Hi Reader

If you follow me on Instagram you will have seen this picture.

It is relevant as we hit the holiday season and have more time for adventures.

As the silly season approaches, this is generally a time of more social events, more food, more alcohol, more feelings of 'working off' those extra calories, more of trying to survive rather than thrive mentality.

But the best benefit of all - more time for adventures.

You might participate in the Rapha Festive 500, have trail running adventures planned, use the time for training camps or generally spending more time outdoors.

With this increased energy expenditure, coupled with all the 'more' of the season and feeling the need to burn off the extra calories, it can lead to underfuelling and under performance.

If you want to come out of this silly season feeling fueled, energised and on top of the world, here are a few ideas that come to mind:

• Be intentional with your energy - it's a finite resource, don't waste it on places/people/activities that don't light you up.
• Fuel your training sessions like it's the middle of the year - Eat before, during (use the christmasy/holiday foods to fuel your activities) and after. Don't start training fasted to burn those extra calories you ate. This can lead to eating more later on and start the negative binge eating cycles.
• Focus on building balanced meals - Normalise salad/veg being the main player, then protein and carbs. Typical holiday foods are carb and fat rich so priotise veg and protein.
• Use your hunger and fullness signals - If you don't have forbidden foods you're less likely to overeat. Eat slowly, notice if you can tell when you are hungry and when you are full.
• How do you want to feel on the other side of holiday season? Why is this important to you? - Align your behaviour accordingly. Spend 10 minutes planning so that you know when you want to let your hair down and where you don't.

That's all I have for you today. Hit reply and let me know what adventures you have planned.

Let's go in the next month thriving and not just surviving. Who's with me?

My 1:1 program is here to support you through the changing seasons.

I have openings and can get you in right away to keep you focused during this time of the year. Fill out the application below and I will reach out with the next steps.

Happy Holidays.

Karen Hill Performance Nutritionist, PhD ​​

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