With the hustles and bustles of the holiday season, it is easy to lose track of your health goals. Here're some easy tips to stay fit and enjoy a healthier festive season in the infographic.

1. CelebrateHealth
ThisHolidaySeason!
HowtoMakeCelebrationsHealthy!
30-minutesofHealth
HolidayExerciseRoutines
TrackYourDiet!
Festiveseasoncanbeagreatinitiativetomotivateyourfamilytowardsahealthierlifestyle.Startanewtraditionand
encourageyourfamilymemberstojoinyouonyourhealthandfitnessjourney.Scheduleafamilywalkorplansome
sportingactivityinvolvingallfamilymembers.
RolloutNewTraditions
Whetheryouareoutforshoppingorpartying–trytogiveelevatorsaskip.Usestairs,instead!Usingstairsisanexcellent
functionalexercisewhichhelpsyouburnextracalorieswhenyouarebusycelebrating.Takinganextraroundofthe
shoppingmallcanburnextracaloriestoo.Bonus:Ittonesupyourthighsandhips,apartfromstrengtheningthemuscles,
bonesandjointsinyourleg.
GetSmartwithCelebrations
Skippingworkoutsduringholidayscandestroyyourhealthgoals.Discussitwithyourexercisephysiologistswhowill
analyzeyourlifestyleandhabitstosuggestabestworkingexercisedietandexerciseplanforholidayseason.Letyour
exerciseroutinerevolvearoundyourholidaycelebrations!
CustomizeyourHealthPlans
Fitnesstrainersoftenorganizespecialholidaytrainingsessionstohelpyoukeepyourhealthincheckduringthe
holidayseason.Youcanfindandbooksuchphysicaltrainingsessionstostayonyourhealthandfitnessjourney.
JoinaHolidayTrainingProgram
ThereareinnumerablehealthandfitnessappsonAppleAppStoreandGooglePlayStore.Youcandownloadand
registeryourselftotrackyouweight,dailyfoodintake,workouts,etc.andalsotokeepyourselfmotivatedduringthe
holidayseason.
TrackYourFitness
Individualssufferingfromacuteorchronichealthconditionsdon’tseemtobeenjoyingfestivalsandholidays.How
aboutturningthisholidayseasonintoatimetogettheseconditionsaddressedbyanexpertexercisephysiologist.
Stopcountingthefestiveseasonasanexcusetoskipyourexerciseanddiet
plan.Prioritizeworkoutsandbeginyourdaywithatleast30minutesof
workouts.Thisway,youwillbeabletogiveyourselfsome“metime”and
takecareofyourphysicalandmentalhealth.Allyouneedissome
motivation,spaceandtimetomove,andsomebreathtakingholidaytunes.
At-homeWorkouts
Practicingyoga,skipping,dancing,body-weight
exercisesandjoggingcanhelpyoukeepuphealth
andfitnessplanwhenyouaretravelingforholidays
orfestivity.
HIITtotheRescue
Youneedtokeepupwithyourstaminaandstrengthtogeteverythingdone
forthefestivitiesandenjoytheholidays.Youcouldinvolvesome
High-IntensityIntervalTraining(HIIT)activitiestoimbibegoodenergy,burn
maximumcaloriesandstrengthenyourstamina.Feeltheheatasyoumake
therepsandchallengeyourself-
BeActive
Don’tmakeyourfreetimeareasontobelousy.Makeyourdaysexcitingby
participatinginsomeactivities.30-minuteexercise,sports,outdoorgames,
playingwithkids,etc.keepyourbrainandbodyhealthy.Evenawalkinthe
parkcankeepyouontrackoffitnessandupliftyourmood.
SunSalutationorSuryaNamaskar
Incorporatingasequenceof12gracefullylinkedasanas,SuryaNamaskarisa
challengingcardiovascularworkout.Fromimprovingstrengthandboosting
staminatoregulatingbloodpressureandmakingyourbodyflexible–sun
salutationfitswellintoanylifestyleroutine.
20xSquats • 20xLungeseachleg • 15Burpees • 15xPushups • 15xTuckJumps • 5minPlank
PlayaSport
Basketballandcyclingamongothersaregreatsports
toconnectwithyourfriendsandfamilyandtoburn
extracalories.
AddressYourHealthConcerns
Doyoufinditdifficulttofollowyourexerciseroutineanddietplan
duringholidays?Theseusefultipswillhelpyoustayfocused
onyourhealthandfitnessgoals.
4
6
ThanksgivingandChristmas
shouldn’tbeareasonforyour
guilt.Ratherthanfillingupthe
tablewithfriedfoodsandjunks,
makeconsciouschoicestodesign
yourmenuwithhealthyfood.Add
moreveggies,proteinand
naturallyhealtnaturallyhealthyfoodtoenjoy
festivedinnertothefullest.
Ahigh-proteindiethelpsbuild
upmusclesandkeepsyoufuller
forlonger.Itkeepsyouaway
fromcravingsandtheurgeto
overeat.Besides,youwillfind
yourselfmoreenergeticduring
theholidayparty.
Ofcourse,theholidayfeastslay
outthepumpkinpies,roasted
turkeyandcheesecakes.Thekey
toahealthycelebrationistoeat
inmoderation.Takeasmaller
plateorsmallerportionstosavor
thetaste.Don’tovereat.
8oz.ofwaterisanabsolute
essential–holidayornoholiday.
Waterkeepsyouenergized,fuller
andactivealldays.Beforeyou
leavefortheparty,drinkenough
watertokeepyourselfhydrated.It
willalsohelpyoueatin
moderation.moderation.
Useoliveoiltoreplacebutter,
gluten-freeSubstoreplace
burgers,saladbowlsinplaceof
ricecurries.Easyfoodsubstitutes
canhelpkeepholidayfeastsnot
onlytastybutalsohealthy.
EPICPrimaryCareprovidespreventivehealth,wellnessandcareservicestohelp
youestablishabalancebetweenyourlifestyleandhealth
goalsduringtheholidayseason.
248-336-4000(Ferndale)Or313-861-4400(Detroit)
tobookyourappointmenttoday!
Cappuccinos,alcohol,fizzy
drinks,etc.containasmany
caloriesascheesecakesand
pumpkinpies.Optfor
low-caloriedrinksorgolowon
thefizzandfull-fatmilktomake
yourselfahealthydrink.Count
ondietsodaandfondietsodaandfreshfruit
juices.
RestructureYour
HolidayMenu
High-ProteinDiet EatinModeration
Hydrate TurnYourHoliday
intoaHealthyHoliday
Hardtobalanceyourlifestyleandhealthgoals?
BewareofLiquid
Calories
www.epicpc.com
PRIMARY CARE
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1
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Fruits
Grains
protein
vegetables