The silliest season is upon us, and while we could blame our weight gain on the time of year, the reality is that it is our thinking and the choices that we make during this time of year that really do the damage.

On average, people tend to only gain a pound or two through the holiday season. But researchers have identified that weight gained over the holiday period is rarely lost. And those holiday pounds are usually added to the midsection, which is associated with an increased risk of diabetes and cardiovascular disease.

Every year I see the same pattern of people putting on the pounds over the Christmas and festive season, then set New Year’s resolutions and spend at least the first few months of the New Year trying to work it off. In Australia, as the weather cools and winter sets in, apathy and comfort food choices return, and the weight comes right back again. Spring comes, and people come out of hibernation and start to think about getting their summer body (that they never had) back. Then we hit the festive season again. Rinse and repeat. Every. Freaking. Year.

It is really easy to rationalize our behavior. It is our ego’s job to make us feel better about the decisions we make, whether they are right or not. Do you find yourself justifying your indulgences because it was “a staff Christmas party,” or “my best friend’s wedding,” or [enter event or occasion here]? The thing is, it is easy to miss a workout one day or indulge a little and justify it. When you do that a few more times, it gets easier and easier to do. And then instead of hitting the gym, it’s hitting your favorite bottle of red every night, or getting your regular junk food hit. And that eventually leads to regular visits to your doctor or cardiologist. It is a very slippery slope.

Brace yourselves. The “new year, new me” resolutions are coming. Did you see me just roll my eyes to the back of my head? If it was really important to you, part of your purpose or values, if you were serious, then you would probably already be doing it. But let’s cut you some slack. At least your intentions are good.

A national survey found that 58% of Australians—an estimated 11 million people—broke their New Year’s resolutions last year. Women were more likely to break them (64%) than men (54%). It took just three months for 15 percent of Australians to break their resolutions, while 40 percent had broken their promise by September.

Of those who were unsuccessful, one in four (25%) reported failure to keep track of their progress as the factor that led to this outcome. 21% of Australians said they failed because they made too many resolutions, while 15 percent said they forgot about their promise.

So this season, it is not going to happen, is it? No, it is not. Let’s move forward with a real plan to keep you on track during the festive season. 

Get Smart and Track Your Progress

Have a realistic goal. If you are currently on a fat loss journey, you need to continue to keep your eyes on the prize, but keep your expectations in check. If you arrive at the New Year and haven’t gone backwards, your month has been a success. By expecting to lose fat over this time of year, you could be setting yourself up for failure.

Keep track of your progress via girth measurements, weight, caloric intake, food diary, body composition, or whatever measuring stick for your progress you prefer. Use it consistently. Accountability and staying focused will keep you on track. Remember, this is the number one reason why people didn’t achieve their New Year’s resolutions.

Get Smart with Your Plate at Parties

You are the boss, so take charge. Don’t play the victim of circumstance. Here are some strategies to help you take control of what you are putting into your mouth this festive season.

• Inform family the week before they arrive that there is no need to bring food. You have this covered.
• Let people know you don’t want food as gifts, especially chocolates, candy, or nuts.
• Try not to leave bowls of snacks and leftovers around after meals. Those calories will add up!
• Eat fewer calories during the day if you have a big evening dinner planned.
• Eat a healthy breakfast if you know you will be indulging later on.
• Opt for soups, vegetables, and salads first. They are higher in water content and often nutrition too.
• Order lunch-sized portions of dishes that have a high caloric density such as pasta.
• Ask for sauces and dressing on the side.
• Ask about how the food is cooked, and look for low-fat cooking options such as steaming, roasting, baking, and grilling, rather than fried foods.
• Look for lean cuts of meat and ask for fat or skin to be removed.
• Never go to parties or dinners super hungry; eat a healthy meal or snack before you go.
• Use a small plate if it is a buffet-style arrangement, and watch your portion sizes.
• Eat slowly, so you are more aware of the signs of feeling full from eating.
• Pick a restaurant that has healthy eating options.
• Take healthy food to a party if you are asked to bring something.
• Drink lots of water.
• If you do indulge, keep the days to a minimum and look to counteract them with more activity on others.

Get Smart About Your Triggers

Believe it or not, you can celebrate without indulging in food and alcohol. Often, the places we go to and the people we are with can heavily influence our food and beverage choices. Being around particular people can also trigger feelings that can lead to self-medicating with food and alcohol. Try and avoid those people who encourage you to overeat and drink, or bring out the more self-destructive elements of your personality. One of the best ways to deal with your triggers is avoiding them all together.

Don’t be afraid to display a little vulnerability. Explain to the person influencing your eating, exactly how you feel when they behave in certain ways. They may not be aware of their influence, and be willing to make some changes to help. I doubt it, but it’s worth a try.

• Just say “no” if you have to. Learning to say no is empowering and important.
• Tell the people around you about your goals of a healthier lifestyle. Surrounding yourself with supporters and cheerleaders is always better than hecklers and saboteurs.
• Do not allow yourself to be pressured into eating if you don’t want to or are full.
• Do not eat or drink to “fit in with others,” or to please the cook.

We often eat for many reasons other than being hungry. Asking the following questions will go a long way toward helping you stop the emotional eating cycle by building self-awareness.

• When did I last eat?
• Am I really hungry right now?
• Why am I hungry right now?
• If I eat, will I feel better afterwards?
• Would anything else besides food satisfy me?

Get Smart With Your Training

Why is it when people go on holidays, it means taking a break from movement and training? Life doesn’t press pause for you. Realistically, you have more time to move when you aren’t working. So it’s time to get both more structured and more incidental activity in.

• Ask for an active present, such as gardening tools, a rock-climbing course, or gym membership.
• Set yourself an exercise challenge. Fun runs and obstacle courses are great events to get involved in.
• Plan a family day out at the park, zoo, or indoor game center to get people moving again after Christmas Day.
• Book an adventure holiday rather than a few lazy days poolside.
• Play with your children. Try outdoor cricket, throwing a Frisbee, bike riding or swimming. Buy active presents for the kids. Examples include bicycles or sports gear.
• If you’re on a vacation, walking is the best way to become familiar with your holiday location. It’s amazing what you can discover when you are on foot.
• Use the facilities at camping grounds, motels, or resorts. For example, hiring a tennis court is an inexpensive way to stay entertained for hours.

