Itâs without a doubt one of the busiest times a year, between Xmas functions, last minute shopping.... oh crap! That reminds me... đąđą
Anyway, we get it, itâs busy, but that doesnât mean your training and nutrition needs to be completely neglected.
Just because itâs holiday season, and youâre taking leave from work doesnât mean you should be taking leave from a healthy lifestyle.
Before I get into my top 7 strategies to stay on top of your health and fitness I think itâs a good opportunity to remind ourselves that health and fitness is all year round, just because youâve been putting a little extra in to feel a little more comfortable at that Xmas function this Friday night, doesnât mean you put your training and nutrition to the bottom of the priority list once the event is over,
Exercise is a daily thing, for life, not just for when youâre motivated or have an event coming up. So letâs all commit to making it a part of your routine this next few weeks.
So now my lecture to you is over, letâs get into my top 7 Strategies for Avoiding the Xmas Blowout.
1. TRAIN FIRSTâđź
Thereâs stuff on, youâre gunna be busy, and the last thing youâre wanting to do after a day of shopping or hosting Xmas lunch is head out for a run or do that workout. So get up early get your workout in and then enjoy the rest of the day. Opting for a workout over an extra 45min sleep is going to be far more beneficial. Unless youâre only getting a few hours sleep, then thatâs another story altogether. There's plenty of chances to sleep in if you're only training 3-4 days a week anyway.
2. BE EFFICIENT đđŞđ
Letâs be honest, between everything thatâs going on, whoâs got the time to split up their workouts between upper, lower body, cardio and strength?
Letâs be smart, if youâre only going to manage 3 or 4 workouts a week, letâs combine it and get the most out of your training time.
I suggest for 2-3 weeks to do Full Body strength workouts followed by 10-20min of interval training to finish.
You can read this blog here to learn why doing strength first is important:
And click here to get some sample interval workouts.
3: PAVLOVA IS ESSENTIAL. đ°đŹđ
Christmas is not Christmas without a good old fashion pav cooked by the self nominated pavlova expert in your family (câmon we all have one).
Staying fit and maintaining your body composition over this time does not mean you have to completely restrict yourself from these delicious treats. However some consideration is needed for your overall diet. If youâre planning a bit of a food binge at Christmas lunch, then try and make your meals around this pretty good.
For example, I know Iâm going to probably have a serve or 3 of Pav come Christmas Day, so I just aim to make the days leading up to and Breakfast on Xmas morning pretty good.
Because I know if I donât then my overall calorie intake for the week will be a hell of a lot higher.
One big day is not going to ruin weeks of good nutrition and training, however multiple days and weeks in a row certainly will, so maintaining your physique over this time is really about choosing the times to relax a little on your choices and making the rest of your meal choices healthy ones.
4: BE CAREFUL OF GRANDPAâS EGGNOG đˇđźđž
Thereâs always one family member who makes a mess of themselves with a few too many eggnogs, and thatâs ok, I mean itâs hard to hire good entertainment on Xmas day anyway.
If youâre going to have a drink, go for it, but just be mindful of the premix and sweet alcoholic beverages. These options contain higher calories and will begin to add up over a few days. Opt for lower calorie options to reduce your overall intake. Options like Gin and diet tonic, vodka soda or for those who are a little more seasoned than some, straight spirits on the rocks đŹđĽ
5: WAIT FOR SECONDS đ¤đ¤¤
Iâm sorry this is not what you were probably hoping for. When it comes to meal times during festive occasions, itâs really easy to overeat as we become easily distracted and therefore disconnected from our bodies subtle cues to being fed or satisfied.
When we eat, our body gives us subtle cues to let us know weâre filling up or are satisfied, however when youâre chatting, having fun, and enjoying moments with family and friends itâs easy to not notice these, and therefore think weâre ready for a second helping of Aunty Judyâs scolloped potatoes when really weâre as full as the recycling bin will be on Tuesday.
So before you jump up for a second helping, just sit on it for 5-10min so you can possibly tune in to your body and then decide if you really need it, nine times out of ten, you probably wonât. And if you do still think you need it, firstly remind yourself how uncomfortable you felt last year after over eating. If after all that you still want another serve, go for it, because itâs likely uncle Joe will steal the last piece if you donât đđ
6: DOUBLE YOUR GREENSđĽđĽ
Hereâs a great tip to help you feel satisfied and not over indulge on the calorie dense options. Double your servings of greens, salads, veggies etc. the higher fibre content will help you feel more satisfied, as well as provide you with plenty of nutrients. This will help you fill up and less likely to reach for a large serve of Nanaâs plumb pudding. đŽ
7: BE KIND TO YOURSELFđđźââď¸đđźââď¸đ
Like I said before, one day of indulgence is not going to ruin a consistent year of good training and nutrition habits. Relax, itâs once a year, enjoy this time with your friends and family, donât over think it, keep it real. Just donât turn a treat day or 2 into weeks or months, use the strategies above to stay on track and kick off your 2018 in good stead.
If youâre wanting some help getting started on your health and fitness journey in 2018, contact us now by taking up our 14 Day Free Pass and become part of The Fit Shop family today and make 2018 your best year yet!
Merry Christmas from the TFS Team
- Coach Brad
