ideas include almond slices, chia seeds, sunflower seeds, raisins, granola, or dark chocolate chips. Feel free to get creative, and make sure to share if you try something new!

Need a little bit more sweet? Try mixing in a bit of honey or maple syrup.

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Hayley - One of our Energy Exchangers enjoying some Apple Dips!

Hayley - One of our Energy Exchangers enjoying some Apple Dips!

Our Kid-Friendly Secret: Try piercing the apple slices with a lollipop or popsicle stick and making a DIY dipping station!

Why we like it: This snack is a killer combo of many things we crave daily - sweet, crunchy and instant (well near-instant) gratification; plus, there’s room for variety with multiple options for substituting ingredients! This snack is a great balance of macronutrients - the protein and fat from the yogurt and nut butter will help you to feel more satisfied and for longer than just eating an apple on its own!

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If you try this recipe, make sure to let us know and we would LOVE to see pictures!

Stay tuned and make sure you subscribe to our newsletter because there are going to be many more recipes coming your way!

Have a request or something specific you would like to see? Let us know and leave your comment down below, or send your suggestion to info@loyobofit.com :)

Enjoy it and happy snacking!

- Courtney & Lori

Meet Karissa - Our March Member of the Month!

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Hello everyone!

Welcome to another edition of our Member of the Month series, where we feature some of the amazing people who are part of our Loyobo FIT family. We think it is important to share their stories to help inspire others and to celebrate their amazing accomplishments!

This month, our member is Karissa Lawrenson, who is one of our VIP members and regularly attends a wide variety of classes, but her favourite is definitely Body Sculpt & Sweat! Karissa has been with us since the very beginning (2 years next month!) and was a participant in our 2019 Loyobo Challenge, which ends on March 16th.

We have seen so much progress over the last 6 weeks with Karissa and we have been so proud to watch her have some very powerful mindset shifts regarding how she views her body, how she defines success, and learning how to love the skin that she is in!

Karissa is an example of what can happen when you are not willing to give up and when you are brave enough to recommit and reapply yourself, even when it isn’t convenient or easy to do so! We love having her as part of our morning crew and feel so incredibly lucky to have had her support along the way as Loyobo has grown and as we have learned and figured ourselves out. We absolutely adore you and cannot express our gratitude, Karissa! We truly think you are awesome.

This month, Karissa, we celebrate YOU! We cannot wait to see what comes next in your journey. Thank you for being a part of our family and for sharing your story with us!


How long have you been coming to Loyobo FIT and what initially inspired you to try a class?

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I have been coming to Loyobo FIT … since before it was Loyobo! I started when Courtney first offered classes out of a rental space downtown (April 2017). My friend (and workout buddy) Sarah told me about the super energetic fitness instructor (that’d be Courtney :) who was starting her own business and was going to offer classes a few times a week. It was close to my work and my workout buddy was doing the classes too, so it was a win-win! I was also ready for a change in my exercise routine, so I thought I would try - I was hooked from there.

I was happy when Loyobo opened at their current space - it is a quick 5 minute drive to the studio from my house (and - thankfully - has significantly fewer stairs than her downtown studio did!).

What are your top 3 health and fitness goals?

My top 3 goals changed slightly after doing the Loyobo Challenge. Now, they are:

1. Be consistent with my exercise (that was always - and still is - my #1)

2. Eat mindfully (eat healthy but still enjoy life)

3. Focus on how I feel rather than the numbers on the scale.

What is one of the challenges or fear that you have faced in your health/fitness journey? What have you found most helpful in working to overcome it?

Food, and my relationship with it. Overindulging and feeling guilty about it, depriving myself and being hungry - ugh! I have found that listening to my body cues and eating more mindfully has helped. I also think more about what I am eating - if I am offered something sweet but it isn’t something I really like or enjoy, I keep that in mind and decline. However, if it is something I love and I know it is worth it, I enjoy it (aka - pecan pie, pumpkin pie, rhubarb pie … essentially anything in pie form. :)

Karissa rocking a high five plank with Kurt!

Karissa rocking a high five plank with Kurt!

How has your life changed since becoming a member of Loyobo FIT?