Get Smart About Your Drinks

A standard alcoholic drink contains 10 grams of pure alcohol, but when going out, a standard restaurant pour for wine can often be 1.5 to even 3 standard drinks. For healthy men and women, drinking no more than two standard drinks on any day reduces your risk of harm from alcohol-related disease or injury over a lifetime. Drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.

From a health perspective, alcohol is big player in weight gain. And it is not just the alcohol that is the problem. Often, the food choices we make while we drink are poor, because it affects cravings and appetite. Fat and sugar burning comes to halt when we drink. Not only this, it affects hormone production, including insulin and cortisol levels, and even our sleep. If you are trying to get strong, it is no good for your growth hormone levels. Alcohol is a big barrier to fat loss. So here are some strategies that will help.

• Eat a snack or drink water before you go out so that your stomach is not empty.
• Decide ahead of time on the maximum number of drinks you will have.
• Volunteer to be the designated driver.
• Make your first drink a large glass of water.
• Drink only with meals.
• Alternate alcoholic and non-alcoholic drinks.
• Choose low-alcohol beers and wines.
• Choose a ‘mocktail’ (non-alcoholic drink) rather than a cocktail.
• Leave your wine glass full. Fellow diners or service staff can’t refill a full glass.
• Remember, you don’t have to finish the bottle. A bottle of wine is over 7 standard drinks!
• If you drink to relax or reduce stress, try an alternative activity like going for a walk.

A Healthy Lifestyle Doesn’t Take Holidays

Leading a healthier lifestyle is an all-of-the-time thing, not seasonal. Developing new skills and habits both mentally and physically is the key to long term success. Challenging your day-to-day “normal” is a big deal and can be really uncomfortable. Try implementing these practical and effective strategies slowly and consistently over a period of time. They have helped me and many others stay on track over the “silly season” that is the holidays.

Don’t fall for another temporary diet this new year:

Changing Your Life Is Not a 45-Day Challenge

The post Get Smart and Stay On Track This Holiday Season appeared first on Breaking Muscle.

My Goals for This Holiday Season

Or, if you’re like me, it’s both. I. Love. Holidays. I am obsessed with the time from October through New Year’s Day. Everything seems to be brighter and more fun.

RELATED: How to Train, Travel, and Relax During the Holidays

But, as an adult, it’s no longer just making pilgrim hats out of construction paper and weeks-long breaks from school. The stress of trying to mesh your normal life with social obligations, parties, and the financial strain of all those gifts can really put a damper on your holiday spirit.

RELAX: Awake & Evolve: Cycle 2 – Holiday Stress Meditation

The holidays also have the annoying side effect of throwing your workouts and diet way off track. In recent years, I’ve found myself longing for the holidays to be over by early December. I don’t want to feel like that!

So, this year I’m challenging myself (and you) to take the stress out of the holidays. My goals are:

1. To actually enjoy my favorite time of the year.
2. To maintain a gym routine and not stray too far from my normal eating habits.

Here’s how I’m going to accomplish those goals:

1. By Saying Yes and No to the Right Holiday Events

Stop cramming every weekend between now and New Year’s Eve with parties you’d rather not attend. This time of the year should be fun, but it seems more often than not, we spend much of the season going to events due to feelings of obligation.

But a lot of the holiday invites are not mandatory and, in fact, no one would miss you if you didn’t go. Why would you force yourself to attend a huge, hours-long event spent trying to make small talk with a bunch of people you don’t know while checking your watch every five minutes to see if you spent enough time there as to not look rude when you leave? Ugh. Practice saying “no” to the stuff that does not put you in the holiday spirit.

“This time of the year should be fun, but it seems more often than not, we spend much of the season going to events due to feelings of obligation.”

Practice saying “yes!” to the plans that excite you, like when your best friend from high school comes into town and wants to have dinner. The special, once-a-year get-togethers that you enjoy are what make the holidays fun. Don’t skip those!

And don’t feel badly about prioritizing time spent watching A Christmas Story with your kids or simply relaxing on the couch. If instead of going to a party, you’d rather go to the gym or sit on the couch in your pajamas and shop online, then do that. Say you already have plans (shopping in your PJs does count as a plan) and don’t feel guilty about it.

2. By Making Myself a Priority

As soon as our schedules get a little weird, the first two things to be thrown out the window are diet and exercise. It takes time to work out and it’s easier to grab whatever food is around, rather than take the time to either make or go get a healthy meal.

But the truth is, I miss my workouts. And if I eat a few too many less-than-healthy meals in a row, then I feel terrible and my mood is awful. I’ve come to realize it would just be better for me (and everyone who has to deal with me) if I take the thirty to sixty minutes to work out or the ten minutes to go get a flipping salad, instead of eating the candy corn in the office kitchen.

“But the truth is, I miss my workouts. And if I eat a few too many less-than-healthy meals in a row, then I feel terrible and my mood is awful.”

If you need at least three workouts a week to feel healthy, then get them in come hell or high water. If you can’t stay on your cooking schedule, then make plans to try a healthy meal service or prep meals in advance. If you’re feeling tired and frazzled, then go to your yoga class that always leaves you feeling mellow. Take care of yourself so you can actually feel good through the holidays and not like a grumpy bloated version of yourself.

3. By Making No Excuses

Or maybe it’s not that it’s hard to fit in your workouts and to eat right. Maybe, especially if a healthy lifestyle is something you are still trying to adopt whole-heartedly, you are using the holidays as an excuse to skip the gym and eat every piece of pecan pie you encounter.

If that’s the case, stop that sh** right now. Do you really want to be faced with the tight pants, the gut rot, and the feeling of desperation that shows up around New Year’s Day when you realize you totally undid a good six months of work in the course of eight weeks? Probably not.

LET GO: Dear Self: Let Go of Excuses and Move Forward

4. By Enjoying the Parts of the Holidays I Love

Celebrate the time of year. Just do it selectively. I would never tell anyone not to eat their favorite foods on Thanksgiving, Christmas, Hannukah, Kwanzaa, etc. That’s ridiculous. And I can say that because I spent many a Christmas and Thanksgiving trying to find a steamed vegetable and a lean piece of non-fried turkey to eat because I didn’t want to go off my diet even for one meal. Do not be that person.

Unless you have a bodybuilding show or a weightlifting meet the next day, there’s absolutely no reason you can’t enjoy the holidays with your family and eat the foods you love that are special to this time of year. Just don’t waste the experience on foods you can eat any time.

