The vicious cycle of overeating and neglecting a regular exercise routine is definitely accentuated during the holidays, however for many of Kitsap County’s residents, this pattern is “normal.” It’s interesting how as we celebrate the holidays and enjoy the festive combination of overindulgence and under-exercise, the word “stress” comes up in just about every conversation we have during our Christmas company parties.

Not only does regular exercise help manage stress, it also can improve blood pressure, decrease blood cholesterol levels, decrease or maintain body fat stores, improve strength and balance and lift your spirits. Plain and simple, the recommended 30 minutes of cardiovascular exercise 3 or 4 times a week can help you perform day-to-day activities and in many cases, enhance the quality of your life. With all these great benefits, you’d think we’d all be trading our remote controls in for treadmills!

Not so! The most common excuse for not exercising is (you guessed it) LACK OF TIME.

This is especially highlighted during the holidays as we add engagements to the pressures of full-time (or more) employment, kids and their activities, friends and home maintenance. If you look at the amount of time we spend watching meaningless TV, reading trashy novels, playing computer games and just doing nothing, there has to be some time in there to dedicate to taking care of your body. Our bodies are our vessels. They are responsible for making sure we can do the things we want to do. It should be both fun and gratifying to care for your body. Unfortunately, I know people who spend more time detailing their cars!

So, how do you create time? When I’m working with new clients who are beginning exercise programs, I encourage them to schedule their workouts on a calendar and treat them like important appointments. Just like they wouldn’t skip out on an appointment, I tell them not to allow themselves to make any excuses for not exercising (unless, of course, they’re really sick). If you’re not accustomed to regular exercise, it helps to be deliberate until you get hooked.

A great way to get “hooked” is to do something you enjoy. For some, this means playing tennis or racquetball, playing in a sports league like basketball or volleyball, or participating in an aerobics class. You can always try out some different modes and select one or two that excite you.

Cardiovascular exercise, along with strength training (weight lifting) and healthy eating patterns can significantly impact how you look and feel. Probably 99 percent of us readily admit to needing a little fine-tuning where our food intake is concerned. Here are some simple guidelines you may want to consider trying.

• Reduce the amount you eat by decreasing portion sizes (a portion of meat is about the size of your palm, cheese is the size of dice, cooked grains about 1/2 cup).
• Load up on fruits, vegetables, whole grains and beans. These foods are filling and generally low in calories.
• Cut processed foods, such as those made with white flour and sugar, out of your diet.
• Drink plenty of water. Generally, you should consume eight 8 ounce glasses/day. The water will help your body function at its best (keep in mind that your body is on average 70 – 80 percent water).
• Finally, try eating several small meals throughout the day to keep your metabolism high and avoid the spikes and dips that can come from starve and binge-type eating habits.

Even busy business people can realize the benefits of good nutrition. Take dried foods (fruit, nuts), dry cereal or fresh fruit along with you in the car. That way, if you feel hungry, you’ll be able to munch on something healthy instead of waiting until you’re starving and have to stop at the McDonald’s. Try it! Good food fuels your body for life. It’s like the old Saturday morning rock jingle says, “You are what you eat, from your head to your feet.”

Give yourself a gift. Get healthy and stay healthy by making time to exercise your body and fuel your body with healthy food choices. You’ll feel better, you’ll look better and your body will thank you by performing better. You think you don’t have time to exercise… you really don’t have time NOT to. Make a commitment to yourself. Not just for a month or until you drop that dress size. Make fitness a part of your life for life.

(Editor’s Note: Andrea Heay is the manager at Olympic Fitness Club in Port Orchard. She is a certified group exercise instructor and personal trainer specializing in weight loss and weight management, assisting clients from teenagers to those in their 70’s to make healthy lifestyle changes. She has a bachelor’s degree in psychology from the University of Washington and spent several years developing employee training programs and assisting senior management with strategic planning in the insurance industry.).