For most people the holiday season leads to a full social calendar consisting mostly of special luncheons, dinners, and parties. While it can be difficult, there is no reason you can’t survive most of these events without having to purchase a larger belt.  

The key is to pull out your calendar and look through the month to figure out which days you are going to let loose. Realistically there are going to be some of them. You might as well know when they are. You’ll have to make some very real decisions as to what kind of results you expect in December as you plan these days. I’m of the opinion that fat loss might slow marginally in December, but there is absolutely no reason that it can’t continue. Just because you have a work luncheon at a restaurant doesn’t mean you have to indulge. If you make the appropriate choices you’ll feel better about having some treats at a party on the weekend.

Since potlucks are also common, don’t fall victim to what everyone else is bringing. Volunteer to bring something that fits your plan, but that others might enjoy as well. If you’re on a lower carb menu then consider taking things like a cheese tray with kolbasa. These obviously aren’t the best food choices, but they’re probably better than what will be available to you and they’re very low in carbohydrates. Bringing a bowl of mixed nuts for snacking might also be a good idea. If you have some time you could make an avocado dip and use carrots and celery for dipping.

For those not so concerned with their carbohydrate intake you could create a simple fruit dip. Take plain yogurt and sweeten it with Splenda or Stevia. Put it in the center of a fruit tray for something everyone can enjoy.

Once you’ve accounted for the days you can do something about there should only be a few where you can’t or just plain don’t want to. Take these days to truly enjoy the tastes of the Christmas season and enjoy the time spent with your friends and family.

If you’re a ball of stress and your neck and shoulders are constantly seizing up on you then self myofascial release (SMR) might be just what the doctor ordered.  

What is Fascia?

What you don’t see in the movies is that when you open up the human body for surgery or dissection everything is covered with a strong, thick connective tissue called fascia. It is like a cobweb that connects everything to everything else.

Inside of your muscles, each individual muscle fiber is wrapped in a layer of fascia. Then those fibers are bundled together by another layer. Bundles are attached to other bundles by another layer and finally the whole muscle is surrounded by a final layer. All these layers provide the muscle the ability to move freely and to slide over itself and other muscles.

However, when a muscle is constantly put in a shortened state the fascia can get stuck in that position and scar tissue can develop. The normal sliding action of that muscle is interrupted. This is frequently the case with those who are under stress and carry much of the tension in their neck and shoulders.

Enter Self Myofascial Release

Self myofascial release is the easiest way to free up the muscles and restore them to their normal resting length. The least expensive method of SMR is to use a tennis ball. Simply place the tennis ball between your upper back and a wall and lean into it gently. You can move your body to target the desired areas. Make sure to roll the ball slowly and to stop on any “hot spots” until they let go. Sometimes is it best to roll through an area several times to release the fascia. The first pass might be very superficial and you can get deeper with each successive pass. Generally this feels pretty darn good.

Areas to Concentrate On:

Roll up and down just inside the inner edge of the shoulder blade
Roll side to side just above the top edge of the shoulder blade
Roll back and forth along the top of the shoulders to the base of the neck
Roll alongside the spine, but do not roll directly on it

Control Your Depth

To control the pressure on an area simply lean harder on the ball. Once the tennis ball becomes ineffective you may graduate to a baseball. Don’t be overzealous and start with the baseball. The tennis ball will initially be enough to do the job. Some people report a little soreness after the first time and others experience none. If this happens, don’t let it discourage you. You’ve broken up some of the fascia to restore movement so this is completely normal. Your neck and shoulders will thank you for it.

Feel Good Right Down to Your Toes

Another frequently restricted area is in the soles of the feet. This is particularly true in women who wear heeled shoes. To address this area simply place a golf ball on the floor and roll along the length of the foot starting at one side and working towards the other. This will feel excellent so don’t do it in areas where people might see you making faces. Then again, kick off your shoes and do it in the office and make everyone wonder why you look so happy. Since a golf ball is harder than a tennis ball, make sure to take it easy on your first attempt. Again, a little soreness the next day is normal.

By restoring the normal movement of the fascia around your muscles you should experience less tightness in those areas. However, to release extreme amounts of stress consider throwing the tennis ball at your boss instead.