010- Hydration, Movement, and Mindful Eating: Your Perimenopause Holiday Survival Guide

Smash the Crash host Melissa Hinman tackles the challenges of maintaining healthy habits during busy holiday weekends. Here are 3 key takeaways:

1. Self-Compassion is Key: Don't beat yourself up if your routine gets disrupted. Celebrate small wins and focus on getting back on track afterwards.
2. Small Wins Lead to Big Results: Focus on making tiny tweaks like staying hydrated with a reusable water bottle, taking short walks, and making mindful food choices.
3. Mindful Indulgence is Okay: Enjoy holiday treats in moderation. Savor a single bite and pair it with healthy choices like grilled chicken and fresh fruit.

My favorite fruit salad

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Disclaimer:  I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health. 

Transcript

Speaker 1 2:29

Hey everyone, melissa Hinman, here on Smash the Crash. By the time this episode is aired, it will almost be the 4th of July, time for fireworks, barbecues and maybe a little chaos, but all in all it's a lot of fun. Let's be honest holidays and long weekends can be tough on your routines. Sleep schedules get wonky, healthy meals kind of feel like they fly out the window and you suddenly forget the last time you took advantage of that gym membership. And then what comes next? The guilt, right. You feel like you've totally fallen off track. But here's the thing you need to give yourself grace and listen to your inner rock star, because you haven't failed.

Speaker 1 3:15

The key to surviving busy stretches is all about these small focuses. It's not about completely overhauling your routine. It's about making tiny tweaks that add up to big wins for your health. A little compassion goes a long way, and I'm talking self-compassion. It's okay if your routine gets disrupted a bit. This is life. It's perfectly imperfect. The important thing is that you get back on track, and that's where our small focuses come in.

Speaker 1 3:48

So what kind of challenges might you face over the 4th of July week and weekend? Well, sleep schedules will probably get thrown off, of course, with some late nights and fireworks. Healthy eating could go out the window with all those delicious barbecue treats around. And don't even get me started on exercise routines. Who has air quotes time when there's family fun to be had? Plus there's the added stress of travel, social gatherings and maybe some unexpected weather drama. It's perfectly normal to feel a little overwhelmed, but remember, self-compassion is key. This isn't a test, it's a holiday. So let's get perfectly clear A holiday weekend does not mean everything gets thrown out the window and you completely give up. It does mean that you zero in on small focuses, because there are still many things that you can do, even on a holiday weekend, to feel good about yourself and about working towards building healthier movement and nutrition habits. All right.

Speaker 1 4:57

So how do you stay healthy with these small focuses? Let's break it down. First up, hydration. Staying hydrated is crucial, especially with all these outdoor activities in the summer heat. So carry a reusable water bottle with you and set little goals throughout the day and aim to finish the water bottle by lunchtime, refill it and then crush that second bottle by dinnertime Easy. Also, with adult beverages involved, make sure that you're staying hydrated in between those as well, because drinking alcohol can actually lead to dehydration. So having that reusable water bottle with you will help that Next movement.

Speaker 1 5:45

You might not have hours to spend at the gym quite honestly who does? Even on a non-holiday weekend? But even short bursts of activity can make a big difference. So take a brisk walk during the day, do some quick stretches before fireworks, or throw in a few bodyweight exercises, maybe some squats, maybe some going up the stairs a couple times while you're waiting for burgers on the grill. Every little bit counts. And moving on to the food, listen, it's the 4th of July. Indulge a little.

Speaker 1 6:21

Holiday gatherings can be a landmine of healthy food choices. You can still enjoy yourself and make mindful decisions. Focus on filling your plate with healthy options. Think veggie kebabs or a veggie salad, grilled chicken, fresh fruit on the side. And when it comes to those delicious treats, enjoy a mindful portion Like one bite. Savor the flavor and you might be surprised that you don't need a whole plate to feel satisfied. Make sure you're drinking a glass of water prior to eating any meals.

Speaker 1 6:59

Finally, sleep. Even with disruptions, try to maintain a sleep schedule as much as possible. If you know you'll be out late, try to adjust your bedtime gradually throughout the week, or steal a quick cat nap before the late night. Remember some relaxation techniques before bed. A calming bath, some deep breathing exercises or reading a book can work wonders Anything to help you signal to your body that it's time to take a break and it's time to rest.

Speaker 1 7:31

The biggest thing to remember, ladies small changes add up to big results. Don't get discouraged if things aren't perfect. Celebrate those small wins that extra glass of water, that quick walk around the block, that healthy choice at the barbecue. You're doing an amazing job. So there you have it Small changes for a big holiday weekend. Give these tips a try and let me know how you do. And hey, what other perimenopausal struggles would you love to hear tackled on this podcast? Click on the link in the show notes to request a topic, because I'm always looking for new items to talk about and I'm going to give you a bonus If you're looking for a quick and easy recipe to bring with you to your next outing over this holiday weekend or throughout the summer. Check out the show notes for a link to my favorite fruit salad.