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Be Move Live is your home for fitness and clean eating.


Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

So many Christmas parties, so little time...One of the best things about this time of the year is spending time with family and friends, and that time is almost always spent with delicious food made by someone else. No problem, a little planning can go a long way.


Eating at restaurants doesn’t have to sabotage your diet, if you know what to expect when you open the menu. So, the focus this week is on taking as much control of the situation as possible. Don’t be afraid to ask questions about how food is prepared. Also, remember to go with baked, broiled, grilled and steamed options with sauces on the side.


For a satisfying and nutritious afternoon snack, try a handful of almonds or walnuts. Besides being a great source of the good omega 3 fats, they possess protein and fiber to take the edge off your hunger until dinner. Remember, a serving of nuts is a small handful.


Once you have lost a significant amount of weight, made big strength gains, or cut time off your personal best, your progress may plateau as your body seeks homeostasis. Shake things up by adding new exercises (like the ones below) to your cardio and strength-training routine.