Tips to make it through the holidays

Here are eight healthy holiday tips to keep you fit during the holidays.

Focus

Focus on daily behavior rather than long-term results during the busy holiday season. Set small, daily goals that are attainable in the short-term.
Prioritize

Your good health will make dealing with the intensity of the time of year easier. Don't be afraid to make your fitness and nutrition a priority. If necessary, schedule your exercise and eating times as you would a doctor or business appointment.
Relax

Don't over-obsess about your fitness and nutrition during the holidays; if you miss a training session or a meal, get back on track with the next scheduled item and make a mental note to do better next time—but stressing over it won't help.
Rest

Lack of sleep is one of the leading factors of raised stress levels, which, in turn, can cause your body's metabolic rate to slow down. Aim for seven to eight hours a night, but if that's unattainable, a couple of 15-minute breaks during the day to sit quietly and breathe deeply will do wonders.
When it comes to food, celebrate—but with control. Taking these few simple steps will help make sure that your nutrition doesn't suffer.
Watch Out for Carbs

Steer clear of processed carbohydrates. Foods containing enriched flour (pasta, breads, cakes, cookies, crackers, etc.) and processed sugar are the big culprits here, and remember: almost everything in a package contains sugar and/or sodium as a preservative. Also, homemade baked goods can be packed with saturated fats and sugars, so sample if you must, but know when to say no.
Snack Often

Go ahead and snack. Keep plenty of easy, healthy snacks at hand: almonds, apples, low-fat string cheese, whole-grain crackers, or a quality protein powder are easy to pack and keep stocked in strategic places such as your car, briefcase, gym bag, diaper bag, etc. Having good snacks readily available to nosh on every few hours will help keep you from reaching for holiday goodies that haunt your every step.
Have a Treat

Sugar-free Popsicles, sugar-free jello, sugar-free hot chocolate, diet sodas, tea sweetened with Splenda, Crystal Lite, are all good for curbing a sweet tooth, but remember, too much artificial sweetener is not conducive to good health, so practice moderation. Another alternative is extra-dark chocolate, but don't get carried away—square or two is plenty.
Hydration Equals Energy

Hydration will not only keep your system flushed but will keep your energy levels on high. Drink at least eight 8-oz. glasses of water a day, and avoid rich, sugary drinks like eggnog, cider, frothy seasonal coffee drinks and, of course, alcohol.

Foam rollers.. If your not using them your missing out

You may or may not be familiar with a foam roller, but if your serious about staying healthy then you should should check them out. A foam roller will assist you with stretching and aid in flexibility. A roller can be a valuable part of a healthy athletes warmup and cooldown routine

If you use a foam roller only to rehab injured muscles, you're not getting the most out of it. A roller—which looks like a firm log—can be a valuable part of a healthy runner's warmup and cooldown routine, says Michael Clark, Ph.D., a physical therapist and CEO of the National Academy of Sports Medicine. Rolling improves circulation, which gets the body ready for a workout and helps it recover afterward. And because rolling breaks down knots that limit range of motion, it preps muscles for stretching. Try these routines, moving slowly and stopping and holding on tender spots.

WARMUP Rolling increases blood flow and releases muscle tightness that can interfere with proper running form.

CALVES Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.


ILIOTIBIAL BAND Lie on your side with the roller near your hip, rest your other leg's foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.


PIRIFORMIS Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.

COOLDOWN Rolling flushes out toxins to help recovery. Start by rolling the calves and iliotibial band.
HAMSTRINGS Place the roller under your thighs. Roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your leg in and out.


ADDUCTORS Lie on your stomach with one leg extended slightly to the side, knee bent. Place the roller in the groin area of the extended leg and roll the inner thigh.


QUADRICEPS Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee.

The rollers will improve your flexibility and recovery time which also means you will be out there playing even more.. So isn't that worth it?? So try one out!! Aren't you worth it?