RELATED: How to Get and Stay Ahead During the Holidays

Go for the pumpkin pie, the cranberry sauce, or the fried turkey – if those are things you truly enjoy. But, don’t drink the eggnog if you don’t even like the stuff. Then, the next day, get back to normal.

My Guidelines for Enjoying the Holidays

So to summarize: I’m planning to maintain my exercise routine, eat seasonal foods but not go crazy, and actually enjoy the holidays in the way that I most enjoy them. I will do this by:

1. By Saying Yes and No to the Right Holiday Events

2. By Making Myself a Priority

3. By Making No Excuses

4. By Enjoying the Parts of the Holidays I Love

I hope this helps everyone, myself included, make their holiday season more enjoyable, healthier, and less stressful. Please feel free to comment below with your tips and tricks for making this time of year special and stress-free.

Photos courtesy of Shutterstock.

The post 4 Commitments You Can Make to Have Happy, Healthy Holidays appeared first on Breaking Muscle.

The truth is many of us don’t always know the plan or stick to it. As we wind down each year and the holidays fall upon us, we lose sight of the plan when it comes to diet and exercise. It’s human nature to coast as you near the end of something. Add in the stresses of the holiday season, increased travel, and plenty of parties, and many get derailed in regards to diet and exercise.

Start next year off right by finishing this year strong. Here’s how not to get sidetracked during the holidays and stick to your diet and exercise plan.

Finish Strong and Travel Well

Instead of coasting home in 2014 or, worse yet, getting way off track with your diet and exercise, push hard to the finish line of this year. Your body needs just as much exercise during the holidays, if not more.

“Don’t forget to pack two of my favorite travel companions – your running shoes and a jump rope.”

Having done my fair share of travel over the years, it’s interesting to observe how many of us pretend that somehow when we travel, we’re not playing for keeps. That is, we abuse our bodies in ways we don’t in our normal lives. Still, travel or not, we are always working to a goal. Those who are successful in any endeavor are so by forming habits. Those habits don’t change because of circumstances like travel.

Yes, it is difficult to exercise and eat well over the holidays and especially when traveling. To succeed, it requires a plan. Before you go to a party, know how much you are going to eat or drink. Before you get on a plane, your carry-on should be packed with plenty of healthy snacks. And don’t forget to pack two of my favorite travel companions – your running shoes and a jump rope.

High Intensity Interval Training (HIIT)

One thing that seems to be lacking during the holiday crunch is time. Something has to give when you work, travel, and socialize more. For many, that something is their exercise routine.

With time constraints you need an efficient workout and arguably the most efficient type is HIIT. HIIT workouts tend to be full-body workouts and are definitely anaerobic by nature. You don’t need tons of time or equipment to do a HIIT workout – just twenty to thirty minutes and your own body weight.

“With time constraints you need an efficient workout and arguably the most efficient type is HIIT.”

One of the huge benefits to HIIT, besides efficiency of time and the amount of muscles used, is the calories burned. You might not burn tons of calories during thirty minutes of exercise, but if that exercise is anaerobic, your body will burn excess calories for 24 to 36 hours after the fact. That is efficiency! Find a HIIT routine during the holidays at home, at your gym, or even one you can travel with.

RELATED: Train Less to Gain More? High Intensity Interval Training Explained

Rest Up

Nothing zaps your energy like skimping on your rest, and when you lose sleep it isn’t just energy you lose. It’s not news that lack of sleep compromises your immunity. Studies show that sleep deprivation can increase cardiovascular disease and type 2 diabetes.

Lack of sleep also makes it more difficult to find the mojo to exercise. One way to help that quality of sleep? Meditation. A 2009 study from the American Academy of Sleep Medicine found mediation to be a effective in the treatment of insomnia. It makes good sense. Clear your mind of stress and focus on breath and mindfulness.

And while you’re at it, don’t forget to exercise. According to the National Sleep Foundation, exercise significantly improves the sleep of people with chronic insomnia. Exercise and mediate regularly and sleep tight.

Skip the Eggnog

Hitting the sauce will sabotage your goals more quickly than anything – and you and I both know it. Empty calories from alcohol not only expand your waistline, but they leave you feeling sluggish and less likely to hit the gym hard the next day.

“This isn’t college, and you don’t need six drinks.”

No one likes a party pooper but it’s okay to raise that glass for your holiday cheer, take a sip, and then put it down after one drink. This isn’t college, and you don’t need six drinks. After one cocktail, switch to soda water and think about how good you’ll feel in the morning.

Another idea: Even for that one drink, skip the fruity drinks and eggnog and opt for wine or lower-calorie beverages instead.

Start Working Your 2015 Plan Right Now

In the Movie Rocky III, Rocky’s trainer, Apollo Creed, shouted at him in an effort to get him motivated, “There is no tomorrow!” It worked for Rocky because it was the truth. And it’s the truth for us, too.

There is only now, and now is the time to take your first step. Don’t wait for 2015 to get started on a goal. Gyms are way overcrowded in January and February with people who have no intention of sticking with it. Don’t be one of them. Hit it hard through the end of the year and see what it is like to get out ahead of the pack.

Skip the Fitness Fads – Permanently

Yo-yo diets are bad for your health and fad exercising yields no long-term results, so why bother? The only goal that matters is the one you live at, so do yourself a favor and skip the fads.

Establish what it is that you like to do. For instance, start with the notion of doing physical activity you actually enjoy. Go figure that we humans tend to stick with things we like. If you like to play tennis, then play more tennis.

RELATED: Results: How to Live at Your Goal, Instead of Visit It

When you ground your physicality in and around activities you enjoy, then exercise is much easier to buy into. In order to be a proficient golfer, martial artist, yogi, or basketball player, the fitter you are the better. Finish this year by falling back in love with the physical activities you enjoy. If you don’t know what they are, then start exploring.

“Establish what it is that you like to do. For instance, start with the notion of doing physical activity you actually enjoy.”

Wherever you are on your fitness and wellness journey, today is an opportunity to start anew. The holidays need not derail you from your goals, and you need not wait until 2015 to start working toward them. In truth, years are just ways to mark time. They are neither beginnings nor endings of anything. In between each year mark, life happens. Today, finish strong and you will start tomorrow further ahead.

References:

1. Aho Vilma, et al. “Partial Sleep Restriction Activates Immune Response-Related Gene Expression Pathways: Experimental and Epidemiological Studies in Humans.” PLoS ONE, 2013; 8 (10.