Physically, my body has changed. It was gradual, but I eventually noticed that consistent exercise was helping (who knew! ;) Exercising has become a routine and not something I do on and off - I can’t imagine starting a weekend without the Saturday morning class.

What is your favourite memory or achievement of your time at Loyobo FIT?

My favourite achievement is that I reached one of my Challenge goals, which was my #1 goal - develop a more consistent exercise routine. I’ve always liked exercising, but disliked afternoon or evening workouts - at that point it always felt like another chore to do. I decided I would commit to the 6:30 am workouts on Wednesdays and turned that into a habit. Now I have started coming to the Monday 6:30 am class. Do I love getting up for a 6:30 am class? No - who does?! But I love the way I feel the rest of the day for having done it. I just make sure I set my alarm with the exact amount of time to get ready and drive to the studio - I’m halfway there before my mind has fully realized what is happening and how early it is!

What advice would you give to someone just starting their health and fitness journey?

Find what works for you and take it one step at a time.

What is your favourite class and why?

My favorite studio classes are the Saturday and weekday morning Sculpt and Sweat - I like a lot of bang for my buck, so I like the full body workout offered, the option to increase my intensity and challenge myself, and the variety in the workouts. I especially like the “sneaky exercise” games we play at the Saturday class:) I also love the outdoor classes and am looking forward to them again in nicer weather.

What is your favourite healthy snack?

My go-to snack is apples slices and peanut butter

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Congratulations Karissa! You deserve this moment in the spotlight as we celebrate the awesomeness that is YOU. THANK YOU for being vulnerable and open to sharing your story and for reminding us that consistency and patience is where we will find success. There is value in showing ourselves kindness and staying committed to our goals, even when life makes it hard sometimes! We are seriously so proud of you and feel so lucky to have you as part of our Loyobo Family!

Feeling inspired? You could be our next Member of the Month! All you need to do is take the first step on your journey, just like Karissa did two years ago! Try a class today and make sure to say hi if you see her around the studio!

See you all again soon!

-Courtney


Thinking about trying a Yoga class? Here's a few things to know!

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We totally get it - trying a yoga class can feel overwhelming. The pose names sound unfamiliar and are sometimes presented in a different language, and it can feel like everyone in the class seems to know what they are doing - except you! Although it might feel uncomfortable at first, the health benefits of yoga (which has been around for thousands of years), are plentiful and worth it! We promise. :)

To help you feel more comfortable coming to try out a class, we asked a brand new yoga participant what their top burning questions are about starting a yoga practice. Read below for our answers!  

What are the benefits?

Although many people roll out their mat the first time thinking about the physical benefits, traditionally yoga is about so much more. Yoga increases body awareness, relieves stress, reduces muscle tension, strain, and inflammation, sharpens attention and concentration, and calms and centers the nervous system. In addition, yoga can also lower blood pressure and reduce insomnia. Other physical benefits of yoga include: increased flexibility, muscle strength and tone.


Do I have to be flexible to do it?

No! Yoga is a practice of building flexibility, among other things. So come as you are, flexible or not, and you will soon start to see improvements in your range of motion!

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Our instructors are always willing to provide modifications to those who are just starting out, and you can also use props like a yoga block to help you feel supported in certain poses.


Where do I start?

It can be intimidating to try something new. That’s why all our yoga classes can be adapted to the participant. The best way to start is to try a class! The instructor can give you lots of options and demonstrates the movements so you will be able to follow along.

Let go of the idea that you have to do it all “right” on the first try! Just show up with a curious mind and enjoy the freedom of movement that can happen when you let go of being perfect and getting it right. If you want to prepare in advance, you can read about different types of yoga or look up poses online before your first class, but it really isn’t necessary.

An example of a child’s pose. Hips tilted back towards the heels, arms stretched out overhead to open up the back and chest, resting the forehead on the mat or a block can be used to support as well.

An example of a child’s pose. Hips tilted back towards the heels, arms stretched out overhead to open up the back and chest, resting the forehead on the mat or a block can be used to support as well.

What are the poses I need to know to get started?

Some of the most common poses found in most yoga classes include child’s pose, downward facing dog, warrior poses, and sun salutations.

