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Merry Christmas Lovelies!!!

5 ways to make sure your fitness survives and thrives this Christmas!

Christmas is on the march towards us and temptation is everywhere you turn! I mean even the big guy in red who’s about to empty his sack on your living room floors, looks as if he’s truly embraced the Christmas spirit and if it’s good enough for Saint Nick then it’s good enough for you right? Maybe so but if you’re currently making good progress to becoming the healthier and fitter version of yourself, or looking to make big improvements in 2019, it would be three wise men clever (see what I did there?) to keep in mind a number of ‘big rocks’ to help you come through the holidays in a good place as opposed to regretting essentially having fun! You’ve worked hard all year. It’s time for some downtime!

During this period, many of us on our quest to a healthier, fitter, stronger, leaner version of ourselves can be so obsessed at staying on track that we carry on like we have for the other 300 odd days of the year and refuse to gain an ounce of fat, so are left feeling especially deprived and miserable over Christmas, never allowing ourselves to relax….but hey, you’ve got that six pack!

In the meantime, the rest of us often give in to temptation and consume anything and everything in sight! As a result, body fat is gained in as little as a couple of weeks, which can easily take a few months to shift, even with restrictive dieting. Sure, we’ve had a blast over Christmas, but now we’re completely skint and piled on the pounds sporting a couple of turkey chins.

Do any of these mindsets sound familiar?

Large amounts of not so healthy food are within easy reach over the Christmas and New Year period, that’s not even mentioning all the parties and other social events synonymous with this part of the calendar year making it difficult to maintain bodyweight. Consequently, I’ve created a PDF guide I’ve called the THRIVE AT CHRISTMAS GUIDE for you to read in your free time which combines a little science and common sense, providing some really helpful tips to avoid sabotaging your diet over the festive period.

For access to the Guide send a request via email to pmcurrie01@hotmail.co.uk and I’ll happily share.

To find out exactly how you can avoid feeling like a Christmas pudding once the festive time is over for another year, download the guide. The significant number of tips provided aim to enable you to have a relative degree of flexibility within your diets and enjoy the festivities, without the unwanted fat gain, allowing you to take pleasure in what everyone else is having, whatever it is you’re getting up to.

So, for those of you who want to have your mince pie and eat it, check out a summary of just some of my tips to stay on track during this festive season, which all work by minimising the chances of overeating.

Resistance training is encouraged above steady cardio for maximum fat loss and body composition results, but at the end of the day, it’s about choosing an exercise modality that you love and can do consistently!

Inactivity slows your metabolism so stopping exercise is an easy way to put weight on. An hour’s power walk will burn around 300–500 calories so simply doing this can make a big difference.

That fit to burst feeling after a good Christmas feast, could be followed by a festive post-dinner stroll. This will often raise energy levels, rather than the lethargy you usually feel (A state known as Postprandial somnolence, seeing as you asked!!! Ha), causing you to plonk in front of the TV in a daze. This is a great way to appreciate and enjoy each other’s company more and rid yourself of that uncomfortably full feeling. Oh, and again…think of those calories expended (There’s a theme here!).

As glorious as a Bailey’s (or three) is, it’s not medicine or a healthy smoothie, but avoiding illness is a pretty cool thing to do, you might agree, which you can be more susceptible to in the winter.

Fuelling yourself appropriately is the most amazing thing you can do for your body and unfortunately modern farming practices, major food companies, global supply chains and heavy use of mass manufacturing has seen our food supply go from local, sustainable, and nutrient-rich, to heavily processed ‘franken-foods’ and old produce traveling miles upon miles, stripped of essential vitamins and minerals by the time they reach our mouths.

While many supplements are a waste of time and for the most part unnecessary, especially when your diet is mostly healthy and nutrient-rich, along with staying well hydrated, there are some supplements with a good level of scientific evidence for their use. To find out what these are, download the guide.

As touched on, if you can make a conscious effort to drink plenty of water throughout the day, this will help reduce your appetite, as well as aiding your bodies processes to aid recovery and support your immune system.