2. American Academy of Sleep Medicine. “Meditation May Be An Effective Treatment For Insomnia.” ScienceDaily. ScienceDaily, 15 June 2009.

3. “How does exercise help those with chronic insomnia?” National Sleep Foundation.

Photos courtesy of Shutterstock.

The post How to Get and Stay Ahead During the Holidays appeared first on Breaking Muscle.

What strategies can we use to avoid this pleasure trap? I’ve got a few solutions that have worked well for me in the past, and I’d like to share them with you.

Tip #1: Reduce Your Caffeine and Alcohol Consumption

The rollercoaster of energy and hydration levels stemming from drinking caffeine in the morning and alcohol in the evening can make anyone more susceptible to sugar cravings, so watching your intake of these liquids can help control your desire for sweets. Moreover, some studies have suggested that drinking coffee can impair the body’s ability to control glucose levels.¹

Tip #2: Drink More Water

This goes hand in hand with the previous tip, since dehydration can sometimes manifest itself as sugar cravings. If you find yourself staring at the plate of cookies in your office kitchen, have a glass of water and wait a few minutes to see if you’re still pining for the sugary stuff as much.

Tip #3: Eat Plenty of Fruit and Sweet Vegetables

The natural sugars in whole foods such as berries, apples, and sweet potatoes can help satisfy your sweet tooth, and the high fiber content will help to fill you up. These naturally-occurring sweet foods are far better options compared to confections and baked goods.

Tip #4: Abstinence Is the Best Policy

If you can really eat one cookie or piece of candy and leave the rest, have at it, but most of us are unable to do this. It turns out that consuming foods with a high glycemic index may fuel addictive cravings and hunger.² So instead of telling yourself “I’ll just have one,” you’re better off staying away from the sweet stuff altogether.

Tip #5: Hit the Gym, Trail, or CrossFit Box

Continued physical activity helps balance blood sugar levels, reduces tension, and boosts energy. All of this reduces your desires for sugar.

Tip #6: Find Time to Relax and Get Your Sleep 

How long and how well we sleep plays a role in our susceptibility to hyper-palatable foods. The worse we sleep, the more likely we are to overeat.³ So no matter how stressful the holidays may seem, be sure to make adequate sleep a priority.

Tip #7: Find Sweetness in Your Life 

This may sound hokey, but cravings might not always be a sign that your body needs sugar or sweets. Cravings sometimes have psychological components, so take some time to look introspectively and make adjustments accordingly. Finding balance in your life might help balance out your desire for sugar.

References:

1. Moisey LL, Kacker S, Bickerton AC, Robinson LE, Graham TE. ., “Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men,” American Journal of Clinical Nutrition. May 2008.

2. Lennerz BS, Alsop DC, Holsen LM, Stern E, Rojas R, Ebbeling CB, Goldstein JM, Ludwig DS. 2013., “Effects of dietary glycemic index on brain regions related to reward and craving in men,” American Journal of Clinical Nutrition. June 26 2013.

3. St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J, “Sleep restriction leads to increased activiation of brain regions sensitive to food stimuli,” American Journal of Clinical Nutrition. February 22 2012.

Photos courtesy of Shutterstock.

The post 7 Tips for Busting Sugar Cravings During the Holidays appeared first on Breaking Muscle.

3 Steps to Holiday Health (Traver H. Boehm)

Committed to your fitness, but overwhelmed by the holidays? Here are three quick and easy tips to help keep you lean, mean, and healthy throughout the busy season!

How to Train, Travel, and Relax During the Holidays (Breaking Muscle HQ)

It’s the holiday season and for many people that means three things: lots of traveling, training on the road, and (hopefully) relaxation. Here are 7 articles to help you make the most of your holiday.

Practice Your Practice: 4 Mental Steps to Stay Active this Holiday (Becca Borawski)

When the holiday season gets stressful, why do we abandon the practices keep our minds and body healthy – the gym, dojo, or studio? This year use these four steps to stay on track.

4 Killer Workouts for While You’re on Holiday or Vacation (Jonathan Precel)

Here are four workouts you can do, despite having only a hotel gym or no equipment at all. They’re a little different, but you might surprise yourself.

How to Stay Plant-Based and Survive the Holidays (Jeff Taraday)

Holiday stress can lead to overeating and bad food choices. How are we to navigate this time of the year and keep a healthy, plant-based diet? I’ve got five tips to increase your chance of survival.

Healthy Travel Tips, Part 1: Car & Plane Travel (Lindsey Mathews)

It’s that time of year when a lot of us are traveling. How do you stay healthy? Here are my tips for staying vibrant, healthy, and enjoying the holidays whether it be by car or plane.

The Ugly Truth: Holiday Foods and Their Caloric Content (Tom Kelso)

It’s that time of year – when we start eating and don’t stop until after the Super Bowl. Let’s look at the shocking reality of the caloric content of our favorite holiday foods.

Healthy Travel Tips, Part 2: Hotel and Lodging (Lindsey Mathews)

One of the major stresses at holidays is travel. Here are tips for how to keep yourself healthy whether you’re staying with friends and family or you’re staying at a hotel.

In Defense of Alcohol: Why Drinking is “Good for You” and How to Not Get Fat from It (Pat Flynn)

Thanksgiving is approaching, so here’s my advice on how to gorge and guzzle, and not get fat.

Photo courtesy of Shutterstock.

The post 9 Articles to Help You Hang Onto Your Health Through the Holidays appeared first on Breaking Muscle.

Developing a strategy to handle these times is tough, but here are a few tips:

Changes in Weather

In an attempt to stay active throughout my day, I walk everywhere. I log between four to six miles per day walking. I reside in Massachusetts and we can experience some pretty harsh weather in the winter, so this may decrease my total amount of physical activity. I need to be aware of this possibility and make a plan to ensure I am staying active in inclement weather. If you are reading this and live in an area that also experiences bad winters, take a step back and see if your physical activity is decreased during this time. If so we need to plan a strategy to stay active. This can include playing a winter sport, taking up yoga, or getting a gym membership.

