GOOD YEAR-END RESOLUTIONS
During this festive season of excess, our specialist has a few tips to help you enjoy the holidays while keeping your good resolutions!
SUMMER HOLIDAYS ARE ALREADY A DISTANT MEMORY AND NOW THE YEAR-END FESTIVITIES ARE HERE. IT'S HARD TO ESCAPE, EVEN IF YOU'D RATHER SKIP THOSE CALORIE-LADEN CHRISTMAS AND NEW YEAR'S MEALS. WINTER HOLIDAYS MAY BE NECESSARY FOR YOUR WELL-BEING AND RECOVERY, BUT THAT DOESN'T MEAN YOU HAVE TO SINK INTO SEDENTARY SADNESS. INSTEAD, TRY TO SET SOME GOOD RESOLUTIONS. HOW CAN YOU TAKE ADVANTAGE OF YOUR HOLIDAYS TO REST AND RECOVER WHILE BURNING OFF THOSE EXTRA CALORIES FROM FESTIVE MEALS?
Once or twice a year, try to stop counting calories!
Your body, just like your brain, needs rest. The end-of-year holidays and their dietary excesses actually come at a good time. With a lack of sunlight and warmth, winter is also a time to let your body and mind recover with a few more calories. You can prepare yourself for a new year full of surprises, work and excitement...
With these positive thoughts in mind, you'll get through the end of the year in the best possible conditions. We all know that holiday meals often mean too much sugar, fat, alcohol and calories. But could you actually enjoy yourself? Are there ways to escape?
Stay flexible about your meals by enjoying the time with family and friends at Christmas and New Year's
As the end of the year rolls around, "flexibility" and "fun" will be your goals while not totally upsetting your exercise habits. The aim is to simply take a break from your usual fitness programme, WOD or cardio training plan. Although holiday meals may be heavier in calories and fat than your usual diet, they are only occasional and won't have a lasting effect on your weight or fitness. Enjoy them to recharge your batteries!
How should sports enthusiasts deal with alcohol during the year-end festivities?
Alcohol is not all that great for your health, whether you're athletic or sedentary. However, you shouldn't worry about an occasional indulgence shared with friends and family. Champagne and rosé, red and white wine have seven calories per gram - so alcohol does count when it comes to the final calorie damage!
But if you never drink alcohol, no one should force you to do so. Rather than choosing a soda full of sugar, a range of sparkling waters or green tea-based and low-calorie beverages can be a healthy way to add a little originality to your holiday meals...
If you do go a little overboard, what can you do?
Set up a get-fit-again plan as if it were a regular exercise programme
There is a simple and effective way to set positive resolutions you can keep until next year. Start by creating a plan of dietary and exercise changes you can adopt. For example, plan one day to eat "fish and veggies" or a day for "protein, vitamins, complex carbs and fibre" to help new dietary habits stick.
As for exercise, take some time to talk to a coach about which programmes to follow. Work with them to create a light strength training routine to help you get or stay fit. Make sure to block off some time for physical activity without strict limits or times. In short, you'll want to enjoy your exercise but will need to plan ahead!
Setting good resolutions is pointless if you don't actually stick with them...
After the holidays, nothing is easier than setting a few resolutions to start the year off on the right foot. That said, the best resolutions won't help you accomplish much if you don't stick with them. It might be easy to get back to eating healthy after the holidays, but keeping your resolutions is also crucial.
Do you need to head to the gym to burn off all those extra calories you consumed?
After the holidays, you are likely beating yourself up about everything you ate. You're probably telling yourself you've put on weight and you have to get it off fast. But as is often the case, it's better to be slow and methodical about it. Getting back to your pre-holiday weight - which won't be as hard as you think - will just require a little patience and a regular commitment to exercise.
If you need a little push, our ambassador Benjamin is here to explain how to plan your workout cycles:
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Keeping good resolutions is often a matter of getting back to and sticking with your workouts on a regular basis. You just need to find the motivation that drives you - but that should be easy because there's nothing like sport to make you feel better!
eric mallet
"I've been a passionate bodybuilder for almost 28 years and have always been interested in sports nutrition. As a food supplement consultant, I help companies develop their SEO and sports nutrition communication strategies. I'm also involved in writing several books on bodybuilding, nutrition and weight training for mental health."