Do you normally fall off the band wagon around this time every year? Do your nutritional habits that you have built up over the past 12 moths all go out the window? Why do we let go of all our hard work around the festive season? It really doesn’t have to be this way. I am going to share some tips and tricks on ways to stay accountable of the “silly season” and the best ways to keep all of your hard work both in and out of the gym.
A lot of people find it hard to stay on track with the health and fitness goals over the Christmas period and it just doesn’t have to be like this. By follow a few simple steps you can save yourself from splurging and going over the top with food choices or even alcohol. Christmas is a time of year where the focus is on socialising and catching up with family and friends which usually means a lot of eating and the odd alcoholic beverage here and there. Tip number one, always have something green at each meal. Keeping leafy greens with your meals will help with your fibre intake which in turn will help keep your bowels regular which is always a bonus and very much needed. Keeping fibre up is tip number one.
Tip number two. H2O! Water, water and more water. Always aim to have water at every event you go to over the Christmas period. Staying hydrated and keeping our H2o levels up is so important. Saving us from getting tension headaches and becoming dehydrated will make our energy levels stay consistent over this extra busy time of year. For every 30kgs of bodyweight we need one litre of water, so drink up everyone. Stay hydrated by always having a water bottle on you, start the day with two glasses of lemon water or just before you leave the house try and get in at least one litre. Hydration is key.
Tip number three. Keeping sugar to a minimium. People seem to get socially excited with sugar at Christmas time and all self control can go out the window. How on earth do we keep track of our sugar? FOOD DIARY!! At RFT we like to use ‘my fitness pal’ app. It allows you to track what you are eating as well as how much carbohydrates, fats and protein you are consuming day to day. It also logs your sugar consumption, fibre and sodium intake. I am not suggesting logging your food all day everyday but checking in every now and then and seeing where your sugar consumption is at is always a healthy reminder to tapper it back and focus more on your macronutrients like the carbs, proteins and fats.
Tip number four. Movement. Do not neglect movement over the Christmas period. Getting up and moving over this time is very important. Taking the kids down to the park or a game of cricket in the backyard will all add up. Hitting 10,000 steps per day (at a minimum) should be a goal for everyone and from there increase your movement where possible. Movement and water will be everyone’s best friend at Christmas time this year. As movement will help move the toxins around within the body and water will assist in flushing the toxins out, these two will go hand in hand.
As a summary the big four tips for 2017 christmas period:
- Stay hydrated
- Eat greens at every meal
- Track your macros
Real Fitness Training is a boutique wellness studio located in the Hills District which includes the surrounding suburbs of Castle Hill, Baulkham Hills, Kellyville, Bella Vista, Castle Hill, Cherrybrook, Glenorie, West Pennant Hills, Glenwood and Rouse Hill. Our services include personal training, semi-private personal training, yoga, meditation and nutrition. Creating optimal lifestyles since 2013.