Throughout the year we work at keeping to routine, exercising regularly and making appropriate food choices. During the festive season there are many temptations and we can ‘undone’ much of our years good work.
Here are tips to help you ‘maintain your gains’ during the month of December.
1. Stay Active
Staying Active over the silly season is a great way to stay on top of your goals. Your body doesn’t know what time of year it is, so keep exercising, you will be happier and healthier for it.
2. Keep Hydrated
In between the Christmas cheer make a deliberate attempt to drink water.Not only will this help to keep you hydrated but increase your ability to get the most out of your muscles during the next workout you do.
Allow yourself to enjoy your Christmas lunch and or dinner. This shouldn’t be a stressful time for you if you are focused on weight loss. Enjoy your food on Christmas Day, just don’t continue on the ‘merriness’ of it for days afterwards.
4. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.”– Lao Tzu.
Think for a moment about the things you domake time for… your health and quality of life can be scheduled in somewhere.
5. Short Term Goals
Set yourself some. Make them SMART – Specific, Measurable, Achievable, Relevant and Timely.
6. Plan Ahead
If you are travelling during the festive season, eat something before you go to avoid stopping for fast food. Take a bottle of water in the car with you so you can hydrate as you go.
7. Set Realistic Plans
Make time for yourself. Cramping too much in can stress and drain you.
8. Suggest Healthy alternatives as gifts
If someone asks you what they can buy you for Christmas, why not suggest a walk along the beach instead, a swim at the pool.
9. This is OK
If you receive that box of chocolates, re-gift them…this is ok…or share them with your visitors.
10. Be Mindful
Eating for the sake of eating is something we do often. Especially in times of celebration. Be mindful of the amount of food you are eating and when you are eating it. Ask yourself . . . am I hungry?
11. Book a Personal training session
Whether it be for a program up date to start the New Year or to ensure you do some exercise in the break. It is a great way to stay strong.
12. “The best thing about time is that it comes one day at a time’ – Abraham Lincoln
We can achieve the most amazing goals if we take things a step at a time.
Master Personal Trainer
Hidden Sugar comes in many forms
Glucose, Fructose, Sucrose, Ga-lactose, Lactose, Maltose
etc, but not all of these different types of sugar effect our health in the same way.
There are at least 61 different names for sugar that can be used on the packaging of products to disguise it from the consumer.
limit or avoid packaged foods where possible.
Certain types of sugar have been linked to diabetes, cardiovascular disease, hypertension, certain types of cancer, insomnia, obesity, metabolic syndrome
just to name a few.
In the average Western diet added sugar alone accounts for around 450 calories a day, or 1850 kilojoules, and these calories not only come with NO other nutrients but can effect your hormonal balance
in a negative way.
Your whole body will be thankful for reducing your sugar intake
, in particular your liver and digestive system.
Low-fat and ‘lite’ foods often have added sugar
to enhance the flavour and make the products palatable. Check the label.
Shop in the outside of the supermarket
and avoid the isles.
of their weight-loss success comes from eating the right food.
When dietary fat, supplemented by good quality protein and consumed along with abundant vegetables the bodies nutritional requirements are met. This reduces harmful reactions to food, such as see-sawing blood sugar levels.
Follow the 80/20 rule: Make good choices 80% of the time and the occasional slip-up will not be too much cause for concern.
Eat like it’s 1934
Go back to the way your grandparents used to eat. Meat and three veg, real butter, the whole egg.
At Personal Best Fitness
we have had GREAT success in facilitating the weight loss of 100’s of clients due to our simple and effective weight loss guidelines.
Written by Amanda Coombe who is considered a national expert in lifestyle coaching and personal training having 5 times been a finalist in the Australian Personal Trainer of the Year award. She is the founder of Personal Best Fitness, Tasmania’s Fitness Business of the Year and is recognized as a leader in corporate health programs. Her corporate clients include Nyrstar, Tasmanian Collection Services, RACT, Hydro Tasmania, Norske Skog, Parliament House, Tasmanian Audit Office, SEMF and Tasmanian Fire Service.