Getting Your Sleep

One of the most important health habits we can create is to get eight to ten hours of sleep in a blacked out room. In a research review by Becutti and Pannain, they stated:

Sleep is an important modulator of neuroendocrine function and glucose metabolism and sleep loss has been shown to result in metabolic and endocrine alterations, including decreased glucose tolerance, decreased insulin sensitivity, increased evening concentrations of cortisol, increased levels of ghrelin, decreased levels of leptin, and increased hunger and appetite. Recent epidemiological and laboratory evidence confirm previous findings of an association between sleep loss and increased risk of obesity.¹

Basically, this states that poor sleep leads to poor health and weight gain. If we begin to eat poorly during the holidays while getting inadequate sleep, we can increase our chances of putting on extra weight and feeling poorly.

Also, if you do drink alcohol try to not drink any before bed as alcohol can disrupt sleep patterns. Pantethine may also be a valuable supplement to take once you are done drinking. Pantethine contains enzymes that clear out acetaldehyde, the byproduct of alcohol that is responsible for some of the side effects of hangovers. This can be important for a couple of reasons. One, you will feel better and also acetaldehyde is a candida toxin and candida toxins may lead to intense sugar cravings. This may be why we crave sugary foods when we drink.

Staying Lean With Fasted States and Intermittent Fasting

Eating patterns tend to change as well this time of year. Thanksgiving is approaching as well as the holiday parties, the actual holidays, and New Year’s Eve. These events can lead to overindulgence in alcohol, sweets, and food in general.

We may be able to alter how we exercise to avoid weight gain as well. The research is quite contradictory on this topic, but it may be something to attempt. Working out in a fasted state has shown increased benefits in terms of insulin sensitivity when compared to working out after a meal.² Again, the research is contradictory here and if performance is your goal this may not be the route to take. However, it may be something to attempt.

Another contradictory topic that may be beneficial for the short term is intermittent fasting (IF). I strongly caution against IF if there is poor sleep, high stress, low vitamin D, or illness is present. IF can become another stressor to some and cause health to deteriorate further. For others it may be a tool to utilize in the short term. I caution against IF for long-term use except in some treatments of mood disorders and neurodegeneration.

IF has shown some promise in the literature in terms of weight loss. One study done on healthy men showed that IF increased insulin sensitivity.³ Keep in mind men and women utilize substrates differently for energy. Women tend to have higher use of lipids, especially when estradiol is highest, as a major substrate for energy. I could not find any IF studies done on women, but that does not mean it does not work. The easiest way to implement IF is to pick an eight-hour window in the day to intake all of your calories. For example, eat all of your meals between 10:00am and 6:00pm. This could even follow some fasted, morning physical activity.

Managing Stress Levels

We also need to manage our stress over the holidays. This can become difficult given that there are a number of added stressors during the holidays, such as overcrowded shopping areas, money problems, and family issues. It becomes imperative that we actively manage our stress. Stress is linked to almost all diseases and also induces insulin resistance, making it easy to gain weight. Trying some yoga, meditation, or other means of managing stress is important for overall health and to managing a healthy weight.

Remembering that health and disease lie upon a spectrum is critical in managing health. If we are going to partake in unhealthy behaviors in one aspect of our life, then we need to ensure we are making it up in other areas. The holidays are a time where unhealthy eating is inevitable. We need to ensure we have adequate vitamin D levels, which can be checked by simple blood work and appropriate supplementation can be administered. We also need to sleep in a blacked out room for eight to ten hours, not drink alcohol before bed, and manage our stress. On top of those things, we may be able to use fasting as a tool to control weight. Working out in a fasted state may yield increased benefits for insulin sensitivity. Also, partaking in some form of IF may help as well.

Does anyone else have any tips for successful holiday eating? If so, please post to the comments below.

References:

1. Becutti, Guglielmo and Silvana Pannain. Sleep and Obesity. Current Opinion in Clinical Nutrition (2011). Retrieved on November 22, 2013.

2. Van Proeyen, K, et Al., Training in the fasted state improves glucose tolerance during fat-rich diet. Journal of Physiology (2010). Retrieved on November 22, 2013.

3. Halberg N, et al., Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology (2005). Retrieved on November 22, 2013.

Photos courtesy of Shutterstock.

The post How to Stay Healthy and Lean During the Holidays appeared first on Breaking Muscle.

Shopping for an athlete can be a challenge. You can’t buy them candy; if they’re serious, then they’ve already bought a lot of things for themselves; and most of them probably don’t find office supplies as exhilerating as I do. So what do you get to put in their stocking at holiday time?

Never fear. I’m here to help you with my annual list of of stocking stuffer ideas for the athlete. I’ve even broken it into categories to make it easier for you. The prices range quite a bit on these products, so you should be able to find something to fit any budget, but I promise they’ll all fit inside the stocking itself.

50 Stocking Stuffer Ideas for the Athlete

Food:

1. Krave Jerky – Quality ingredients, amazing texture, and lots of fun flavors.

2. Penzey’s Spices – For the paleo chef in your life.

3. NuNaturals Vanilla Stevia – Natural sweetness made even better with vanilla flavor.

4. Primal Pacs – Organic, grass-fed beef, dried fruit, and raw nuts.

5. Nikki’s Coconut Butters – These are so amazing you’ll need to hide them from yourself.

6. The Good On Ya Bar – Gluten free, grain free, soy free, diary free, 100%, and non-GMO.

7. Upgraded Coffee from the Bulletproof Executive – High performance coffee beans.

8. Flavored Ghee from Pure Indian Foods – Spice up your health fats with these ghees.

9. Brain Toniq – A drink that not only tastes great, but makes your mind function better.

10. Fatworks – High-quality lard, tallow, and duck fat for your paleo needs.

11. Caveman Cookies – Sometimes every caveman needs a little treat.

12. Canned Unicorn Meat – I don’t think this needs an explanation.

Training Gear:

13. Iron Woody Rubber Bands – Use these to make things harder or easier, either way works.

14. Ped Egg – File your calluses and stop ripping open your hands.

15. Mueller Athletic Tape – An athlete can never have enough tape.

16. Gym Chalk – Or enough chalk.

17. Grip4orce – A simple tool for building powerful grip.

18. LPG Muscle Delt Belt – While portlable, it’s also powerful in enabling better training.

19. Strength Wraps – The original and best of the wrist wraps designed for CrossFit.

20. Sport Journals WODbooks – If you take training seriously, you should journal seriously.

21. Versa Gripps – The most versatile, durable, and powerful lifting straps.

22. Rogue HG Collars – Stop being annoyed by cheap, loose collars.

23. Rage Leather Hand Grips – Gymnastics grips that will help save your hands.

24. Ultra Speed Cable Jump Rope – Portable, adjustable, and wicked-fast for double unders.

25. Luna Sandals – The best barefoot sandal there is, from Barefoot Ted himself.

Mobility Gear:

