Monthly Archives: November 2012
I can’t believe it’s almost December. Seriously where did this year go? I LOVE Christmas! It means time off to relax and recover, time with my family (yep, I like spending time with my relatives, they’re all just as nuts as me!), time for catch ups with friends and the chance to sleep in past 5am (though in saying that my body clock doesn’t always follow that plan). The entire period keeps a smile on my face and me acting like a five year old for the entire month.
Unfortunately this is also the time period where everyone’s Health and Fitness can go out the window and by the time the New Year hits, they have taken five steps backwards. Christmas day itself is not the problem. One day of indulgence isn’t going to cause you to gain 5kgs and lose all of your strength. Everything in the lead up to Christmas is the issue, there’s work Christmas functions: for your work and then your partner’s work, then maybe even a friend’s work! There’s the dinners with every circle of friends you have, the Christmas dinners for the family that you won’t actually see on Christmas Day, there’s the Boxing Day BBQ which can lead into more BBQs and before you know it’s New Years Eve and well that’s just one giant party.
But do not fear, here’s some tips to help you survive the holidays and come through with your Health and Fitness Goals still intact:
1) Don’t use this time as an excuse to just not train. Keeping up with your exercise regime is VERY important. Make time for the gym. If you know you have dinners on, then get yourself out of bed earlier and train in the morning. Drag a friend along if you want company for motivation. If you know for sure that some sessions will be missed, ensure that every time you can get to the gym, you train HARD! Don’t use the holidays as a time to relax on training.
2) We tend to eat out more often as we catch up with family and friends. Make smarter choices with your food. You don’t have to have bread at the start. Do you really need that entrée? If you do, can you share it with someone? Choose a main that is protein and vegetable based. Avoid creamier sauces, go for tomato based sauces instead. Skip dessert, or again share if you really want to have one. I’m not saying you can’t have a few treats, but spread them out and you will enjoy them more. If you know that you are going to have the creamy pasta or dessert that evening, then make sure your nutrition for that day and the day before is spot on, that way you can somewhat counter balance the calories. Have a treat meal, not a cheat day!
2b) Function finger food can be loaded with crap that is not good for you. You tend to pick off every plate that comes around and you lose track of how much you have actually eaten. Try to have a meal before you go out so you don’t need to pick. Then if you do have a little bit of the finger food, choose the healthier ones that have protein and aren’t deep fried.
3) Alcohol. To be perfectly blunt, you should just skip it entirely. I’m only allowing myself a drink on Boxing Day this year as there is a wedding on. I have a figure comp that I’m aiming for in March and I’m determined to get there. Alcohol just isn’t going to help me so I’m saying no. But I know that every person is different. Remember you don’t have to drink at every function. You can say no (yes you can!). When you choose to have a drink then make smarter choices like red wine or white spirits with soda water. Avoid soft drinks like the plague! If you do drink, you don’t have to right yourself off completely. A hangover just encourages you to skip training and eat junk food the next day.
4) Water, water, water! Keep that intake up to keep the toxins flushing out.
They’re my tips to you. Do you have any others I can add that may help other people out? I’d be happy to have them added!
Remember to enjoy Christmas Day, have that piece of pudding/cake/in my case, Mum’s pavlova and ENJOY it! Depriving yourself is not fun, a little bit of indulgence is!
Sooo I have been slack on writing recently, I have no excuse, I just haven’t prioritised this. Sorry for that. I hope you’ve missed me!
This is something that I’ve been meaning to touch on for a while. My personal opinion is that everyone who is looking for results in the gym should have a Personal Trainer. Pro athletes have coaches to reach their goals, so why shouldn’t you? Don’t you deserve someone to guide you, push you and keep you accountable? I think you do! I have one (yep a Personal Trainer has a Personal Trainer! I gave some reasons why in this post https://dionstewart.wordpress.com/2012/05/02/why-i-have-a-personal-trainer/) and I can see myself continuing to do so for a long time.
In saying this though I realise that not everything is that black and white. I’m single, have pretty much no debt and no children or people dependant on me. So I can afford the one to two sessions per week with no stress. That obviously isn’t the case for everyone. There’s mortgages, kids and other responsibilities that can impact someones ability to afford Personal Training. Here’s some other options to help you out.
First up if you can go out every weekend blowing your hard earned dollars on alcohol, fast food and whatever else, maybe you need to prioritise your finances a little more. Write down exactly what you spend for a fortnight and reassess from there. Maybe cutting down on the excesses on the weekend will allow you to do one, two or three sessions of Personal Training a week? You health is worth it..
If you really cannot afford sessions every week, could you afford one every fortnight? It’ll be such a big help with keeping you on track and accountable. A Personal Trainer should give you a program to follow so you have a structured approach to training and then once a fortnight they can give you that extra push to keep you going. They should still offer you support when needed and help you with your goals.
Even still that may be a large commitment financially. How about seeing a trainer once every 4-6 weeks, paying them for a program and get them to take you through it? That way you have a program tailored to you, you’ve been shown how to do the exercises correctly and changing it every 4-6 weeks will keep your body changing and prevent you getting into a rut. I have several clients who cannot afford regular training, but see me for programs monthly instead. I will also give them a little help with nutrition along the way.
I’m going to be a little cheeky and now throw this to the other Personal Trainers out there. Have you considered offering these options to clients who cannot afford weekly sessions with you? Sure it’s not an income every week, but think about the other benefits. You offer this to someone, then when a friend asks them about the gym and Personal Training, you’ll be the first person they think of, you may then pick up a client who does the weekly session with you. So regular income coming your way! Don’t get stuck thinking you have to have just one on one clients all the time.
Hope that helps some of you a little.
Any feedback is always welcome!