Bakersfield Life

Staying fit during the holidays

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     Does this sound familiar: You worked out all summer to fit into your swimsuit only to be bombarded by gravy and second helpings at Thanksgiving and now you’re facing all sorts of carb- and fat-loaded foods at Christmas parties. Although you’re delighted to be celebrating with loved ones, you won’t be so happy when the festivities are over and you are slightly heavier on that scale.      To help you continue keeping in shape during the holidays, four local fitness experts — Miranda Lewis, a physical education teacher at South High School; Chase Kreitler, an exercise science major at CSUB, assistant swim coach and fitness adviser at the new CSUB Recreation Center; Pete Hernandez, a bodybuilder and head frosh-soph football coach at Foothill High School; and Jose A. Martinez, a self-employed personal trainer — have stepped up to the plate to give you some straightforward advice.Q: What are some ways people can stay fit during the holidays?     Lewis: The best thing that you can do for your overall health is cardiovascular fitness. Usually when people think of cardiovascular, they automatically think of running. I always tell people to do a physical activity that they enjoy doing. I find it hard to stay committed to something that bores me or something that I dread doing every day.  Be creative and get your family involved.      Martinez: Try to not overeat, eat sensibly, exercise, walk, bike or do a family activity, but most important drink plenty of water throughout the day.     Kreitler: It is a good idea for people to set some fitness goals before the holidays begin. Having a plan and sticking to it is important, especially through the busy holiday season. People should plan on engaging in cardiovascular activities five to seven days per week for 20 to 60 minutes per day at a moderate intensity. It is also important to increase the duration of the exercise before intensity to prevent injury. Most people should also engage in a full-body resistance program two to three days a week even if they are just interested in losing weight. Increasing lean muscle mass will help a person boost their metabolism and burn more calories even at rest.Q: Any foods people can substitute but still enjoy?     Lewis: Since a lot of people eat more sugar during the holidays, Splenda can be substituted for sugar or use other sugar substitutes. I have tried Splenda sugar cookies and they are really good.      Hernandez: Substituting foods may not be fun thing to do during the holidays, however, it can be done without sacrificing taste. Use sea salt rather then table salt for foods, and use whole wheat bread rather then white bread or even honey oat bread. Low-fat sour cream and yogurt are good ideas. And increase your fiber intake.     Kreitler: A lot of frozen fruits (mangos, blueberries, strawberries) can be substituted for the excess sweets consumed during the holidays.Q: What is one major excuse people use to not work out during the holidays even though they have extra time?     Lewis: One major excuse that people use during the holidays is Christmas shopping. The long lines just make you want to go home and sit by the fire and have hot chocolate. No one is standing in that long line thinking, “I really want to go home and work out after this!” I believe that a family can set aside time together to do physical activities. People just have to make exercise a part of their schedule.       Hernandez: Working out is usually the last thing anybody wants to do during the holidays unless you are very goal-oriented, which most people are not. Not enough time is what most people except as a reason not to workout during the holidays. Even though most people have time, they would rather watch the big game or get in that shopping time.     Kreitler: A major excuse people use is that they are “busy”; however, if they look at how they are actually spending their time during the day they may find that there is more time than they think if they are willing to do it. For example, 20 minutes on Facebook could have been a strength workout at home.     Q: How can people keep their New Year’s resolutions to lose weight?     Hernandez: Staying focused on the task at hand is vital to one’s success. Use visual aides as an example of what you are trying to achieve. Having a training partner is also a valued resource. Never underestimate the value of a partner who can hold you accountable for your goals.      Martinez: They can establish a goal, keep track of the days they workout, strive to be and do better and have a partner to stay motivated.     Kreitler: It’s good to pay attention to times when you have a hard time following through with your resolutions. Alcoholics Anonymous uses the acronym HALT. If you’re Hungry, Angry, Lonely, or Tired you are susceptible to a relapse. I have found that the same is true for making healthy decisions for yourself.