Healthful Holiday Traditions

Tips For Prioritizing Nutrition, Exercise And Rest

As people grow and change, holiday traditions can provide a sense of identity, predictability and connection. Because many holiday traditions involve food — your aunt’s apple pie or your brother’s cheesy potato gratin — it may be tempting to eat foods that are high in sugar, calories and fat.

Many Americans consume more calories and exercise less than usual during the holidays, and they often gain about one pound during the season. This can be a problem if you gain one pound each year, year after year, without ever losing weight.

During the holidays, when you are spending more time with your family, you have an opportunity to model healthful behavior. Chances are, many people will appreciate your effort to start new, more healthful traditions. Here are some ideas:

Introduce Alternatives

It might be hard to convince your family that you don’t absolutely need pie at the holiday dinner. But you can show them that a healthful alternative, such as cinnamon applesauce muffins, can be just as satisfying.

Focus on Activities Rather Than Eating

Exercise has many benefits, including improved energy and mood, lowered risk of certain diseases and health conditions, and stress relief. Go on a family hike. Cut down your own Christmas tree. Go ice skating. Organize a game of kickball or soccer.

Always Carry an Apple

Apples are easy to transport, delightfully crisp and full of health benefits, making them a great snack at any time of day. A medium-size apple contains 4 grams of fiber, which is known to reduce low-density lipoprotein, or “bad” cholesterol levels, and help control blood sugar levels.

Sign Up For a Fitness Event

Make it a new family tradition to sign up for fun runs or other group events around the holidays. Check local newspapers or event calendars to find running, walking, skiing or cycling races in your area. Signing up for an event will motivate you to train in the weeks leading up to it.

Start With Soup or Salad

Follow this advice and you’ll be less hungry when it’s time to eat the main course. If possible, opt for water-based soups such as vegetable, chicken or beef broth and tomato soups. Avoid toppings such as tortilla chips, cheese and sour cream.

Focus On a Family Project

Instead of a food-based activity such as decorating sugar cookies, spend time organizing family photos, make a family calendar to give away as gifts, plant an indoor herb garden or create a family trivia game.

Do a Service Project

Make cards for the residents of a local nursing home. Donate gifts and food to a family in need. Clean out your toy room, kitchen and closets and donate quality items to a local shelter. Spend a few mornings volunteering at a food bank or animal shelter.

Indulge Sometimes

Treating yourself to something special, such as eggnog or a small slice of pecan pie, is OK. Just be sure to limit your portion size.

5 Satisfying Snacks

Resist the urge to overindulge in salty or sugary snacks. Reach for these foods that are packed with protein and essential vitamins and minerals.

  • Oatmeal (¾ cup oats, 1½ cups 1% milk) – 22 grams protein
  • Whole-wheat pancakes (plus 1 tablespoon light syrup) – 9 grams protein
  • Peanut butter (2 tablespoons) – 8 grams protein
  • Hard-boiled egg (1 large egg) – 6 grams protein
  • Nonfat yogurt (8 ounces) – 11 grams protein

It’s recommended that adults get at least 10 to 35 percent of their daily calories from protein foods. That’s about 46 grams of protein for women and 56 grams of protein for men.


New Adrenaline Express Lunchtime Class, Frosty 5K and Holiday Toy Drive

Mid-Day Class

Adrenaline! We are now offering an express 45 minute lunchtime class twice a week! The class will be run by Travis Huff in our same high intensity style, but in an abbreviated format so that you can get in and out and back to work on time. Come in and check it out!! Class runs from 12:10 -12:55 on Tuesdays and Thursdays.

Frosty 5K

It was wonderful to see so many of you get out on Thanksgiving to run the Virginia Run Turkey Trot 5K! Member Bobbie H. was among you and told me how much she loved seeing so many Adrenaline members out on the course. Bobbie loved it so much that she’s participating in the Frosty 5K this Sunday December 11 at Fairfax Corner and she wanted to extend an invitation to all of you to join her out on the course. It should be another fun race! Be sure to check it out and get out there if you can!

Holiday Toy Drive

Finally, we have less than a week left in our toy drive! As you know, we’ve partnered with the nZone to help provide toys to local area children. If you have already taken part and made a donation, THANK YOU! If not, you still have time. Your generosity is so much appreciated and I’m in awe at how willing to help out all of you are. Thank you for making the holiday brighter for a child in our community!! Double high five Adrenaline!!

Adrenaline: Northern Virginia’s Premier High Intensity Bootcamp


Adrenaline is a unique fitness bootcamp for adults. It’s designed to help increase strength, speed, power, and cardiovascular endurance in a challenging, fun, and welcoming group atmosphere!

Adrenaline is much more than the typical bootcamp or large group fitness class. Our nationally certified bootcamp instructors help members of all fitness abilities and ages develop their skills in creative and challenging classes designed to be different each time! The exercises and workouts can be progressed or modified to fit the needs of the individual while at the same time making it so that everyone feels part of a team.

Adrenaline offers unlimited classes through a monthly membership program with no contract and no enrollment fee. Classes run year round on indoor professional turf fields and utilize a wide variety of equipment that make your workout exciting!

In addition, all members can take advantage of individualized nutritional education and monthly biometric screenings that include body measurements as well as body fat percentage and body mass index assessments. These are designed to keep you updated on your progress with personalized feedback, so that you are fueling your success!


Established in 2014. Adrenaline has grown consistently since the start and currently offers 27 classes per week.

More Information

For additional details about our program, please take a look at our website.