...While still having fun!!

ChristmasChristmas is fast approaching. Many of us will be easing off from work and possibly the exercise routine too. We know this is a time when our clients need us most - even if it's just to give a gentle reminder of the bigger picture.

We've compiled the following 10 tips which we regularly use with clients to help them stay on track during the festive period...

new years resolutions list 480x2801. Write down your new year’s resolution in advance

Having short, medium and long-term goals is essential to any fitness journey and we actively encourage re-setting these regularly – especially after Christmas. But why wait until the New Year to kick-start your motivation?

We know Christmas may not be the time to achieve your absolute best, but you should at least try to remember the bigger picture and what will be waiting for you after all that Christmas pudding! Write down your number 1 fitness goal and keep this at the back of your mind whilst you have fun this Christmas.

2. Drink plenty of water

Water plays a vital role in many of the body’s processes and is found in every cell, tissue and organ. Just a 2% drop in hydration is said to lead to a 30% drop in performance, thus hampering fat loss in the process.

Your body typically tends to be dehydrated after a long nights sleep, so we recommend drinking a large glass of water upon waking and 2-3 litres of water daily – especially when alcohol and naughty foods are involved! Try to balance this out with a large glass of water with a lemon or lime for flavour.

If you don’t have a water bottle for work, this is your chance to buy one before the New Year! Seek either a metal bottle or one which is BPA free.

3. Exercise smart and exercise efficiently!

We know Christmas is a time when the routine is tested to the max. Hopefully you’re able to enjoy some time off from work and put some extra time into your health.

For many however, Christmas will be a time for family, friends and time away from the gym. This makes working efficiently even more important than usual. We don’t want you spending hours in the gym, running on the treadmill or Cross-Trainer... Unless that’s what you’re into!

Short, sharp bursts of high-energy exercise are often much more productive and create greater change than long steady (boring!) cardio routines.  Get in, work hard on your routine, then get back to doing the things you love!

1597 1550694. Sleep, relax and unwind!

This is probably the easiest thing for us to recommend yet it will probably help the most. Many of us lead hectic lives. Stress and busy work/social lives take their toll, so it’s important to use this period to catch up with sleep and do the things we love!

Give your stress hormones the Christmas period to relax. Sleep in as much as possible. Have a hot bath and an early night regularly. Go out for long walks... Or don’t! Do whatever makes you happy, safe in the knowledge that lowering your stress levels will ultimately help you lose weight also!

Salmonwithpoachedegg 15. Introduce a breakfast high in protein, healthy fats and fibre.

We discuss the importance of a high protein diet regularly within our Nutrition Guides, but one area which we often find difficult to get right with clients is breakfast. Too many of us are in such a rush that breakfast becomes a bowl of cereal, slice of toast, or nothing at all.

Use the Christmas period to switch your breakfast to one that contains a high level of protein and healthy fats. This will help you

  • Feel fuller through the morning and give you a more gradual release of energy
  • Stabilise blood sugar levels and prevent binge eating or unnecessary snacking
  • Increase your metabolic rate and help you burn more calories throughout the day

Try experimenting with different recipes or cooking techniques. The aim should be to establish a range of healthy breakfasts into your routine come 2016!

6. Log 3 days eating habits into myfitnesspal and aim to maintain a calorie deficit.

This works well two fold; first, logging your food and keeping a journal is proven to prevent over-eating and improve weight control.

Second, we need to be aware of your calorie intake in order to understand whether you are still on the path to achieving your goals. If your goal is fat loss, but you’re eating 500 calories more than your daily caloric needs, then you are never going to lose fat.

All MyPTstudio clients should be aware of their goal based calorie requirements, as this is established within our Health Assessment. If you’d like to find out your caloric needs, book in for a FREE Health Assessment via http://myptstudio.co.uk/health-assessment-registration

Fitness gifts7. Ask Santa for a gift which is going to motivate you to achieve even better results in 2016!

This could be the kick-start you need once all the Christmas cheer is over with and motivation is tested.

A new pair of trainers, a sports watch or some new workout clothes often gives you that external motivation you need to get back on the saddle and back to working hard on your routine.

8. Cook at least one new meal per week which could fit into your everyday routine in 2016.

We all get bored eating, drinking and doing the same things day-in, day-out.

Taking time out from your everyday routine is a great time to learn something new and mix up your nutrition habits ready for the New Year. Try cooking with new ingredients. A new recipe or a spin on an old favourite.

Give some special thought to foods which you can incorporate into your day to day routine in 2016 – and make sure it’s high in protein, contains healthy fats and is packed full of plenty of nutrients!

If you take leftovers to work in Tupperware containers, try cooking a larger batch and see how it tastes the next day. This could be a new weekly favourite!

Housework9. Catch up with some housework.

OK, it’s not fun. Unless you’re Mary Poppins! But getting those much needed chores done and out the way early will help de-clutter your home - and your mind – and have you ready to start 2016 on the front foot.

Not only that, but a 25 minute hoovering session will burn around 100 calories! So feel free to get in touch if you’d like to clean the studio too?! J There’s a reason our cleaner Isaac is fitter than most of us PT’s!

10. Check in with your Personal Trainer on your last session at MyPTstudio.

This is a great way of making sure your goals don’t go down the chimney this Christmas. If you feel it would help, ask one of our PT’s to establish your bodyfat percentage and muscle mass before you leave for the Christmas break – your goal is to return to us in 2016 as close to that result as possible!

Most of us PT’s are working right up until Christmas eve and again between Christmas and New Year. Our Group PT Programme, Cycle sessions and Gym is open for those on Memberships too! Check out our full Group PT timetable here: http://myptstudio.co.uk/timetables.