If you want to learn these basics poses before attending your first class, we will be hosting a Beginner Yoga Workshop in the Spring. This will be a great opportunity for you to ask questions and get your feet wet before diving all the way in!

What should I expect in my first class?

In your first class, focus as much as you can on your breathing. The instructor will explain and demonstrate different poses, but don’t worry if you can’t do them all on the first try. Yoga is an ongoing practice, and the intention as you start should be around getting into and feeling your body and learning the breathing techniques.

We hope this answers some of your questions about yoga and eases your mind on what to expect in your first class. If you have any questions that we didn’t answer here, feel free to leave a comment or email us at info@loyobofit.com.

Hope to see you on your mat soon!

- Jen Oke

Group Fitness & Yoga Instructor at Loyobo FIT

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Meet Jenn - Our February Member of the Month!

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Hello everyone!

Welcome to another edition of our Member of the Month series, where we feature some of the amazing people who are part of our Loyobo FIT family. We think it is important to share their stories to help inspire others and to celebrate their amazing accomplishments!

This month, our member is Jenn Kirk, who is one of our Move Your Body members and regularly attends a wide variety of classes, but her favourite is definitely Tone & Flex! We have seen so much change and progress in Jenn since her first class in August 2018. She is an absolute inspiration, oozing kindness, love and such a wonderful energy into our studio and towards other members.

Jenn’s journey is about finding a safe space to learn to love her body without judgement. It is about finding her strength and overcoming her own fears of joining a gym! She is an inspiration to the powerful things that can happen if you allow yourself to be vulnerable and open to new opportunities.

This month, Jenn, we celebrate YOU! We cannot wait to see what comes next in your journey. Thank you for being a part of our family and for sharing your story with us!


How long have you been coming to Loyobo FIT and what initially inspired you to try a class?

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I first joined Loyobo FIT in August when I moved to Guelph. My motivation for the gym is low so I researched fitness classes where someone can tell me what to do and there is a set schedule to follow. I read such amazing things online about Loyobo FIT, that the gym is non-judgmental and let me tell you it is!

What are your top 3 health and fitness goals?

  1. To build a toned body with muscle gain

  2. To increase duration of cardio movement

  3. To create fun in the word fitness


What is one of the challenges that you have faced in your health/fitness journey? What have you found most helpful in working to overcome it?

I have always had a skinny body and sometimes get weird looks or comments “you don’t need to workout” and it is discouraging, feeling like you don’t belong somewhere just because the body type I cannot control. People believe they are giving you some sort of compliment but it affects you in the total opposite way. Loyobo FIT is a gym for all, and I have never experienced a feeling of not belonging: people are friendly and everyone is encouraged to embrace their own journey! Being in the Loyobo environment has been helpful to overcome my fear of not belonging in a gym because everyone is encouraged to love your body at every stage of fitness!

How has your life changed since becoming a member of Loyobo FIT?

I notice the changes in my body! I gained muscle that I have never gained before. I also noticed I am excited to have routine in my week and be a part of a community outside my working day feels purposeful.

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What is your favourite memory or achievement of your time at Loyobo FIT?

We did a fitness challenge and I planked for a total of 3 minutes! I earned bragging rights for this one!


What advice would you give to someone just starting their health and fitness journey?

LOVE YOUR BODY! We all start at different stages and we all have a different purpose however that doesn’t mean we can all enjoy the exact same class! Being honest is the best way to gain change, hiding how you feel just keeps everything under the covers. Embrace what you are trying to change in yourself for the better!


What is your favourite class and why?

Tone and Flex! It is a great way to gain muscle and being a regular to this class is exciting when you choose a higher volume of weight and realize your gaining muscle before your eyes! I like the change in repetition of motion, keeps things painful - in a good way!


What is your favourite inspirational quote?

I asked my boyfriend to give me an inspirational quote. He came up with: “if you want to be big and strong eat your sandwiches.”


Anything else you would like to share?

Thanks for the recognition in my fitness journey!


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Congratulations Jenn! You deserve this moment in the spotlight as we celebrate the awesomeness that is YOU. THANK YOU for being vulnerable and open to sharing your story and for reminding us that we ALL have a story deserving of compassion and respect. All bodies are beautiful and we all have our own journey to find what health means for us. We are seriously so proud of you and feel so lucky to have you as part of our Loyobo Family!

