Holiday Exercise Guidelines to help you Stay Slim


How To Eat HEALTHY During Holidays

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Stay FIT While Traveling! My Top Tips

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7 Tips For Staying Fit During The Holidays

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My Vacation Diet Tips How to Stay Slim on Holidays!

Video taken from the channel: Joanna Soh Official

If you usually do 30 minutes of cardio, increase it to 45 minutes during and after the holidays. When you do weight training, add more reps or choose heavier weights. Or, if you exercise three times a week, increase it to five.

This should help you burn off those extra calories. Change your workout. Increase your time management skills over the holiday season.

Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise. Ask your host or hotel desk clerk to recommend good walking or running routes. Get flexible in your room: if the space allows, do a version of your usual stretching, tai chi, yoga or Pilates routine. Ditto for strengthening: do pushups, crunches, squats and lunges, using your own body weight for resistance.

So here’s a couple tips that can help you through the next couple months. Watch your Portion Sizes. An easy way to watch portion sizes is to just use a smaller plate! If you’re trying to lose weight, my tip would be to fill one small plate up first with veggies, then with the protein, and lastly, fill what’s left with some soul food.

The holiday eating and drinking season; food and festivities will be plentiful, so don’t jump in blindly. Here are the 5 top tips to keep that body fat percentage low. 20-Minute Holiday Circuit Workout. To stay in shape during the holidays, try this easy but very effective 20-minute workout either at home or at the gym. * Start with a 5-minute warm-up and do 1 set of each exercise for 15 reps or 30 seconds each.

Complete the entire circuit 1-3 x’s: Squats and Shoulder Press (quads, hamstrings, calves, glutes, delts). After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.

External rewards can help too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise. So you’re on Vacation and it’s difficult to keep to your food / diet plan. Here are my top 7 Vacation Diet Tips, which will help you to stay on track but at. Workout efficiently.

Time and space are limited during the holidays, but that doesn’t mean that there isn’t enough time or space to get in a good workout. High intensity interval training workouts, also known as HIIT, are the perfect go-to’s during the holiday season because they don’t require much time or space. In today’s post we want to share with you 11 simple secrets that can help you to stay slim.

1) Create a special ritual when you eat: beautifully decorate the table, create a nice atmosphere by lightening couple of candles and put on calm and soothing background music.

List of related literature:

Avoid exercising outside in the heat of the day; take your power walks before breakfast or after dinner instead, or attend exercise classes in an air-conditioned fitness centre.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
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Be on a healthy diet always, specially a month before Diwali.

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Many dieters know they need a firm plan for the holiday itself.

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Taking a holiday from alcohol, besides getting rid of additional sugar calories, will help you tune in to your true appetite and prevent you from overeating.

“The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days” by Mark Hyman
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It is important to increase certain physical activities which help you to lose weight, eat less fat and starchy foods, avoid empty calories such as those in alcohol and soft drinks, and avoid sweets and sweetmeats.

“Nutrition & Dietetics 3E” by Joshi
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Here are some tips to help you survive holidays: Don’t ever try to diet during the holidays.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
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Don’t take a holiday from regular meals and snacks.

“What to Expect: Eating Well When You're Expecting” by Heidi Murkoff, Sharon Mazel
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Most of all, enjoy spending time with loved ones during the holidays, and don’t worry too much about what your vacation eating habits will do to your waistline.

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To maximize the fat-burning effects of these hormones, avoid high calorie intake in the afternoon and evening or perform a hard workout in the afternoon, and limit your exposure to your smartphone, e-reader, TV, and laptop after sunset.

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Exercise on a holiday?!

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
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Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
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  • Dude²..they say pizza n donuts has so much calories n can make u fat. Sometimes i ate 1 large pizza or half dozen of donut before a workout but its hard to jump rope longer than 30 minutes compared to i ate a plate / 1.5 plate of rice. I expect that i can jump rope for 1 hour non stop by eating 1 large pizza but i failed..

  • i have my instagram heshesteph just to help people in this world to boost their confidence,spreading positive energy,supporting one another and my message always “you are not alone my friends” really Joanna,keep up your great work,its very rare to find a person like you willingly to share tips and making all healthy videos well done!

