It is now your goal to help to stay on track whilst also enjoying our traditional Aussie Christmas that we all love.
With Christmas just around the corner – I thought I would the “12 days to health and fitness guide” to keep you active over our holiday season!
As you all have worked so hard over the past twelve months of the year to set up new and healthy lifestyle changes – it is now your goal to help to stay on track whilst also enjoying our traditional Aussie Christmas that we all love.
Day 1 –Active presents - Buy active Christmas presents that everyone can play with and keep the entire family active –Think of presents like scooters, bikes, skates or fitness games like Wii fit.
Day 2 – Short burst of exercise – With all the social activity over the next few weeks, it may be difficult to find the time to fit in those big workout sessions at the gym. Think about breaking exercise in to smaller 10 minute workouts – try 10 minutes when you get up, 10 minutes at lunch and 10 minutes when you get home in the evening.
Day 3 – Enter a sporting event to keep you focused over Christmas –that way you will be mindful to continue to train and stay healthy over the holidays.
Day 4 – Standard measures – Alcohol is one of the easiest ways to over-indulge at Christmas, so to avoid step backs in your health commitments use standard measures and plan the times that you will drink.
Day 5 – High intensity – Once again swap your longer sessions of training for high intensity sessions – Try circuit or interval training, add in skipping and body weight exercises and even put on the Christmas music to make the workout festive and fun!
Day 6 – Hit the Streets – Head to the shops to do your pre and post-Christmas shopping, walking around the shops, carrying bags and pushing heavy trolleys will get your heart rate up and keep you moving.
Day 7 – Relax – Remember to pencil in some down time over the next few weeks – we all live busy and stressful lives throughout the year, make sure to unwind and relax as it is important for our mental health
Day 8 - Putting up and pulling down your tree – One of our favourite Christmas traditions is to put up and pull down the Christmas decorations and tree each year – it takes time, energy, and a whole lot of activity – just like a workout!
Day 9 – Exercise after food – Try a long walk after breakfast or dinner – this can help to walk off those larger meals and settle the tummy but it also a nice way to take time out from the business of Christmas.
Day 10 – Plan your Christmas splurges – try to maintain your healthy patterns and plan the times you are going to indulge, make sure the very next day you get up with focus and step back into the healthy patterns you have worked all year to create.
Day 11 – Plan a festive picnic – Over the last few weeks I have suggested to revolve social activities around the outdoors like parks, beaches and to also incorporate healthy eating in the shape of picnics with fresh fruit, meats and salads
Day 12 – Do you really want it – We all want our treats over Christmas, but often overeating just makes us feel uncomfortable and will also mean you have to work all that bit harder after Christmas. When you find yourself reaching across the table for an extra handful of peanuts or another fruit mince pie, ask yourself if you really do want this.
I hope you find some of these ideas helpful over Christmas and the New Year, but most of all I wish you all a wonderful Holiday season fill with good health, lots of activity and building memories that will last life time.
Living and loving life to the fullest with the people who matter the most is a precious gift so let’s make this Christmas a magical one.
This year let’s not completely fall off the wagon
Here we are in December and our summer has finally arrived, this is the time of year we all look forward too, catch-ups, Christmas, New Year celebrations, and holidays to just relax and indulge a little more in life. Most of us have our weekends already mapped out for December and into the start of January.
This year let’s not completely fall off the wagon, for many of you, you have worked far too hard all year to make positive changes with your health and fitness and are finally feeling the benefits!–You can still enjoy your summer season and get togethers -but can also maintain and incorporate healthy food choices, exercise and lots of activity into your month to help keep you motivated and ready for a whole new round of New Year Resolutions in January.
Here are a few tips to keep you on track throughout our social month of December!
Let go of guilt – Making yourself stressed over food and exercise during the next few months is not healthy, try not to feel guilty when you have a moment of indulgence, get straight back on track and focus on maintaining a positive attitude to food and exercise – that way you are more likely to stick with staying healthy and fit over the next few months, and not feel overwhelmed and think it is all too much and throw in the towel.
Stay hydrated – Always drink plenty of water during the day to assist your body to stay hydrated, the health benefits of drinking water are endless, but it assist with the digestion of food.
Slow down – If you are at a social event, make sure you try little bits of all types of food and avoid loading up your plate. Chew your food slowly and enjoy the taste and flavour of all foods.
Remember, it takes 20 minutes for the stomach to tell your brain that it is full, so enjoy your meal and listen to it when you are no longer hungry.
Also another good tip is to not linger at the food table chatting, as this can help to stop you from nibbling on unnecessary food like dips and chips.
Be prepared - If you are going to a gathering where you take a plate make sure it is a healthy plate that you can eat and stay on track with.
Get active – Through December stay active with games of sport in the backyard and park, bush and beach walks runs, swimming etc. and do this with friends and family as it will keep everyone fit and happy. You can even plan and organise your Christmas and social catch ups around these activities with a healthy picnic or a BBQ.
Keep your regular routine of exercise up at the studio or at home, as maintaining consistency is the key to enjoy the benefits of exercise and a healthy lifestyle. Even when you are away on holidays there is no excuse as hotels often gyms and pools and you can always go for a walk wherever you are.
Try to keep up your incidental exercise as well, take stair instead of the elevators when doing the shopping, park your car a little further away from your destination, all those simple choices we make in our everyday life can really add up.
Here is a little body weight workout to help keep you in shape you can do at the studio, at home, a park, or even on holidays. All you need is a skipping rope, mat and you, no fancy equipment a no excuses.
3 -5 rounds – depending on how much time you have and your conditioning
10 body weight squats
If you need changes with the workout – go for a walk or run around the block instead of skipping and you can always change your body weight exercises to lunges, burpees, mountain climbers, planks. Variety is always the spice of life and it will help you stay motivated!
You should always be aware that your head creates your world - Ken Keves JR
"Any time you find yourself engaging in negative self-talk, reform your thoughts with a positive affirmation, reframe your thoughts with logic or simply ignore them altogether.While you might not be able to stop the little voice in your head, you can choose which converstations you will participate in and which ones you need to ignore. Taken from Love your Life by domonique Bertolucci
Each day I always look to read something positive to set my day up for a positive outlook. A quote, a passage or affirmation of somekind - usually I just open one of my little affirmation books up randomly to see what will come up and often it resonates with me and be relevant to my life in some way.
Today; I opened up this passage from one of my favourite books and boy did it speak to me and I thought I should share with you as I think we are all guilty of negative self-talk.
I know most people see me as an extremely positive person, which I like to think I am most of the time but there are moments especially in the last five years with Paul and Jimmy dying that I have found myself guilty of negative self-talk and self-doubt.
It is in theses moments that I have to give myself a good talking to, turn to positve the affirmations that have given me strength time and time again.
But most of all I have to remind myself that no matter what happens in life - I am the only one who is responsilbe for maintaining my attitude, my outlook to life and how I am going to continue to move forward to enjoy and celebrate the life that I value so much.
It is easy to fall into the trap of listening to your negative talk but the real challenge is to teach yourself new behaviour patterns to stop, and re-set your self-talk to one of self belief and a more positive approach.
It does take time but it is worth it and it can make a difference to how you see life and all that you can achieve.
Start today with finding that one affirmation that inspires you and keep you positive. Mine is "Strong Body, Strong Mind and Strong Spirit"
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.