Feeling inspired? You could be our next Member of the Month! All you need to do is take the first step on your journey, just like Jenn. Try a class today and make sure to say hi if you see her around the studio!

See you all again soon!

-Courtney

Meet Shari - Our January Member of the Month!

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Hello everyone!

Welcome to another edition of our Member of the Month series, where we feature some of the amazing people who are part of our Loyobo FIT family. We think it is important to share their stories to help inspire others and to celebrate their amazing accomplishments!

This month, our member is Shari Wiseman, who is one of our Move Your Body members and regularly attends a wide variety of classes, but her favourite is definitely Body Sculpt & Sweat! She is also part of our early morning crew, joining us at 6:30am despite adamantly vowing she is not a morning person. We are always impressed, that is for sure.

Shari’s journey is about making the commitment to self-care and to prioritizing your own health, despite a busy family and career life, and multiple injuries! She is an inspiration to overcoming setbacks and continuing to push towards your goals!

This month, Shari, we celebrate YOU! We cannot wait to see what comes next in your journey. Thank you for being a part of our family and for sharing your story with us!


How long have you been coming to Loyobo FIT and what initially inspired you to try a class?

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“I have been coming to Loyobo FIT for about a year. I came to try out a class with a friend and it was great. I also saw the outdoor classes at Exhibition Park, which looked like a lot of fun and I loved the idea of exercising outside. It was also very conveniently located for me.”

What are your top 3 health and fitness goals?

1. Create consistent exercise and eating habits to stay healthy

2. Increase my strength and endurance

3. Lose Weight

What is one of the challenges that you have faced in your health/fitness journey? What have you found most helpful in working to overcome it?

“Two weeks after starting to work out with Courtney, I fell and shattered my elbow. Courtney was amazing - she checked in at my 2 week post-surgery mark to see if I was up for a light workout. Then she came to my house a couple times a week during my recovery and modified all of the exercises so I could still stay active. She even practiced moves at home using one arm to see if they could work for me! I do believe keeping me active during this time helped speed up my recovery and build strength back in my arm.”

Shari and her son, Ben, who won first place at our Summer Loyobo FIT Games last August!

Shari and her son, Ben, who won first place at our Summer Loyobo FIT Games last August!


How has your life changed since becoming a member of Loyobo FIT?

“I love the small group classes and supportive environment of Loyobo FIT. Courtney and the other members are very encouraging. I don’t ever feel judged when I’m there. Courtney keeps me accountable and I have been working out more consistently since becoming a member.”

What is your favourite memory or achievement of your time at Loyobo FIT?

“Being able to do plank again after breaking my arm! Also, surviving my first and only Zumba class!”


What is your favourite class and why?

“I love the Saturday morning Body Sculpt classes. They is always a lot of variety and they are a lot of fun. I like the group work as working with others keeps me motivated.”


What advice would you give to someone just starting their health and fitness journey?

“Jump in and try a class! You will love the supportive, non-judgmental environment that Courtney and her colleagues offer.”

What is your favourite healthy snack?

“Spinach, Banana, Peanut butter smoothie!”


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Congratulations Shari! You deserve this moment in the spotlight as we celebrate all of your amazing accomplishments and perseverance. THANK YOU for showing us the type of amazing things that can happen when you are committed to yourself, are willing to try new things, and make the choice to remain positive, no matter what. We are seriously so proud of you and feel so lucky to have you as part of our Loyobo Family!

Feeling inspired? You could be our next Member of the Month! All you need to do is take the first step on your journey, just like Shari. Try a class today and make sure to say hi if you see her around the studio!

See you all again soon!

-Courtney

5 Easy Tips to Avoid Overindulging & Reduce Stress During the Holiday Season

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Hello everyone!

It is that time of year - the days are shorter and darker, our weekends are taken up by family get togethers and Christmas events, and the temptation to overindulge on holiday treats is almost ever present.

It’s a stressful time of year for a lot of people, so we wanted to share 5 tips to help you keep your sanity, avoid the post-holiday guilt, and help you to make it through the next few weeks.

