Hey fitness nerds!

Thank you all 83,876 of you!

The holiday season is upon us, bringing festive feasts and the challenge of maintaining our fitness goals.

Today, we're sharing strategies to enjoy the holidays without derailing your progress.

Plus, we're exploring an unexpected productivity hack and offering relief for period pains.

Read 🔽 below! 

🎄 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Lose/Maintain weight whilst eating during the holiday season

• Article Explained Simple: Nicotine patches for productivity

• 3 Ways to reduce period pains

• Healthy Vodka Sauce Penne Recipe

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Lose/Maintain weight whilst eating during the holiday season

The holiday season doesn't have to mean weight gain. With some strategic planning, you can enjoy the festivities without sabotaging your fitness goals.

First, don't skip meals to "save" calories for big holiday dinners. This often backfires, leading to overeating. Instead, stick to your regular eating schedule, including a protein-rich breakfast to keep you satisfied.

Alternatively, if you practice Intermittent fasting (which I do), I push my eating window to later in the day and just have one meal. However, if that causes you to overeat, it is much worse than sticking to your normal meals.

Practice mindful eating. Savor each bite, eat slowly, and really enjoy your food. This can help prevent overeating and increase satisfaction with smaller portions.

Choose your indulgences wisely. Instead of mindlessly grazing on everything available, pick your favourites and truly enjoy them. Skip the store-bought cookies and save your calories for Grandma's special pie.

Stay hydrated. Often, we mistake thirst for hunger. Drink water throughout the day and have a glass before meals. This can help control appetite and prevent overeating.

Fill half your plate with vegetables at holiday meals. They're low in calories but high in fibre, helping you feel full.

Don't neglect your exercise routine. Even a quick 20-minute HIIT workout can make a difference. Plus, it can help offset some of those extra calories.

Get enough sleep. Lack of sleep can increase cravings and hunger hormones. Aim for 7-9 hours per night.

Be mindful of liquid calories. Alcoholic drinks and sugary beverages can add up quickly. Opt for water, unsweetened tea, or limit yourself to one or two drinks.

Practice portion control. Use smaller plates, and try the "one-plate rule" at buffets to avoid multiple trips.

Don't stress too much. Remember, one day of indulgence won't ruin your progress. It's what you do most of the time that counts.

With these strategies, you can navigate the holiday season without derailing your fitness journey. Enjoy the festivities while staying on track with your goals.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Ways to reduce period pains

Period pains can be debilitating, but there are several ways to find relief.

Here are three effective methods:

1. Apply heat
   
   A hot water bottle or heating pad can work wonders.
   
   Apply heat to your lower abdomen or lower back for about 20 minutes.
   
   The heat helps relax the muscles of your uterus, reducing the contractions that cause pain.
   
   If you're on the go, adhesive heat patches can provide portable relief.
   

2. Try gentle exercise
   
   It might be the last thing you feel like doing, but light exercise can help alleviate cramps.
   
   Gentle yoga, stretching, or a short walk can increase blood flow and release endorphins, which are natural pain relievers.
   
   Focus on poses that open up the hips and lower back.
   

3. Consider natural supplements
   
   Certain supplements may help reduce period pain.
   
   Omega-3 fatty acids, found in fish oil supplements, can help reduce inflammation.
   
   Magnesium has been shown to help relax muscles and reduce pain.
   

These tips are for managing normal menstrual discomfort, not diagnosing or treating medical conditions.

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Vote below to choose the diet for next week’s recipe

Healthy Vodka Sauce Penne Recipe (makes 4 servings)

Craving a creamy pasta dish without the guilt?

This healthier take on vodka sauce penne delivers all the flavour with less fat and calories.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 20 g

• Carbohydrates: 60 g

• Sugars: 6 g

• Fat: 10 g

The Ingredients

• 12 oz whole wheat penne pasta

• 1 tbsp olive oil

• 3 cloves garlic, minced

• 1 can (14 oz) crushed tomatoes

• 1/4 cup vodka

• 1/4 cup plain Greek yogurt

• 1/4 cup grated Parmesan cheese

• 1/4 cup fresh basil, chopped

• Salt and pepper to taste

• Red pepper flakes (optional)

The Instructions

• Cook the pasta according to package instructions. Reserve 1/2 cup of pasta water before draining.

• In a large skillet, heat olive oil over medium heat. Add minced garlic and cook until fragrant, about 1 minute.

• Add crushed tomatoes and vodka. Simmer for 10 minutes, stirring occasionally.

• Remove from heat and stir in Greek yoghurt until well combined.

• Add cooked pasta to the sauce, along with Parmesan cheese and chopped basil.

• Toss to coat, adding reserved pasta water if needed to reach desired consistency.

• Season with salt, pepper, and red pepper flakes if using.

• Serve hot, garnished with additional basil and Parmesan if desired.

This healthier vodka sauce uses Greek yoghurt instead of heavy cream, significantly reducing the fat content while adding protein.

The whole wheat pasta provides more fibre than traditional pasta.

Enjoy this comforting dish without the guilt!

Vote for the next week’s Recipe by clicking the button below

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