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.

Elliptical Machine Workouts for Maximum Results: Lose Belly Fat and Lose Weight

Welcome to Club Sweat, your premier fitness destination in Westport, Connecticut! At Club Sweat, we believe in providing top-notch fitness solutions that cater to all your workout needs. One of the standout features of our studio is the state-of-the-art elliptical machines. These versatile machines are excellent tools for achieving maximum results, including losing belly fat and overall weight loss. In this blog post, we’ll share some tips and routines to help you get the most out of your elliptical sessions.

Why Choose the Elliptical Machine?

Elliptical machines are a popular choice for many fitness enthusiasts due to their low-impact nature, making them gentle on your joints while still delivering a high-intensity workout. Whether you're new to fitness or a seasoned athlete, the elliptical offers a full-body workout that can help you burn calories, strengthen muscles, and improve cardiovascular health.

Tips for Effective Elliptical Workouts

1. Warm-Up Properly: Start with a 5-10 minute warm-up at a moderate pace to prepare your muscles and get your heart rate up.

2. Incorporate Intervals: Alternate between high-intensity bursts and slower, recovery periods. For example, sprint for 1 minute, then slow down for 2 minutes. Repeat this cycle to increase calorie burn and boost metabolism.

3. Focus on Form: Maintain an upright posture, keep your core engaged, and avoid leaning too heavily on the handlebars. Proper form ensures you get the most out of your workout and prevents injury.

4. Use the Incline and Resistance: Vary the incline and resistance levels to challenge different muscle groups and keep your workouts dynamic and effective. Increasing the resistance helps build strength and endurance.

5. Monitor Your Heart Rate: Stay in your target heart rate zone for maximum fat burning. Most elliptical machines have built-in heart rate monitors to help you track your intensity.

6. Cool Down and Stretch: End your session with a 5-10 minute cool-down at a slower pace followed by stretching to improve flexibility and aid recovery.

Sample Elliptical Routine for Weight Loss

Warm-Up: 5 minutes at a steady, moderate pace.

Interval Training:

• 1 minute at high resistance and high speed

• 2 minutes at low resistance and moderate speed

• Repeat for 20-30 minutes

Incline Challenge:

• 5 minutes at low incline, moderate resistance

• 5 minutes at medium incline, higher resistance

• 5 minutes at high incline, low resistance

• Repeat for 20-30 minutes

Cool-Down: 5 minutes at a slow, comfortable pace.

Experience Club Sweat

At Club Sweat in Westport, Connecticut, our experienced coaches are here to guide you through these routines and more. Our goal is to help you maximize your results, whether you’re targeting belly fat, overall weight loss, or improving your fitness levels.

Stay Fit Anytime, Anywhere with Our Digital App

Can't make it to our Westport studio? No worries! With the Club Sweat digital app, you can access all the benefits of our expert-guided workouts from the comfort of your home or on the go. Our app offers a variety of elliptical workouts, along with other fitness routines, to ensure you stay on track with your fitness goals no matter where you are.

Join Us Today

Ready to transform your fitness journey with elliptical machine workouts? Visit Club Sweat in Westport, Connecticut, and experience the difference for yourself. Don’t forget to download our app to keep sweating and achieving your goals, anytime and anywhere.

At Club Sweat, we’re dedicated to helping you become the healthiest, fittest version of yourself. Join us and let’s get moving!