Christmas is around the corner, so here are some quick & very simple tips when looking at damage limitation over this festive period!
-My main tip is to enjoy yourself! Spend time with your friends and loved ones and do not beat yourself up psychologically (or physically for that matter!) if you do have a treat or are perhaps a bit more lenient with your food choices & meal plans. It is once a year, don’t be too strict on yourself; likewise I wouldn’t advise anyone pigs out just for ‘fun’ either!
-Don’t let Christmas dinner be the only day over the holiday period when you consume protein (turkey/chicken beef etc) and fresh veg.This should be a staple of your diet anyway, keep your protein content high over the festive period, it may naturally drop on Christmas day, but having one day of unplanned meals/macro’s is important and makes you human! Every other day, aim to keep protein levels up. Protein is a Greek word, and stands for Of Primary Importance.
-Stay hydrated, start every day with at least 500ml of cold water. Fill a bottle and leave it in the fridge over night, try squeezing fresh lemon into the water and drinking first thing on an empty stomach. Aim for a target of at least 1 litre per 25 kg of total bodyweight.
-Focus on keeping Vitamin C levels optimal. Also try utilising berries for antioxidant properties. In case you are wondering, Terry’s chocolate orange does not count as a source of vitamin c…….
-Try drinking peppermint tea in between larger meals, some studies have linked the benefits of doing so with calmed/improved digestion and reduced bloating.
-Eat fish! Christmas time can be a great time to try/experiment with salmon in various dishes.
-Use walks as part of your routine over the holiday period, just a simple brisk 20 minute walk with friends/family will help in terms of energy whilst clearing your mind.
-Get creative with left over Turkey. Try making fresh soups or curry.
-In terms of training, I wouldn’t advise aiming to beat any PB’S, or looking at huge marks in increased performance, I would advise (and currently am doing so with my own training) looking at this as a maintainance phase. Keep your training as consistent as possible but if you have trained hard all year round, allow yourself an extra rest day.
This can also be a great time to focus on your training with regards to your goals/aspirations/next phase of your own personal development, whilst also reflecting on your training over the last year. You should know now what your training focus is for January 2015.
Thank you for taking the time to read my article, if you found it useful please share with others. If you require any further advice or assistance, please do not hesitate to give me a shout.
Until the next time,