  • thank you so much for this! I really needed it, i’m about to go on holiday to Italy in a few weeks, and I was soo worried, but now I know that it’s okay to enjoy the food and not let it bother me and distract me from the beautiful scenery:)

  • thanks for the wise tips, I will remember not to be a perfectionist, you were right on the target, I think giving a 5 lbs range on gaining a little won’t hurt at all, vacation is only once a year.

  • gys your channel is great and i hope it devalop for other stuff like diets and extra exercice………………….. new ppl hit subs button to get fit body and left like for videos like they are doing ther best for us go one hery up do it when you finish reading……sry for eng

  • you know living healthily is like a battle between YOU and THE REST OF THE WORLD feels that you are isolated,alien-ated……Well,Its good that people eat and don’t gained weight or gained weight but he/she doesn’t care how their body will look like,but its different for me.Especially when have to indulge myself with BAD CARBS but i always try to be a better person when i’m back home for holiday,don’t wanna disappoint my family,if only i have the 100% environment support.

  • hello Joanna,another great vids and of course great tips!but you know sometimes well for me,holiday is my problem or shall i say my enemy,well of course basically because i don’t get to eat what i used to plan for my meal.I know alot of people saying like enjoy your food and bla,but sometimes its so hard for the mind to accept that,thinking of all the hard works that i put on and to get my abs,sometimes its like a pressure to mesigh…any suggestion?

  • Definitely tough to keep the weight off while on vacation but these are great tips.

    Hope you enjoy your trip. Check our channel out when you get back!

  • I always do my 50-100 push-ups and squats and pull-ups also some ab work right after my jumprope workout but in a recent video the zen dudes did there push-ups and squats earlier in the day then did the jump rope later does it matter when u do them?

  • You ever watched this couple?  This looks awesome and next level jump roping. Just wanted to share with you guys, and keep up the good work. ✌��from Amsterdam ����

  • I just wanted to ask a weird question
    Does weather condition affect calorie burning? Will I burn more during summers than in winters??

  • Yo Dan? I jump rope for 30 mins too. I do it in 10 min intervals.with about a min in between. Do u personally just jump for a half hour or do u break it down? Also who keeps pie in a fuckin bowl?

  • Do you count macros when traveling? I’m going to Dubai for a week and I will most likely have to eat out the WHOLE week. Got a gym though but nutrition is a problem since I meal prep all year round.

  • Dont be slave to the fitness world all year round..enjoys plenty of good food and candy with family and friends. Merry Christmas from Norway

  • The key to getting in shape is: you don’t. That’s what vacation is suppose to be. To relax, to not think about working out, exercise ect. I use my time on vacation to hang out with friends, having a good time and not being strict with the diet. Don’t get me wrong, I sometimes work out twice a day for the whole year, except this week. I seriously don’t give a fuck about my diet now, or else I will be going crazy! Just my point of view on the wole vacation thing.

  • Hi dudes… I keep hearing about this intermittent fasting. I’ve always eaten breakfast and look forward to eating my favourite meal every morning when I wake up. I can’t imagine what would happen if I skipped breakfast, my main concern is I have a very active job and can’t see how not eating first thing would work for anyone who is used to eating in the morning and has a physically demanding day ahead, without counting in any workouts I might do before or after work. I’m 5ft4 and 117lbs and like a lot of my work colleagues I eat a decent amount of food and have a overall healthy diet… maybe I should just try it to see the outcome, I just hope I wouldn’t collapse with low blood sugars or end up reaching for the quick fix sugar snack

  • Hello zen dude fitness, i just recieve one of your guys last limited edition jump ropes and i love it. I discovered your channel about two months ago and become hooked, it has really help my workout routine for boxing, you guys do great work. One question, what do you clean your handles with, i noticed mine would kinda get dirty and would like to clean them? Anyways, happy holidays and cheers.

  • My dudes! Got a notification on my podcast player with something about a name change in the title? The episode is deleted though. What gives??

  • Thanks bro, I’m going on a small tour around Europe next week and I was thinking about exactly this��, any gym recommendations in Amsterdam?

  • My favorite advice.
    “Eating unhealthy one day isn’t going to change your life anymore than eating healthy one day will make you fit”

  • I have a question… Im on diet rn, and im working out every day, and i drink whey protein… Is it harder to lose belly fat if i drink whey protein? Because belly fat is reserve for proteins right? Sooo belly fat is going to be bigger when you drink whey protein?

