Do you unravel at Christmas time? Does all your consistency and motivation throughout the year seem to dwindle to nothing by the time December rolls around? Well I am here to tell you it doesn’t have to be this way!! I was told once (or twice) by one of my mentors that knowledge is key and how right he is. If you have as much knowledge about a certain topic, it makes it terribly hard to fail. So in this blog I want to give you as much knowledge about the topic of keeping on track over the festive season so you don’t crash and burn and say goodbye to your well-deserved results from 2018 and that way you can own the key to success rather than lose it for a month or so.
It is all about CONSISTENCY. When I say consistency I don’t mean consistently smashing yourself in the gym day in and day out, that will only lead to adrenal fatigue and increase your cortisol levels within the body which in turn will make your body store fat cells, which is the exact opposite of what we are trying to achieve. Consistency to me is sticking to a training plan that is suited for 1. Your body type and 2. Your time schedule. Not Nancy-Drew’s time schedule or the person on the treadmill next to you but your own. It needs to fit around you and your commitments whatever they may be. If you can commit to strength training three times a week, one HIIT class and one yoga class and maybe two low-moderate cardio sessions e.g. walking with a friend or partner over the weekend than that is what you should stay consistent with. However NOT everyone can do that so talk and plan with your personal trainer what you can actually do and write it down, stick it somewhere where you can see it every day and stay consistent to that training plan. When we can see something every day it is much easier to be kept accountable and when we are being kept accountable to something that consistently occurring each week, how can you fail?? You can’t.
Be a SWAPPER. That’s right start swapping poor food choices for better ones. I am not by any means saying go paleo or “carb free” it is not about fad diets. It is about making each meal better than the last. Swapping the chocolate brownie for a protein ball, swap the alcohol for a kombucha or the French toast for bacon and eggs. It doesn‘t have to be boring and by restricting your food choices can end in disaster. Start simply by making breakfast better than the choices you made for dinner the night before. Making morning tea better than the day before, increase your water consumption from 600ml per day to 1L. It all adds up and what do you know at the end of the month you have completely changed your style of eating because you have swapped poor choices for healthier choices, you have ditched the habit of consuming too much sugar or you have kicked the habit of having a glass of wine every night, whatever it is it is better than last month and that at the end of the day will all add up when it comes to staying on track over Christmas. Swap the Christmas pudd for a raw treat instead, less process sugars, less calories and more important better for your energy levels.
Know your MACROS. If you already know what a macronutrient is than you are already half way there, if not do not fret because it is quite straightforward. A macronutrient is the main calorie component of our food. It includes protein, fats and carbohydrates. These three components of our food are what keep our energy levels up, our hormones functioning and our sleeping patterns regular. It all helps with our body in day-to-day functions and when we have one macronutrient more than the other than our body will not function optimally. How do you know how much to have of which macro, consult your personal trainer to set you up on the right path. However when you are at let’s say a Christmas party how do you know what the best option is? Try snacking on proteins and fats rather than filling up on carbs. Protein and fats will help you stay fuller for longer and rather than piling your plate a mile high with food. Try and get a good portion of fat, protein and carbs. Eat what you have on your plate wait 10-15mins before deciding to go back for seconds. Let the food digest before going back for more, once the food has digested properly you will realise you are actually full. Drink more water throughout the party as this will help with over eating as hunger can be easily mistaken for dehydration. Rather than pleasing everyone or feeling peer pressured to drink alcohol you can always take a non alcoholic option. Such as kombucha, soda water with lemon and lime or a refreshing mocktail minus the sugar. There will be a recipe on our facebook page to follow a great recipe for a mocktail. So instead of going for a sugary treat always remember to fill up on your macronutrients first, fill your plate with colourful vegetables and protein and than giving yourself time to rest and digest before going again for a second serve of food or desert. Also never be afraid to be the guest who bring a healthier option for desert, offer to make the desert so you do have a choice when it comes to the sweets part of the night.
Remember health is no longer what you eat or how you move, it is so much more than that. However starting with these three points will most definitely see you succeed through the festive season.
There is nothing like having the right accountability and motivation through the festive season. Real Fitness Training is built on community and results. If you are looking for the right support, guidance and accountability when it comes to your health we would love to hear from you. Get in touch with us today or here to receive your personalised program at Real Fitness Training.
We are a boutique personal training and yoga studio servicing the Hills District including Castle Hill, Baulkham Hills, Glenhaven, West Pennant Hills, Kellyville, Bella Vista and surrounding areas.
