Tis the season for holiday parties and overindulging. If you’re having trouble fitting in your regular fitness routine, or just looking for a better way to manage holiday stress and burn a few extra seasonal calories, we’ve got you covered. For the full effect, be sure to sing along to the tune of the 12 days of Christmas!

1-     On the first day of Wellmas, my trainer gave to me, a One-Mile Walk

a.     1 mile walk is great to get your heart rate up for 15-20 minutes a day to get you on your way to that 150 minutes of moderate physical activity per week.

2-     On the second day of Wellmas, my trainer gave to me, Two Goals to Set

a.     Taking time to write down your wellness goals is important in achieving success. Keep your goals SMART (Specific, Measurable, Attainable, Realistic, Time Bound)

3-     On the third day of Wellmas, my trainer gave to me, Three Good Things

a.     This simple evidence-based practice provides you with a dose of happiness. Writing down your 3 good things each night, for 14 days has been compared to a mild dose of anti-depressant.

4-     On the fourth day of Wellmas, my trainer gave to me, Four New Experiences

a.     New challenges and experiences rewire your brain and make it more adaptable, stronger and healthier.

5-     On the fifth day of Wellmas, my trainer gave to me, Five Weekly workouts

a.     Consistency in working out will bring more substantial results than periods of extreme fitness routines. Whether your workouts are 10 minutes or 1 hour, the health benefits of getting your heart rate up at least 150 minutes per week are endless for all populations.

6-     On the sixth day of Wellmas, my trainer gave to me, Six Random Acts of Kindness

a.     “Doing an act of kindness produces the single most reliable momentary increase of well-being of any exercise that has been tested.” -Dr. Martin Seligman

7-     On the seventh day of Wellmas, my trainer gave to me, Seven Fruit and Vegetable servings

a.     A diet rich in vegetables and fruits can lower and even prevent many chronic diseases, such as; high blood pressure, heart disease and stroke, some cancers, eye and digestive problems as well as having a positive effect on blood sugar. Keep grab and go options visible and ready. Explore the produce section and try something new. Variety and color are key to a healthy diet. Get creative by adding healthy options to sauces, hot dishes, smoothies and other meals and snacks.

8-     On the eighth day of Wellmas, my trainer gave to me, Eight Hours of Sleep

a.     The healthy amount of sleep for the average adult is around seven to eight hours of each night for life longevity. When you sleep, your brain signals your body to release hormones to help decrease risk for chronic health conditions, manage hunger levels, maintain your immune system and retain memory. Getting more or less than the recommended amount can have a negative impact on your health.

9-     On the ninth day of Wellmas, my trainer gave to me, Eight Grateful Comments

a.     “The negative screams at you when the positive only whispers.” (Barbara Fredrickson UNC Chapel Hill) Consider gratitude journaling, writing gratitude letters or socially connect and reflect with each other at the dinner table, during meetings at work, before and after attending an event, church, etc.

10-  On the tenth day of Wellmas, my trainer gave to me, Ten Glasses of water

a.     Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature. In addition water can help control calories and overeating, give you better skin and hydrated muscles, assist in regular bowel functioning and overall more energy. 

11-  On the eleventh day of Wellmas, my trainer gave to me, Eleven “Get Ups”

a.     Being able to get down to and back up from the floor is associated with strength, flexibility, and coordination. In addition, if you are proficient at this seemingly-simple task, many studies have shown you may live longer. So, give it a try. Bring yourself down to the floor and onto your back, then either sit yourself up or roll yourself over to get back to a standing position. The more you practice the more you’ll improve.

12-  On the twlelfth day of Wellmas, my trainer gave to me, Twelve Genuine Smiles

a.     “In this world where you can be anything, be yourself!” (Soul Analyse)  Be genuine, be yourself. The more genuine you are, the more apt you are to create connections and find depth even in short, everyday conversations.


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