Yes, the festive season is upon us. Here are five tips on how to survive without gaining too much weight, size, gains or what ever you want to call it.
1. Reel it in
No, I don’t mean getting a deck of cards and playing circle of death or some other drinking game like beer pong. Although that sounds like fun, bring a new board or card game to play. Or go outside and go for a walk instead. I know this is a lot easier to do if you’re keeping it residential.
Try not to let Christmas parties take over the whole month. Make sure you enjoy some of the food and then just leave it at that.
2. Meal prep
So many people dread these two words and say “but I don’t have time.” Everyone has an hour. And if you really feel crunched for time, try a healthy meal delivery company like Smith St Paleo or a grocery delivery service. Meal prep is so important. Keep it simple. A slow cooker helps here which requires very little skill or time. Overnight oats are a great go to breakfast that takes minutes to prepare. Even making one or two healthy meals for the week will make a difference.
3. Stay active
Now is not the time to stop going to the gym, and is a great time to pick up a new fitness routine. Get out and walk during lunch breaks and track your steps for accountability. You can get a Fitbit or download a wellness app. A number of my clients have started doing this.
Can’t make it to the gym? Bodyweight workouts are very effective if your pushed for time. Here’s a few;
- 10 burpees
- 15 hollow rocks
- 20 air squats
- Rest 1 min, repeat for 5 rounds
20 min AMRAP of:
- 10 burpees
- 20 air squats
- 30 sit ups
- 40 Russian twists
Alternating every min for 21 mins:
- Min 1; 10 burpees
- Min 2; 15 push ups
- Min 3; 25 air squats
All of these workouts require no equipment at all, and can be done anywhere. If you are traveling check out local gyms, search for safe running or walking routes, and find ways to stay active.
4. Stay active and limit alcohol intake
This can be one of the hardest things for most people. Booze is everywhere this time of the year. Your body has no use for it nutritionally especially with excessive amounts. This can leave you dehydrated, and can lead to poor late night diet choices. Eating healthy and working out all week will not undo the damages of binge drinking every weekend. This is not saying to never drink again; just pick your battles.
5. Portion control
When attending holiday/Christmas parties, try to make most of your plate vegetables, the other quarter lean protein, and the other quarter could be starchy veggies. All the fibre from the veggies will help keep you full and satisfied and will help with sugar cravings.
When it comes to desserts, try to pick one or two treats that you just cannot live without, get a smaller portion and enjoy it.
I hope this all helps.
By: Matt Jones, Performance Coach