Ramona’s Trainer: Top 10 keys to optimal health

By Peter San Nicolas

The most wonderful time of the year. It is upon us and, although it’s pretty darn wonderful with family gatherings, food, gifts and good cheer, it’s extremely difficult to stay diligent with your fitness and nutrition plan.

I want to keep this short and to the point, so let’s get to it. Here are my Top 10 Keys to Optimal Health through the holidays — or any time, for that matter:

1. Exercise at least five days per week for 30 minutes. This could be a walk, weights, a class, vigorous yard work, cleaning or housework. Get the heart pumping and keep that body moving.

2.Eat better and watch the portions. Do a pantry clean house and get rid of those foods that are holding you back from your goals or from just being a healthy person.

3.Limit your alcohol consumption. Alcohol has 7 calories per gram, higher than carbs and proteins and only two short of fats. Two regular beers and you’ve just consumed 300 calories.

1. Surround yourself with people who will encourage you to exercise and keep you accountable to your goals.

5.Read fitness and health-minded books. There are plenty of plans out there and having a system is key.

6.Think BIG. It’s time to step out of your comfort zone and set a lofty goal. It may be to do your first 5 or 10k, or run a half marathon or do a triathlon. When you have an extrinsic goal, it motivates you to press on each day.

7.Do not surround yourself with people who bring you down. My friend and mentor Todd Durkin calls them energy vampires. Watch who you give your energy to and vice versa.

8.Schedule your down time. You must, like anything else, schedule time for it, otherwise it’s just not going to get done. I’ll bet that some of your most productive time at work is just before a vacation. You have to get things done before you go, so you make it a priority.

9.It’s time to change. Change can be scary, but also invigorating. Change up something in your eating, workouts, rest time or way of thinking,

10.Compartmentalize your life. When you screw up, move on and get back on track. When work has you down, leave it at the office doors and don’t let it affect the rest of your day. When you eat too much on Turkey day, move on and get an intense workout in the next day.

Oh, yeah, Ramona, you are all welcome to join me personally for a “Toast the Turkey” workout at 558 Main St. at 9 a.m. the day after Thanksgiving. It’s absolutely free and we’ll burn off a few of those thousands of calories you ate!