26. Yoga Tune-Up Balls – Tune up your body and fascia with these specially-designed balls.

27. TP Therapy GRID Mini Roller – Trigger Point Therapy gives you a stocking-sized roller.

28. VooDoo Floss Bands – Used by mobility expert Kelly Starrett.

29. MobilityWOD Gemini – Designed to get the muscles on either side of your spine.

30. RumbleRoller Beastie – New from the creators of the infamous foam roller.

31. The Athlete’s Pocket Guide to Yoga – All the poses and stretches you could ever need.

32. Manduka Yoga Strap – If you’re still working on reaching for your toes, reach for this.

Electronics:

33. JayBird BlueBuds X Headphones – Possibly the coolest headphones out there.

34. Koss FitClips Headphones – So good they even stay in during trampoline workouts.

35. Garmin Forerunner Sports Watch – The ultimate in running watches.

36. Withings Pulse – The newest in Bluetooth-enabled activity trackers.

37. BioForce HRV – Heart rate variability is the new measurement for elite athletes.

38. GymBoss – The original industry standard in personal interval timers.

Supplements:

39. Barleans Omega Swirl Key Lime Fish Oil – You won’t even know it’s fish oil.

40. Vitamin D Drops – Stay healthy during the dark winter months.

41. Natural Calm Magnesium Packets – Get magnesium and relax your body even on the go.

42. BlenderBottle GoStak – Organize your snacks and supplements however you need.

Fashion and Apparel:

43. ToeSox – Functional for yoga class and fun for around the house.

44. Fashletics Jewelry – Fitness is your lifestyle, and it can be your jewelry too.

45. Socks by Sock Dreams – It’s not a workout if there’s not knee highs involved.

Health and Hygiene:

46. Brave Soldier Ointment – A healing ointment with lidocaine to ease your training pains.

47. The Soak – For helping your body recover in a hot tub after training is done.

48. Stuffits – For keeping the sweat, stink, and critters out of your training gear and shoes.

49. Primal Care Skin Balm – Training hard can be hard on your skin too.

50. Rank Away – Specialized designed to remove the “rank” from your foot gear.

The post The 2013 List of Best Stocking Stuffers for the Athlete appeared first on Breaking Muscle.

To Snatchers – An extra joint or two on their ring and pinkie fingers to get the whole hand into the grip and pull. Then give us an 85%-of-clean snatch. The extra 5% will give you the gold for sure.

To Cleaners (Power cleaners at least) – A set of leg hobbles to keep their feet from going sideways in power cleans. Or at least give them Rippetoe’s books where the lift is described fully. In fact, give that book to everyone.

To Jerkers – Extra energy and more important, extra will after those killer cleans. Then give us a bigger total.

To All Olympic Lifters – A special new Inzer suit that will add a hundred pounds to each of their lifts. As a bonus these will be easy to put on and no one will be able to spot these suits at a glance. If Santa can see his way clear, he should give all lifters a burning desire to see Rio De Janiero in 2016.

To All Masters Competitors – A resolution from the IWF and WADA that Geritol will never be on the banned substances list. More seriously, more research into training for the older person, whether long time trainees like us unreformed old-timers or for those new to the iron at a later age. Maybe especially to the latter. Then give your family more meaningful years of your life.

To Women Lifters – A 25 cm bar that can take 400 lb jerks. More of you need it now, don’t you Tatiana and Li?

To Junior Lifters – An IWF rule allowing juniors and others with small hands to use that women’s bar since hand size is mostly a function of height, not sex. Then you smaller guys can give us more on your lifts.

To Youth Lifters (under 17) – Something, anything, to make them go forth and multiply in the gyms of the world.

To National WL Presidents – A list of presidents in other sports so that weightlifting can join the mainstream sport community. Our retreat from pan-sport isolation must continue. That will give our sport more respect.

To All WL Treasurers – Overflowing bank accounts. Heck, we might all ask for this.

To All Officials – A realization by your governing body that the sport survives by your efforts. In turn you can give them the only thing you ever had – your integrity.

To Olympic Lifting Coaches – A newfound desire to publish or perish. “Secrets” are so passé and never existed anyway. If you have learned a lot over many decades coaching then write about it. Remember, ‘tis better to give than to receive. Give them Art Drechsler’s or Greg Everett’s books to show them how it’s done.

That does it for my Olympic lifters but I will not shrink from making a few gift suggestions to the other members of the Iron Family. So, here goes:

To Squatters – Anew squatting technique whereby the lift always feels good to do, the heavier and lower the better, prompting all lifters to do enough reps and sets of this all-time dreaded exercise. Then give us back a couple of squat workouts a week. Then see what you get back when you look at your legs.

To Fitness Center Benchers – A bench press suit that feels good when a barbell touches the ribcage, forcing every wannabe to actually get something out of this favorite exercise. In a fit of generosity Santa should also give them a mirror that will show only the legs so they know they have muscles elsewhere than their bis, tris, delts, and pecs. Then they can give us a full-bodied trainee, not half a body.

To All “Wellness Center” Members (and Staff) – A book on gym etiquette. Repay us by acting like athletes or at least somewhat serious trainees.

To All Football Coaches – A copy of Bill Starr’s The Strongest Shall Survive. It may be forty-plus years old (older than the author was when written), but it is still one of the best training books out there. Then give us a winning season.

To All Barbell Exercise Writers (You know who you are) – A supply of paper and a couple of ink cartridges so they can keep on writing and add to the literature. Why couldn’t these guys have been born a few decades earlier?

To the Hockey Players – A season, even a shortened one. The strike should help with your dry-land training so no excuses when you return to work.

To All of My Readers – A Merry Christmas and a happy and prosperous 2013. Now get back to the gym and watch that Christmas cheer and no extra gravy or sugarplums. There are meets coming up in January!

Photos courtesy of Shutterstock.

The post Fantasy Christmas List For Weightlifters appeared first on Breaking Muscle.

As it’s the holidays, I dispense with my usual “don’t worry about that cookie, just get back on the treadmill and let it go.” Now I have to start threatening my clients with, “If you don’t get in your extra cardio and you eat sugar at another holiday party this week, I promise I will work you so hard you’ll puke.” It’s crunch time and my clients need a little pressure to keep them on track or binge eating could last the entire month. Clients with prior sugar addictions (which is almost all of them), need extra focus and incentive during this “eat, drink and be merry” time of year.

