Nom, nom, nom…extra eating: During the winter and especially over the festive
season we typically eat more than we would normally and exercising is a great way
to burn those extra calories and keep yourself in shape so when spring finally arrives
you’re in tip top shape! Here are some tips to help you beat the Christmas flab!
1. Keep a fitness journal
A workout log can help keep your exercise routine on track when you’re
struggling to stay motivated because it will show you how far you’ve come
since you started, and therefore how worthwhile it is to keep going.
2. Commit yourself.
Get moving! Just do it! There is no time like the start of a New Year. You’ve
got the indulgences of Christmas behind but it’s important you commit. Why
not write all the classes you can attend in your diary so they are viewed as
actual appointments and you’re less likely to cancel.
3. Set short-term goals
Having something specific to aim for, such as losing a certain amount
of weight or entering a race / marathon for example the Major Series
in the Spring will help you stick to your training
plan. But make sure your goals are achievable. Setting and failing to reach
outlandish targets will put you off.
4. Find the fun in it
Exercise should not feel like torture. After all, you have made a conscious
decision to do it. You can take great pleasure from overcoming challenges
and progressing with your fitness alongside other people.
Does that mean that it will be easy? No. In order to change your body, you
need to experience ‘overload’. This means that you need to keep challenging
your body in order to increase your fitness levels. You will however improve
your fitness levels if you rest and recover properly after each workout.
5. Reward yourself
Once you’ve hit one of your targets reward yourself. By training and
committing to your training you’ve earned the right to spoil yourself. Whether
it’s a new item of clothing or fitness-related gadgets or clothing – enjoy your
6. Use visualisation
If you don’t believe that you can do that final burpee or make it through
those final reps, you certainly won’t be able to but by picturing yourself doing
it before you try it, you’ll create a mental template that can translate into
7. Eating right
Food is 90% of the health and fitness battle. You can make great changes
just through making small adjustments to your eating habits alone. While
changing any habits may seem like a daunting task, there is a wealth of
resources available to guide you. By eating a regular mix of proteins, fats and
carbohydrates you will reap the benefits of your physical training routine. You
will have both the energy to perform and the nutritional foundations needed
for recovery. This exercise and nutrition relationship will help you to achieve
8. Be realistic
Rome wasn’t built in a day. Unfortunately, while over-used, there is some truth
in that saying.
A healthy approach is to aim to improve on yesterday. By repeating this
process you will start to feel like you have made great improvements over a
course of weeks, months and years. It is also important to consider where you
want to be.
9. There is gain without pain!
While exercise should be challenging in order to encourage the body to adapt
and therefore improve, it should not lead to any injuries.
Many people, particularly those new to exercise can become over enthusiastic
because of the physical changes that they experience. Our bodies can only
truly complete exercises at 100% intensity for a number of seconds. Exercises
completed over the course of an hour-long session are performed below
maximum intensity. You should therefore focus more on your technique and
try to work as hard as possible but not push yourself to the point of nausea.
10. Abandon an all-or-nothing attitude
Don’t think of exercise with an all-or-nothing approach. If you unexpectedly
miss a session, don’t beat yourself up. Just get back on track tomorrow.
Remember; exercise and fitness is a way of life, it’s not a destination.