Every year Calgary hosts the Greatest Outdoor Show on Earth and every year people do more damage to their body, fitness results, confidence, and self-esteem than any other time (except perhaps Christmas and New Years).  In fact, for many Calgarians, the Stampede really is Christmas in July!

I’m all for enjoying myself and celebrating what is truly a fantastic city-wide event.  However, each year I see the fallout that happens from the misguided and sometimes outright crazy choices people make on a daily basis while attending the various festivities.  Between the local bars, concerts, corporate events, FREE breakfasts, community BBQ’s, and random parties, there are a million things to do, and that doesn’t even include the events at the actual Stampede Grounds!

So with all these things going on and potential temptations around every corner (mini donuts), how does someone maintain a healthy approach to nutrition and exercise and avoid messing up months of hard work in ten short days?  The good news is that it’s quite simple, and doesn’t involve sacrificing your Stampede experience!  A few simple adjustments in behavior and mindset will take you a long way.  Follow these tips and you will thank me (and yourself) for the lack of extra pounds and a hangover-free Stampede!

• Limit yourself to one treat per day (i.e. mini donuts)
  • Make sure this is a treat you will REALLY enjoy!  If you really think about it, most of the treats are garbage and don’t really taste that good, so if you are going to indulge, make sure it’s something worthwhile!
• Share your treat with a friend (or two)
  • This means you will get to enjoy the treat, but don’t have to feel bloated, gross, or stuffed after indulging on too large of a portion size.
  • Besides, it’s nice to share!
• Take healthy food with you wherever you go (especially the grounds)
  
  • This is by far the most effective thing you can do to control your eating, ingredient quality, portion sizes, energy, and avoid temptations.
  • Virtually all the food you will get at Stampede events (short of a fancy meal at a Restaurant or high-end Corporate Party) is completely void of nutrition, has massive portions, is loaded with sugar, processed ingredients, and bad fats.
• Eat a healthy meal before going to a party
  • Take temptation out of the equation.  Eat a healthy meal and you won’t be hungry.  This will reduce the chance of you grazing on food just because it is there!
  • Most party food is not healthy anyway.  If it is, you can sample a few bites here and there without feeling the need to overindulge because you are starving.
• Just because food is free doesn’t mean you should eat it!
  • One of the most common downfalls for any nutrition program.  We are conditioned from childhood to think that because food is available, placed in front of us, or offered, that we need to eat it.  Forget that myth right now, it is literally making you fat and sick!
  • Eat only small portions of what you need, and reward yourself with a SMALL high quality treat.
  • This tip alone will get you more results than anything you’ve ever tried in the past!
  • The other thing to keep in mind is that MOST free food is lower in quality and nutritional value.  Therefore your body is tricked into eating more of it to try and replace the taste, nutrition, and satisfaction of higher quality food.  Just say NO to this destructive habit!
• Alternate alcoholic drinks with plain water or soda water
  • For flavor, color, and to sidetrack the “peer pressure”, add a DASH of cranberry or lime juice
  • Alcohol alone can derail even the most intentioned of Stampede Party Goers!
  • Enjoy a few good quality drinks that you genuinely like!
  • Stay away from cheap draft beer and avoid drinking just for the sake of drinking (or because it is FREE)
• Walk LOTS during the day
  • Even though you aren’t as active, it still burns extra calories
  • Plus, it keeps your joints moving, blood flowing, and helps you minimize aches and pains associated with inactivity
• Stay hydrated with PLAIN water or unsweetened herbal ICED tea.
  • You can consume an astronomical amount of empty calories with flavored/sweetened drinks
  • Avoid them like the plague!
• Stretch & move your joints when waiting in line or when you have a spare minute
  • It will keep you loose, reduce aches & pains, plus improve blood flow and keep your brain functioning at a higher level.
• Do something outside your comfort zone at least once each day!
  • A fast/scary ride or play a game you aren’t good at.
  • Talk to a random stanger
  • Tell a joke
  • Try Karoake or Line Dancing
• Get into the Stampede Spirit and do something that makes you laugh!
  • Let’s face it, Stampede is an absolute blast and you should aim to have fun every day.  That doesn’t mean getting blasted drunk by 9am though, even if some events cater to that crowd…just avoid those ones…or don’t partake in the drinking side
  • Dress up in your best Western Wear, Cowboy hat and boots
  • Attend a concert
  • Go on some of the rides in the midway
  • Find out what interesting events are taking place on the grounds and in your local community (there are loads of options every day)
• Exercise in the morning before you go the the grounds
  • Even a short 10 or 15 minute session
  • This sets the tone for the day and you won’t feel guilty for missing a workout later when the day “gets away” from you…or you’ve had a couple drinks and aren’t feeling like exercise.
  • It will also make you think twice about staying out too late if you know you have to get up and exercise the next morning
• Do something active (stretch or exercise) for a few minutes when you get home, or before bed each evening.
  • Even 1 or 2 minutes of active stretching or mobility can make a HUGE difference in your physical and mental state
  • You will feel better overall, have fewer aches and pains in your joints and muscles, it will help wake you up in the morning, and calm you down before bed.
• Pack a water bottle
  • This is one of the most simple things you can do to stay healthy, fit, and avoid temptation, yet very few people actually do it!
  • Staying hydrated will…
    • Reduce hunger cravings.  Are you actually hungry, or just dehydrated?  It’s more common than you think!
    • Help you avoid over-eating
    • Avoid cramping, headaches, and irritability
    • Keep your body functioning well in general

• Schedule “down time”
  • Sit under tree & people watch
  • Take in an indoor show like “super dogs”
  • These simple things done for even a few minutes can regard, re-energize, and invigorate you for more activities later in the day.
  • Also, keep in mind that you don’t have to do EVERYTHING in one day!  Stampede is 10 days long for a reason.  Spread out your activities, and take the time to actually enjoy yourself instead of rushing around.