5 tips - How to avoid holiday weight gain | Brian Mayes Karate
ACCESS OUR SCHEDULE
& EXCLUSIVE WEB SPECIAL

Secure your spot and get started today with our EXCLUSIVE offer!

By opting into the web form above you are providing consent for Brian Mayes Karate to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime or learn more. You may opt-out anytime by replying STOP.
ACCESS OUR SCHEDULE
& EXCLUSIVE WEB SPECIAL

Secure your spot and get started today with our EXCLUSIVE offer!

By opting into the web form above you are providing consent for Brian Mayes Karate to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime or learn more. You may opt-out anytime by replying STOP.
Chris Seibert reviewed Brian Mayes Karate
5
via Facebook

Coming to Brian Mayes karate will help to give you the skills necessary to tackle any obstacle in your way!

Josh Rogue Evans reviewed Brian Mayes Karate
5
via Facebook

I've been to schools all over the country and this school is not only the best in Harrisonburg but one of the top schools in the country!

Katie Aeder Baker reviewed Brian Mayes Karate
5
via Facebook

Best decision ever!!
I signed my twin seven year old boys up for their first karate class in late September. Almost immediately, both their teachers and I noticed dramatic improvements in their behavior. Prior to karate, they couldn't focus on tasks and often got in trouble for impulsively acting out. There was a dramatic improvement right away, and I still continue to see improvements with focus, week after week (now just over 4 months in). The focus and respect that they have learned has really allowed our family to spend more time enjoying each other and less time focusing on behavior correction. I can't thank the Brian Mayes team enough!!

For the last month, I've been taking the adult kickboxing class here. It's really fun, motivating, and I can already see a change in how my clothes fit me. I leave each class feeling (sweaty and) great. I was hesitant about signing up for a 3x/week class, but I find myself wanting to go each time. I can't say I feel the same way about my home gym equipment. These instructors keep me moving and keep me wanting more. I love it.

Gen Trevino reviewed Brian Mayes Karate
5
via Facebook

The kickboxing classes are always fun and energetic; great for ALL skill levels!
Whether you haven't been to the gym in years or you have a bunch of Spartan races under your belt, you will leave feeling 100 times better than before you came in.
Instructors are amazing and motivational. When you walk through the doors, you're already a part of the family.

I started BMK kickboxing almost a year ago and a daily workout here has become integral to starting my busy days off right!

Alicia Cripe Cooley reviewed Brian Mayes Karate
5
via Facebook

I have absolutely loved the kickboxing classes! I am totally new to kickboxing and have found the workouts to be engaging, challenging, and fun! The instructors are friendly and love helping you understand technique. A huge bonus is that just after 12 weeks I've noticed lots of improvement in my fitness level, as well as more muscle tone and a trimmer waistline. Hello abs, here we come :) Thanks Kerri, Edith, Megan and Melanie for the awesome workouts!

Darrin Richards reviewed Brian Mayes Karate
5
via Facebook

Excellent family environment, with great instructors!!!

Charlotte Solomon reviewed Brian Mayes Karate
5
via Facebook

Such an amazing place full of inspirational individuals that make you feel like family!

Laela Moghaddam reviewed Brian Mayes Karate
5
via Facebook

I am very pleased with my children’s progress and the attention they receive from the instructors. I highly recommend Brian Mayes Karate.

Request Information

Blog

Our latest news & thoughts

5 tips – How to avoid holiday weight gain

Holiday weight gain is a common concern for many adults. Various season holidays may encourage over-eating., sedentary behavior, and consumption of calorie-rich foods. In fact, between mid-November and mid-January, adults gain extra weight that they are not able to lose. The holidays may be one of the biggest contributors to your total annual weight gain. That being said, here are 5 helpful tips to stay on track.

1. WATCH YOUR PORTION SIZES

During the holidays it’s very easy to overload your plate. Those who eat larger portions are more likely to gain weight more easily than those who don’t. To determine appropriate food portions you should have half your plate with vegetables and 1/4 protein and 1/4 starchy carbs. The fat will most likely already be in all of these things, but this should give you a rough idea of where to start.

2. GET PLENTY OF SLEEP

Not getting enough sleep will also cause weight gain. This is because those who don,t sleep enough, tend to be hungrier, eat more, and exercise less. Not enough sleep will also increase your hunger hormones resulting in eating more. In addition, it will slow your metabolism down. The slower your metabolism is, the higher chance of weight gain.

3. CONTROL YOUR STRESS

Holidays can be a stressful time of year. Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain., as they have been linked to greater food intake. Additionally, your hunger cravings will skyrocket, so try & stay calm and enjoy the moment.

4. KEEP MEALS BALANCED WITH PROTEIN

Holiday meals are typically high in carbs and low in proteins. However, it’s important that you introduce every serving with an adequate amount of protein. This will help control your cravings & appetite while keeping your metabolism in check.

5. LIMIT YOUR DESSERT INTAKE

Dessert is everywhere during the holiday season. This often leads to excessive sugar intake, one of the most common causes of weight gain. Instead of eating every single dessert, focus on your favorites, and skip the rest. Another strategy to do is to savor the taste longer which may help you feel more satisfied.

CLICK HERE for additional health and fitness tips.

Download pdf – How You Can Avoid Holiday Weight Gain.