I notice there are fewer people in the gym overall and I know that Christmas parties and shopping take time. So what’s the answer when you’ve got less time for a workout? Make it intense and make it count.

You’d be amazed at how hard four 1-minute sets can be of whole-body, high-intensity exercises. You don’t necessarily need equipment. Hell, you don’t even need to change into your gym clothes. If your only time to workout lately is during your lunch hour, just kick off your work shoes and try this:

1 minute each:

• Jumping Jacks
• Pushups
• Plank (straight arm or on elbows)
• Deep Squats

Repeat as many times as you can – or for as much time as you have. Even a pregnant lady like myself can do this routine.

If you’re feeling a little more hardcore and you’ve got some equipment around, try this:

1 minute each:

• Burpees with Dumbbells (10lbs each should do)
• Straight-arm Plank with Alternating Single Arm Row
• Mountain Climbers
• Squat with a Dumbbell Shoulder Press

Again, repeat as many times as you can – or for as much time as you have.

To get the most bang for your buck: Do these routines around ninety minutes after you eat so any sugar in your blood stream will get forced into your muscles to be used as fuel instead of being stored as fat. (For more info about this strategy, see my previous feature: What is the Minimum Effective Dose?)

Happy Holidays!

Photos courtesy of Shutterstock.

The post I May Be Getting Bigger, But You’re Not – 2 Quick Holiday Workouts appeared first on Breaking Muscle.

EDITOR’S NOTE: Greg Everett is well known for his books on Olympic weightlifting. He has also been featured here on Breaking Muscle in interviews and in his three-week Olympic lifting program. Now Greg needs YOUR help.

Can you help him come up with the perfect products to finish out his holiday wish list? Please post your suggestions to the comments below.

Greg Everett Needs Your Help Holiday Wish List

1. Jerking Trainer – ?

One or two more pairs of jerk tables with their own platforms. Hydraulic height adjustment prefered.

2. Plastic Sleeves – What’s your suggestion?

Plastic sleeves for the cradles of our squat racks to protect the bars.

3. Nikon D4 Camera – $5,999.95

A new camera. I think this is the one I’d want, if we’re being wishful.

4. Gibson Stall Bar – $576.20

All I want them for is hanging leg raises. Maybe some stretching. Mostly to look cool against the wall because I’ll get tired of hanging leg raises quickly.

5. Eye on Performance – ?

I would like this system installed for every platform. Click on the link to watch a video of Casey Burgener explaining the system.

6. New Plate Racks – Do you have ideas?

I want new plate racks for in between our platforms, but I’m not aware of any that conform to my desires. I need storage for bumper plates, change and collars all in one convenient and tidy spot.

7. Light Knee Sleeves – What are your favorites?

Some light knee sleeves that don’t bunch up behind my knees and make them feel even worse. They also need to be long enough and properly fitted on the top and bottom so I don’t have to pull them up every thirty seconds.

8. The Perfect Training Shirt – What’s yours?

Training shirts with collars that won’t stretch to three times their original size with every clean or jerk I perform until I look like a sweaty, hairy Pat Benatar with mediocre lifts.

9. A Sugar Daddy/Mama – Know one?

A rich benefactor who wants to completely support my weightlifting team financially and wants nothing in return but the warm feeling of helping good people.

10. Everything I Already Have – Priceless

Really I have all I want: a great family, an amazing gym, and a team of incredible weightlifters. The rest is just extra.

Keep an eye out for our other holiday wish lists:

• Sally’s MMA Holiday Wish List
• Chris Duffin’s Powerlifting Holiday Wish List
• Eric Stevens’s Holiday Wish List
• Val Worthington’s Holiday Wish List
• Becca’s Healthy Eating Holiday Wish List
• Sally’s BJJ Holiday Wish List
• Nicole’s Fit Mom Holiday Wish List
• Hannah’s Holiday Wish List
• Danette’s Athlete-Foodie-Mom Wish List
• Andrew’s Hardstyle Holiday Wish List
• Nick Horton’s Weightlifting Is Fun Holiday Wish List
• Mindith’s Strong Mom Holiday Wish List

The post Greg Everett Needs Your Help Holiday Wish List appeared first on Breaking Muscle.

Becca’s Healthy Eating Holiday Wish List

1. Cuisinart PSC Stainles Steel Programmable Slow Cooker – $98.71

EDITOR’S NOTE: We know how hard it is to gift shop, so we thought we would help you out with ideas. Coach Becca loves food and cooking, so here’s her gift list centered around nutrition and healthy eating.

Becca’s Healthy Eating Holiday Wish List

1. Cuisinart PSC Stainles Steel Programmable Slow Cooker – $98.71

I’m a big fan of slow cooking for both health and convenience reasons. There’s nothing like having dinner waiting for you and the house smelling good, too. What I’ve been wanting is a slow cooker where I can set the temperature and the cook time independently of each other. This one does that and looks snazzy on the countertop.

2. Penzey’s Spices Grill and Broil Gift Crate – $128.79

I keep hearing rave reviews of these spices. Spices are like perfume to me – totally enchanting, but so painful to spend that much money on. This gift crate would last me a long time and have me playing in the kitchen for many hours.

3. Delmonico Steaks from U.S. Wellness Meats – $104.88

Whenever we go to the butcher counter my boyfriend drools over the Delmonico steaks. U.S. Wellness Meats carries grass-fed ones from Australia. I’d like to get six of them so we at least get a couple meals out of them.

4. Artisana Organic Raw Coconut Butter – $13.49

Like heaven in a little bottle, this coconut butter is make from pureed coconut flesh. Delicious and healthy, but not low in calories. This is one of my favorite healthy treats and I’ve got none in the cupboard currently. I would tell you what it’s good to mix with, but I just eat it by the spoonful straight out of the jar.

5. Barlean’s Key Lime Ultra High Potency Omega Swirl – $29.95

Just like it’s actually kind of nice to find new socks in your stocking, I wouldn’t mind getting a little stocked up on my fish oil. My favorite is the new Key Lime flavor from Barlean’s. It tastes amazing and it has 1,500 mg of EPA/DHA per serving.