  • Or I could throw it away either in my garden and make mulch (mother earth gets GAINZ) or give it to poor people who don’t get the nutrition like us. #dothething ����

  • I have a flat foot and after doing a lot of jump rope my foot gets stiff and it hurts a lot when i try to do another jump rope. What should i do?

  • Check out! I just bought gym clothing from this site. It’s basically like gymshark clothes, but much cheaper! You’re welcome

  • I travel all the time esp in the summer. I’m usually good with food. I try to eat how i do at home. If feel like i can always cheat when I want so I don’t use vacations as a way to cheat. I used to but so glad I don’t anymore. Don’t get me wrong, I’ll indulge but maybe once or twice.

  • Thanks for the commitment to staying with uploading videos every week. I know you guys are very busy with your kids so just wanted to let you know that it is much appreciated!

  • Heres a few tips
    1. Fake stomach aches, no one will give you A LOT of food when You’re sick In the stomach

    2. Eat normal food. You can stop with the chicken breast and vegetables for lunch but maybe some turkey and smash potatoes, this way you WILL gain more weight but very little and the weight will be gone quickly o ce the holiday is over. The point is eat normal but not EXTRA just a bit lower than your usual.

    3. Throw up Relax, dont worry about the food that mom and aunt are making just watch the movie with your family and when dinner comes just eat normally, and if they ask why you’re eating less than usual just say diarrhea. No one wants you to prove it.

  • Hi.brad��..and.Jessica.mama

  • My favorite advice.
    “Eating unhealthy one day isn’t going to change your life anymore than eating healthy one day will make you fit”

  • Problem is in America it’s not just Christmas; it’s memorial day, Independence Day, labor day, Halloween, and Thanksgiving. Cinco de mayo

  • Hey Merijn, i’m in southeast asia for 4 weeks. I always eat breakfast in the morning. how long can i do this intermittent fasting thing for?

  • Offcourse it is hard to stay shredded while your traveling. But when your travelling it is also hard when your bulking to get enough food in to make gainz. And even more important.. Not losing those gainz!! It would nice to see some more vids about bulking instead of staying lean all the time. Because we have to make gainz to look good when we are shredded����

  • Don’t throw it away I’m sure a friend or family member would be grateful for any leftovers. That’s definitely the worst 1st choice to throw away food.

  • I randomly came across this video and couldn’t stop watching it because of how vibrant and fun and addicting your fun personality is! I love it! Keep being you!

  • If a single meal will ruin your entire “diet” and you’re not competing in body building or something with extreme cutting then there’s probably something wrong. Realistically it’s probably 2 or 3 meals for the entire year. Possibly a fourth if you’re looking at new years day/eve. It’s not a big deal.

  • I don’t travel very much. When I have traveled I try and take as much healthy food as possible. When my family has a meal at a fast food place or something I end up getting a salad with no dressing. People look at me funny but I don’t want to ruin my hard work. To be honest I will splurge sometimes but will still watch my portions sizes. You guys are awesome such great motivators.

  • Thanks for the tips! I’m taking off to travel for a year and i’m so in love with fitness and nutrition that it’s been stressing me out a bit because I do want to be on track as much as possible, but I know it wont always be that way. It will definitely be challenging figuring out what to pack supplement wise.

  • My tip is: Don’t chug water when you’re about to be having a flight(s), especially when on creatine. Having to piss every half an hour when travelling sucks

  • My fav tip is to choose trackable meals because it is too difficult and i always try to do that but because i am not sure i pretty much overestimate a little the meals.

  • I think that the best tip would be: Always taking your protein supplements with you because you can simply take them everywhere. For example when you’re hiking in a forest or above a mountain and you need to eat something than you can simply take a proteinbar or energybar ����

  • Don’t know if anyone else feels this way, but one of my favourite things about this channel are the videos under 5 minutes or even 3 minutes. No filler trying to get to 10 minutes, just the shit that I came for.

  • This video is really helpful, I have been doing those tips since a long time, but… but, you will be the number one when you come to China and try to keep that body on budget hahaha I come to Shanghai every year for about three month to work, I usually go high protein medium carbs low fat (60g) but when im in China, im vegetarian is the only way to stay out of the hospital hahahaha