Holiday “this, not that” tips + healthy soup recipe for cold weather with seasonal ingredients

Article by Dr. Kelsey Reeder

Try this, not that - holiday edition :

o Instead of pushing off wellness goals till the New Year, try implementing one small change today

​The most effect way to make a change is to make a SMART goal. SMART goals are Specific, Measurable, Achievable, Realistic, and Time oriented. This technique transforms a bold and unattainable goal, such as “avoid all desserts” into an individualized goal with clear guidelines. For an individual looking to improve his or her relationship with desserts at the holidays, a SMART goal version of this goal would be, “At the three holiday parties I am attending this holiday season, I will eat a dessert after I eating a balanced meal.” This SMART goal still allows the individual to enjoy the dessert, but will also assist in regulating hunger levels to avoid overindulging on the desserts. 

o Instead of forcing yourself to have “self-discipline” around holiday foods, try adopting intuitive eating principles

​Eliminate the “all or nothing approach.” Research consistently indicates that restriction is not only ineffective, but can contribute to weight gain. Shifting to adopting intuitive eating patterns allows for the focus to shift on how you feel in the eating process. This means, anticipating how you might feel, both physically and emotionally, whether you decide to consume or avoid a particular food.

o Instead of adopting a diet, recognize that all foods fit

​All foods have a place in our lifestyle. As previously mentioned, diets and restrictions are not effective ways to achieve a particular health goal and further impair one’s relationship with food. Often, enjoying a food that you are craving is the healthier option because you are honoring your body; by doing so, you are satisfying your craving, and less likely to overindulge at a later event. 

o Instead of falling into a rut of eating the same foods every day, try adding variety into your diet by incorporating December seasonal produce!

​December produce: carrots, lettuce, winter cabbage, peas, dark leafy greens, brussels sprouts, potatoes, garlic, onions, beets, turnips, broccoli

Hearty Potato Leek Soup

Ingredients:

- 1-2 tbsp butter, unsalted

- 2 large leeks, chopped

- Chicken stock broth

- ¾ pound of potatoes, peeled and cut (approximately 2 medium sized potatoes)

- ¾ cup sour cream + ¼ cup water mixed together

- ½ cup heavy cream

- Bay leaf

- Salt and pepper to taste

Directions:

1. In a saucepan over medium heat, melt butter and let leeks soften for 10-15 minutes

2. Add potatoes, broth, bay leaf, and seasoning to leeks and bring to a boil. Once boiling, reduce to a simmer and cover for 15 minutes.

3. Remove bay leave. Using an immersion blender, puree.

4. Slowly add sour cream and water mixture to puree mixture.

5. Continue by adding heavy cream until desired consistency is reached.

Creating a Balanced Workout Routine Focused on the Elliptical Machine

At Club Sweat in Westport, Connecticut, we believe that a balanced workout routine is the key to achieving optimal fitness and overall well-being. By focusing on a combination of the elliptical machine, weights, and functional exercises, you can create a comprehensive fitness plan that enhances cardiovascular health, builds strength, and improves everyday movements. Here’s how you can structure your weekly fitness plan to make the most of your workouts.

The Core Components of a Balanced Workout Routine

1. Elliptical Machine Workouts

2. Strength Training with Weights

3. Functional Exercises

Structuring Your Weekly Plan

Monday: Cardiovascular Focus

• Warm-Up: 5 minutes of light cardio (e.g., brisk walking or gentle cycling)

• Elliptical Machine: 30-40 minutes of steady-state cardio at a moderate resistance level

• Cool-Down: 5 minutes of slow pedaling followed by static stretching

Tuesday: Strength Training with Weights

• Warm-Up: 5 minutes of dynamic stretching

• Strength Training:

• Squats with dumbbells (3 sets of 12 reps)

• Bench press or chest press (3 sets of 10 reps)

• Deadlifts (3 sets of 10 reps)

• Dumbbell rows (3 sets of 12 reps per side)

• Planks (3 sets of 1 minute)

• Cool-Down: 5 minutes of stretching focusing on the muscles worked

Wednesday: Functional Fitness

• Warm-Up: 5 minutes of light cardio

• Functional Exercises:

• Kettlebell swings (3 sets of 15 reps)

• Medicine ball slams (3 sets of 15 reps)

• Step-ups with dumbbells (3 sets of 12 reps per side)

• TRX rows (3 sets of 12 reps)

• Core exercises (Russian twists, leg raises)

• Cool-Down: 5 minutes of stretching

Thursday: Active Recovery

• Activity: Light yoga or a gentle walk

• Focus: Flexibility and mobility exercises to aid recovery

Friday: High-Intensity Interval Training (HIIT) on the Elliptical

• Warm-Up: 5 minutes of light pedaling

• HIIT Session:

• 1 minute of high resistance and high speed

• 2 minutes of low resistance and moderate speed

• Repeat for 20-30 minutes

• Cool-Down: 5 minutes of slow pedaling followed by stretching

Saturday: Total Body Strength and Functional Training

• Warm-Up: 5 minutes of dynamic stretching

• Circuit Training:

• Lunges with bicep curls (3 sets of 12 reps per side)

• Shoulder presses (3 sets of 12 reps)

• Kettlebell deadlifts (3 sets of 15 reps)

• TRX push-ups (3 sets of 10-12 reps)

• Core exercises (planks, mountain climbers)

• Cool-Down: 5 minutes of stretching

Sunday: Rest Day

• Focus: Allow your body to rest and recover

Experience Club Sweat in Westport

At Club Sweat, our expert coaches are here to guide you through creating and maintaining a balanced workout routine that fits your goals and lifestyle. Visit our Westport studio to experience our state-of-the-art equipment, personalized coaching, and supportive community.

Stay Fit Anytime, Anywhere with Our Digital App

Can’t make it to our Westport studio? No problem! The Club Sweat digital app brings our top-notch fitness expertise to you, wherever you are. Access a variety of classes, personalized programs, and all the benefits of our elliptical, strength, and functional training workouts remotely. Our app ensures you stay on track with your fitness journey, whether at home or on the go.

Join Us Today

Ready to create a balanced workout routine that delivers results? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don’t forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we’re committed to your success and well-being. Join us and discover the power of a balanced workout routine!