6. Bob’s Red Mill Gluten Free Baking Mix Bundle – $44.90

This is making my stomach growl just thinking about it. This bundle include a bag of each of the following: GF Brownie Mix, GF Pizza Crust Mix, GF Chocolate Cake Mix, GF Chocolate Chip Cookie Mix, GF Buscuit & Baking Mix, GF Homemade Wonderful Bread Mix, GF Hearty Whole Grain Bread Mix and GF Cornbread Mix.

7. Bob’s Red Mill Gluten Free Bakers Bundle – $33.13

And for when I wanted to make things from scratch, I’d need to get this bundle, as well. This one includes a bag of each of the following: Gluten Free All Purpose Baking Flour 44oz, Brown Rice Flour 24oz, White Rice Flour 24oz, Potato Starch 24oz, Tapioca Flour 20oz and Sorghum Flour 22oz.

8. Omission Gluten Free Beer – $9.49/6-pack

If you are gluten free and you miss beer, then you have to try Omission Beer from Widmer Brewing. Although it’s brewed with malted barley, Widmer uses a propriety method for removing all the gluten. Unlike beers made from sorghum, nuts, or other things, this gluten free beer actually tastes like beer. In fact, it tastes great and doesn’t leave anything like that strange sorghum aftertaste. It’s comes in a pale ale and a lager. It’s a little pricey, but we love having a six-pack on hand in our house, so I wouldn’t mind some more as a gift at the holidays.

9. Sauvie Island Organics CSA Share – $920.00

There’s nothing like organic, local, in season vegetables and a great way to get them is through a CSA membership. Sauvie Island Organics is local to me here in Portland. A full share lasting for the 28-week season would handle our vegetable shopping for many months, while also supporting local farmers and the good of the planet.

10. ChocolaTao Herbal Chocolate Bar – $4.50/bar

And because we all deserve a holiday treat, I’d also want some goodies from ChocolaTao. ChocolaTao is not only delicious dark chocolate, but it’s blended with herbs that are good for your body and mind. There are a bunch of different ones you can choose from, in bar or hot chocolate form, like Stress Relief, PMS Relief, Libido Enhancers, and a Memory & Concentration Formula.

Keep an eye out for our other holiday wish lists:

• Sally’s MMA Holiday Wish List
• Chris Duffin’s Powerlifting Holiday Wish List
• Eric Stevens’s Holiday Wish List
• Val Worthington’s Holiday Wish List
• Sally’s BJJ Holiday Wish List
• Nicole’s Fit Mom Holiday Wish List
• Hannah’s Holiday Wish List
• Danette’s Athlete-Foodie-Mom Wish List
• Andrew’s Hardstyle Holiday Wish List
• Nick Horton’s Weightlifting Is Fun Holiday Wish List
• Mindith’s Strong Mom Holiday Wish List
• Greg Everett Needs Your Help Holiday Wish List

The post Becca’s Healthy Eating Holiday Wish List appeared first on Breaking Muscle.

Eric’s Martial Arts Holiday Wish List

Disclaimer: This is my ultimate wish list! Despite the high price tag of most of my items, I really am fine with a box of Clif bars and some new running socks. Oh, and Mom’s home made cinnamon rolls. Since it’s a ‘wish list’ and anything goes.

EDITOR’S NOTE: We know how hard it is to gift shop, so we thought we would help you out with ideas. Coach Eric supplied a well-rounded list that shoots for the stars!

Eric’s Martial Arts Holiday Wish List

Disclaimer: This is my ultimate wish list! Despite the high price tag of most of my items, I really am fine with a box of Clif bars and some new running socks. Oh, and Mom’s home made cinnamon rolls. Since it’s a ‘wish list’ and anything goes.

1. Stumptown Coffee (Kenya Gaturiri) Delivered For a Year – Approx. $1080.00

What do I miss the most about Portland? Not the rain. The coffee! Stumptown is great coffee and their African coffees are second to none. Ethiopian and Kenyan beans are my favorite.

2. Boxing Lessons with Freddie Roach – ???

Freddie is perhaps the best trainer out there and despite suffering from Parkinson’s, he still moves pretty well with the mitts.

3. Audi allroad Wagon – $39,600.00

Maybe I am just becoming middle aged, but I want a station wagon. This is the perfect all terrain sports vehicle for cycling, getting up to the mountains, etc. To be fair, not just any wagon will do, but and Audi allroad wagon.

4. Prana Santo Pant – $90.00

Prana’s clothes are a little on the pricier side, but they are made well, fit well, and are comfortable.

5. University of Iowa Writers’ Workshop – $560.00

One-week intensive workshop. Price does not include room, board, and travel. As it is with honing any craft, practice and learning are essential. The Iowa Writers’ Workshop is one of the foremost and renowned workshops in the country.

6. Specialized S-Works Tarmac SL4 Red Bike – $8,000.00

Specialized knows how to make bikes! I just love the feel of their smooth ride.

7. Powell’s Gift Certificate – $100.00

New Book Shopping! I keep my body sharp with exercise and my mind sharp with lots of reading. I love to shop when I am home at the best bookstore in the country – Powell’s.

8. Mizuno Men’s Wave Enigma Running Shoes – $134.99

My favorite shoes to run in.

9. Tag Heuer Grand Carerra Watch – Approx $4,129.00

The ultimate sports watch! I come from a family of watch people. My dad is a watch guy and so is my brother. As a trainer and coach, I want something that is sporty yet stylish.

10. Brady Center – Donations of Any Amount

Someone I shared part of my life was senselessly and tragically killed in a random mass shooting earlier this year in Seattle.

Keep an eye out for our other holiday wish lists

• Sally’s MMA Holiday Wish List
• Chris Duffin’s Powerlifting Holiday Wish List

Keep an eye out for our other holiday wish lists

• Sally’s MMA Holiday Wish List
• Chris Duffin’s Powerlifting Holiday Wish List
• Val Worthington’s Holiday Wish List
• Becca’s Healthy Eating Holiday Wish List
• Sally’s BJJ Holiday Wish List
• Nicole’s Fit Mom Holiday Wish List
• Hannah’s Holiday Wish List
• Danette’s Athlete-Foodie-Mom Wish List
• Andrew’s Hardstyle Holiday Wish List
• Nick Horton’s Weightlifting Is Fun Holiday Wish List
• Mindith’s Strong Mom Holiday Wish List
• Greg Everett Needs Your Help Holiday Wish List

The post Eric Stevens’s Holiday Wish List appeared first on Breaking Muscle.