1. Set your boundaries and remember to put your own health as a priority.

This is so important and why we put it first on the list. There is a lot of pressure over the holidays to participate in family functions, work events, or other types of social gatherings. It is so crucial to remember that you always have the power to set your boundaries and say no!

If something causes you a lot of discomfort, anxiety or feels more like an obligation rather than something that you enjoy, it is perfectly okay to politely decline an invite or to say no without giving a reason.

Depending on who is hosting the event and your relationship with them, you can even be honest and let them know that you appreciate the gesture and their desire to include you, but you are taking steps to make sure you are managing your stress over the holiday season which means limiting the amount of events you commit yourself to. Maybe even suggest a post-holiday get together instead, when things aren’t so busy.

If the person cares about you and your well-being, they will understand and appreciate your honesty.

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So often we let ourselves slip to the bottom of the priority list during the holidays and it is so important to stay as consistent as possible and put yourself first! Your sanity and well being matters, so say no! :) And feel good about doing it.

This also means, don’t let your routine or habits completely fall off the wagon! Keep getting out to class, doing your yoga, taking your supplements, and moving your body. While it is okay to have days off, don’t think of the holiday season as a write off. It makes it so much harder to get back on track in January. Instead, make a plan and stick to it!

If you have trouble, don’t be afraid to reach out to a coach - that is what we are here for! We can help you find a balance and create a personalized strategy of helping you continue to make progress in your goals, even when life gets a bit more chaotic.

2. Get lots of sleep.

When we are tired, we are more susceptible to feeling stressed, making food choices that may not make us feel great, and frankly - feeling crabby and moody!

Holiday parties and family get togethers often mean late nights, so try to manage this as best as you can by planning ahead. Before leaving for an event, plan your exit time and try to stick with it, even if you feel pressured to say later (set those boundaries!). Aim for 7-9 hours of sleep every night and you your body will thank you!

3. Avoid late night snacks.
This tip goes hand and hand with #2 - avoid eating and drinking late at night! Research has shown that hunger is perceived to be stronger in the evening, and stress hormones exacerbate the intensity of these cravings…. meaning you may not actually be hungry even though you are feeling the need to binge!

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Research also shows that our bodies benefit from a period of fasting overnight, because then our body can focus on healing itself when we sleep and regenerating cells rather than digesting the food we ate.

So, once again, plan ahead and set a cut off time that allows you to get between 8 and 15 hours of fasting and you will feel so much better in the morning - in so many ways!

Seriously - a little bit of planning can go a long way and will help set you up for a successful, stress-free, happy holiday season!

4. Be conscious and choose your indulgences wisely!

Don’t eat something just because its there. Just because a coworker brought something in, or you are looking at a table filled with goodies doesn’t mean you have to indulge in everything!

We aren’t telling you to avoid it all, but just choose wisely. Ask yourself if it is something you really want and will enjoy, or is it just tempting because its there?

I jokingly call this the “waste of calories” line of thought. If there is a treat that you know you absolutely love, then yes - go ahead and indulge. Enjoy it and savor that moment! That is what life is all about and you don’t want to feel overly deprived.

But, if its a cheap sugary treat that you don’t even really like that much - then don’t waste the calories! Save it for the good stuff and you will feel way more satisfied (and less of the guilt!).

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5. Drink lots of water and be mindful of sugary drinks!

There are many holiday cocktails and beverages that are very high in sugar: eggnog, hot chocolate, alcohols and liqueurs, artificial fruit juices, etc. Liquids can be a sneaky source of calories that are often consumed quickly, without a lot of thought.

So, be mindful of what and how much you are drinking! These drinks can cause your blood sugar to spike, which can again increase feelings

of hunger, stress and make you feel not so great - especially the for the morning after.

Try enjoying a glass of water before and after each alcoholic beverage at a party, or use a smaller glass size and limit the number that you have. It may also help to take magnesium, vitamin B and/or C supplements before bed, which helps the body to metabolize the alcohol.

What are some of the ways that you use to reduce stress over the holiday season?

We would love to hear from you so please make sure to leave a comment down below. :)

Of course - if you need us, we are always here for you so don’t be afraid to reach out.

We truly hope you have a wonderful holiday season, filled with family, friends and lots of joy.

See you in class!

- Courtney
Owner & Founder of Loyobo FIT