Strategies for Staying Fit while Enjoying the Holiday Season!

It’s the most wonderful (and tempting) time of the year… Excitement for the holiday season keeps building as commercials have us drooling over holiday meals and treats. Invitations for office parties, friendsgiving, and New Year’s Eve start arriving in the mail. Friends and family are talking about the latest  delicious recipes they want to try out this season. The snack aisles tease us with limited addition drinks, cookies, and candy – making us feel like we need to consume everything before it disappears!

The Total Impact team is here to encourage you to make healthy choices and stay on track this holiday season! Not only do we love providing fitness opportunities to support you and your family, but we’re also happy to offer smart strategies to help you stay mindful while enjoying the winter season – without feeling like you are missing out on any of the joyful celebrations!

Indulge in Moderation

Yes, it is possible! Enjoy your aunt’s special bundt cake or a co-worker’s Christmas cookies BUT don’t eat 2 slices or 4 cookies at a time. Slash in half your desired amount. We all like the 50% off sales, use that same strategy with your food. Savor the flavor of 1 slice of cake, 2 small cookies, or just 1 martini at the office party. You can always ask to take a couple cookies home for tomorrow to spread out your enjoyment. Opt for a small popcorn at the movies.  Eat slowly to make things last longer. Consuming smaller portions and managing your intake will actually boost your self-esteem, increase mental strength, and have you more energized as you spend time with family and friends! Bonus Tip: At the beginning of the week, map out your events coming up and plan ahead. How many parties, drinks with friends, or family meals will you be attending? Space out how much sugar and carbs you might consume one day when you know you’ll have another opportunity to indulge the next day. Or if you know you’ll be cheating on your diet one night, plan to get back to the dojo and work it off the next day!

Keep it Colorful

According to the American Heart Association, similar as decorating for the holidays with a lot of color, treat your plate the same way. Include a lot of seasonal fruits (ex: pomegranates, cranberries) and vegetables (ex: squash, eggplant) which will add flavor, color and nutrients to the meal. Adding these healthier food choices will also make you feel fuller and thus help you avoid overeating…especially when it’s time for dessert! At Hanukkah, try to fill your plate with as much veggies as you would potato pancakes. It’s all about choices, one meal at a time. Do you have your eye on ham and mashed potatoes? Then maybe skip the stuffing and bread this year. Pick what’s most important to you. Bonus Tip: Fill your kid’s Christmas stockings with fruit snacks, granola bars, or dark chocolate to set a positive example.

Frequent the Dojo

At Total Impact, we know that crushing our goals takes dedication, hard work and perseverance. That’s why we offer innovative programs for both adults and children! For adults, we recommend you make time for Krav Maga or fitness kickboxing before going out with friends for a drink to start off in a health-oriented mindset. Why undo all the calories you burned in class? Schedule a few classes in your calendar each week to maintain your healthy & fitness goals, try not to cancel this “me time” for yourself. With all of the holiday chaos and possibly family drama, fitness is a nice, healthy escape!  For kids, we suggest they come by for a kids karate class before big family events to help them release their energy, work off some sugar from the day before, and help them into a more focused, behaved mind-frame so they are more receptive to healthy choices. Our community fosters accountability buddies, so don’t hesitate to start a conversation with several of your classmates to learn about the strategies they use for staying on track during the holidays. Bonus Tip: Losing any added pounds from too much holiday indulging will drop off much faster when you encourage each other to stay strong. Talk to your classmates and ask for support! Maybe agree to meet up for an extra Krav Maga or kickboxing class every week? We are better together!

Staying Active During Winter

Kids love winter break from school. More time to sleep, lounging in pajamas with their tablets in hand, or watching endless Christmas classics. Adults can also find themselves indulging in too many Netflix holiday movie marathons or binge watching a new series. It’s easy to stay couped up inside when the weather is so cold. But, too many days on the couch or in front of the screen can be harmful both mentally and physically. Let’s have the kids take a fun break from screen time. Bring them over to the dojo to try a FREE kids karate class where they will keep their mind and body active! Plus a great place to make new friends. Are your kids already Total Impact students? Winter break is a great chance for them to add a few more classes to the weekly schedule since they don’t have homework! For adults, we have a fun date activity on Friday nights with fitness kickboxing! Looking for something fun to do with your friends – besides shopping and drinking? Spice things up, invite them to Krav Maga!

Winter is full of opportunity for fun seasonal activities. Sprinkle in some outdoor movement. Take the kids ice skating or sledding. Has your family tried skiing? There are a variety of options in Chicago and the suburbs. The goal is to keep everyone moving while enjoying fun winter sports too for a change of pace. Walking is a simple and often peaceful winter activity, especially when there is fresh snow on the ground! Bonus Tip: Many people are challenged with SAD  (Seasonal Effective Disorder) in the winter, which can make people feel more depressed during this season. It can affect your mood, sleep, appetite, and energy levels. Martial Arts is known to help with depression (and other mental health conditions) because of its rhythmic movement, increased sense of community, and improved self esteem.

Come on over and let’s get moving together before the next holiday party! As hard as we try, we may still fall victim to some over-indulgences…and that’s ok! We’re only human. The goal is to be conscious of our choices and do the best we can. Total Impact challenges you and your family to stay on track this holiday season with Krav Maga, Adult Fitness Kickboxing and Kids Karate classes! Enjoy your first class for FREE!

The Total Impact System

The Total Impact System blends multiple styles together to create a well rounded system which utilizes techniques of American, Chinese, Israeli, Japanese, and Korean origins, including: Bu Kyoku Ryu karate, Kickboxing/Boxing, Krav Maga, Kung Fu, Taekwondo, Muay Thai, and Judo & Jiu-Jitsu. It is about growing and continuing the evolution of martial arts by combining the best techniques from the various styles into one program. Total Impact Martial Arts & Fitness offers exciting and innovative programs that will help you reach all of your health, fitness and martial arts goals!



Total Impact Martial Arts offers HIGH ENERGY, engaging martial arts programs to help students of all ages reach their unique health, fitness, and martial arts goals!