Hate to be that guy but burning the candle at both ends, which is a typical feature of this time of year from work parties to boozy catch-ups with friends, will lead you feeling tired and run down if you get carried away too much.

Tiredness stimulates hunger hormones that can lead you to gorging constantly on that big box of chocolates causing you to eat more when you don’t need it. A good nights sleep and being well rested will negate this. Sleep deprivation also suppresses immune function so be sure to get some shut-eye!

On the days you’re going out, aim to schedule in a training session for that day (don’t look at me like that!). Going out will usually signal a higher calorie intake, so put the extra calories to use by training that day, or the next, to burn off that excess energy.

Depleting glycogen through exercise will increase the likelihood that the carbohydrates you consume will be stored as glycogen instead of being used as energy or possibly being stored as fat.

To deplete glycogen, you’ll need to increase your training volume in the buildup to an event, and this can be achieved by performing more repetitions (8–12 per set) and more sets (4–8). German volume training is recommended here which basically means 10 sets of 10 repetitions.

Alternatively, you can get more running or cycling miles in at a decent intensity (two or three extra hard 60 minute efforts should almost empty muscle glycogen stores, assuming you aren’t compensating with food intake).

Put your training sessions in your diary and make them non-negotiable like work meetings. If it is in the diary then it gets done. If something comes up that stops you from making a session make sure you get it done by the end of the week.

If you know your typical schedule is to be disrupted, which is very likely at this time of year, then prepare lunches for the week to stay on track. You can make amazing progress if you master this.

The great thing about Christmas dinner is people usually go to town with the amount they cook meaning plenty of leftovers. The linchpin of many a Christmas table, turkey, is a naturally low-fat meat and packed full of protein, a macronutrient used in muscle repair and recovery as well as making you feel fuller for longer (tempeh and seitan are a great alternative for vegans).

By preparing your breakfast and/or lunches for the week you’ll not only save a bundle of cash, but also ensure you’re getting the appropriate quality and quantity of food. Aim for plenty of protein and healthy fats, which will mean you have less room for unhealthy sides like chocolates but you’ll still eat them because chocolate is life!

Don’t Survive — Thrive. Laugh lots, be grateful for happy times, play, eat vegetables, and know that nothing you can do in the next 5 days is final other than the memories. Your body is easily changed when you want and you can be back to your pre-Christmas body composition by mid-January, so just enjoy it for now

There are more principles to consider included within the Guide, so be sure to download it, have a read through and learn how staying active, eating intel­ligently and planning ahead can ensure your success into the new year.

The worst/least common situation is that you gain a couple of pounds. Hardly a bad price to pay, if you’ve truly embraced the spirit of Christmas — laughed lots with people you care about, been grateful for the happy times, ate vegetables, and know that you can be back to your pre-Christmas condition very soon and nothing you do in the next week is final other than the memories!

Also, on a less lighter note, beyond looking after ourselves at Christmas which is extremely important…vital even, it’s worth remembering that while this is predominantly thought of as the most magical time of the year, a time of faith, family, friends, music and indulgence, for many Christmas represents the absence of these blessings.

If you’ve lost loved ones, take the time to reflect on the good times and truly appreciate those who are nearest and dearest among you. Feelings of isolation and loneliness are now considered to be just as serious as a chronic health problem and it is worth considering that for people lonely at Christmas, it is not a passing seasonal melancholy, but part of an expanding public health epidemic.

The expectation of happiness that comes with Christmas can potentially amplify any negative feelings that people may already have.

Making time for human connection is a significant facet of mental wellbeing so I urge you to consider getting in touch with those you believe to be lonely or most vulnerable. You’ll be amazed, how such gestures, also make you feel even if you’re not feeling on top of the world yourself. The author Johann Hari in his book “Lost Connections” explains in greater detail this phenomenon in how helping and making time to connect to others struggling can actually have a profound impact on the person reaching out.

Let’s strive to make Christmas magical and more memorable starting by thinking about how we can make other people’s lives happier and healthier not just during the holidays but all year round.

Make it your new year’s resolution perhaps?

Merry Christmas you filthy animals!

x

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