Staying fit during winter

December arrives with a plethora of christmas parties, festive nights out and good old catch ups. Personally I enjoy having lots of festive fun, but with a jam-packed schedule it can be difficult to stay on top of fitness.

During the winter your body produces more fat storing chemicals (ATLPL to be precise) and you crave more comfort food (serotonin levels drop which leave us more tired and hungry) basically serving us a double whammy. Exercise offsets both of these hormones which makes it even more essential to stay active during the cold and wet winter months. Beyond obvious physical health benefits, exercise boosts your mood, reduces stress levels and decreases your risk of depression. All of which are prone to suffer the most as the nights draw in and the mornings become increasingly darker.

This got me thinking about little ways to change things up a bit and stay fit during winter; since I definitely do not want to turn into the stuffed turkey…

Motivation.   

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  • Dark mornings and nights play havoc on energy levels so it’s natural to feel a dip in motivation at this time of year. The last thing you want to do is get up extra early to exercise but don’t fall into the trap of excuses
  • Read about my ways to boost your energy levels and my tips to eat healthily during the festive period
  • Action comes first and motivation follows. If you wait to feel motivated, it’ll never happen.  Build those good behaviours day by day and before you know it habit takes over

Be prepared.

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  • Schedule.. your week ahead by making exercise plans in your diary. It helps you stay accountable. Aim to get in some form of activity most days, whether that’s a gym class, walk on your lunch break or taking the stairs
  • Pack up and go.. Early morning gym session? Lay your gym kit out and have your bag packed. The last thing you want to do in the morning is spend time searching for something to wear
  • Fuel up.. Keep water next to your bed and drink first thing to wake you up. If you’re struggling, grab a coffee or quick snack for some energy. A banana, handful of nuts or raisins will give you that quick burst
  • Jump out of bed.. 20 minutes spent deliberating about getting up? Those could be spent going for a quick run, getting to the gym or working out at home. Having done a quick 30 minutes of exercise, be showered and dressed before 9am? Now that will certainly put you in a good mood for the day

Banish the excuses.

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  • Sign up to classes.. 
  • Grab a friend or gym buddy.. make plans with others and it’ll make you more accountable. You can catch up, make your workout fun and feel good after
  • Too dark and cold out? Work out at home. 30 minutes and your body weight is all you need
  • Busy day? Use time creatively and make sight adjustments to the day. Go for a walk on your lunch break, take the stairs, get off the bus at an earlier stop, walk/cycle to work
  • Make your social plans active.. go for walks, bike ride, a yoga class, ice skating, indoor trampolining, whatever takes your fancy

Winter proof your workout.

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  • Try a new activity, sport or class… avoid becoming stagnate by changing things up 
  • Embrace the cold.. by trying a winter activity. Get outdoors, countryside walks, ice skating, skiing, snowboarding, sledging…
  • Invest in new workout gear.. nothing says new motivation like a new piece of kit. Get the right gear and layer up. Once you start moving you’ll warm up
  • Workout at home.. if you can not face going outside. With a plethora of YouTube videos and workout apps you can do almost anything from the comfort of your living room
  • Motivation.. update your playlist and grab a friend to up your motivation

For more tips for health and wellness over winter check out my other posts:

Essential nutrients to boost energy levels

Tips to eat healthily during the festive period

‘Healthy food’ mistakes you need to stop

Let me know if you would like any specific workout or nutrition tips

Good luck!

L x

 

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Festive Feasting: healthy eating in December

Since I wanted to focus a new series of posts about the festive season, what better way to kick it off with some healthy eating tips!

The festive period is always the worst time to be healthy. With an endless supply of treats, Christmas parties and indulgent dinners, weight gain is almost inevitable. Then January arrives with a renewed sense of motivation for getting fit, losing that extra 5 or 10lbs and adopting an all round healthier lifestyle. Gym memberships peak and new fad diets flourish… which ultimately fail. Did you know that 80% of New Years resolutions fail before Valentine’s day, a mere 6 weeks later? Sorry to be the barer of bad news but the statistics do not lie in this case.

My question is this: instead of letting yourself totally go in December why not attempt to have a healthier season? It doesn’t have to be about restricting fun but rather indulging in moderation.

I always advocate living a healthy lifestyle that is sustainable and actually enjoyable. It’s never about cutting back or deprivation but more about being aware of how food impacts on your body, health and wellbeing. Christmas is all fun and games until your jeans are too tight!

With that being said, I often get asked how to eat healthily during this season, so I wanted to share some simple tips:

 

Tip 1: Stay hydrated

People often forget to drink water during this time, instead opting for more indulgent or alcoholic beverages. However, dehydration causes lots of issues such as playing havoc on the digestive system, lethargy and drying out your skin. On the alcohol note, be aware of

  • For optimal digestion aim for 2 litres a day
  • Drink a glass first thing in the morning 
  • Have a glass before or with each meal 

Tip 2: Alcohol calories

They easily add up. Simple as. Cocktails, creamy mixers and adding booze to your hot chocolate are easy ways to consume a lot of calories.

  • Opt for lighter spirits such as gin and vodka
  • Tonic water and sodas are lower calorie mixers
  • Drink water in between drinks

 

Tip 3: Never go to a buffet hungry

You’ll end up overeating. Buffet food is rarely healthy because it’s cheap and full of salt and sugar, making those little nibbles far too addictive.

  • Have a small snack beforehand to avoid turning up ravenous
  • Don’t skip other meals or ‘save yourself’ throughout the day as it will lead to overindulgence
  • Always eat breakfast (full of protein, healthy fats and slow release carbohydrates) to balance blood sugar levels and preventing a sugar crash. It’ll set the tone for the rest of the day

Tip 4: If you don’t love it, forget about it

Just because you’re surrounded by a plethora of food it does not mean you have to eat everything. Try to only indulge on the foods that are worth it and you really love or want to try. Before filling your plate at a buffet, look at the entire spread to decide what few things you want to indulge on. Fill the rest with healthier options such as protein and vegetables. The fibre will prevent overeating. You don’t want to be in the situation where you have eaten three desserts before spotting your absolute favourite! If it’s a three course meal, try to choose two healthier or lighter options out of three, or better yet share!

  • If you like the decadent dessert option then go for a lighter starter & main (and vice versa) 
  • Share a starter or dessert
  • Ask a waiter to adapt the option to make it healthier (restaurants can be very amenable to intolerances)

Tip 5: Don’t forget to eat the rainbow

Fruit and veggies that is! A plate of vegetables isn’t the most attractive food option at this time of year, but aim to eat around 5 portions a day. Why? If not you’ll end up with sluggish digestion and stomach problems. The fibre will also fill you up, potentially stopping you from overeating and preventing a sugar crash.

  • Fill half your plate with vegetables
  • Opt for fruit based desserts
  • Seasonal fruit and vegetables are delicious!

Tip 6: Out of sight out of mind

Simple. If it’s not in eyesight wont be as tempted.

  • Eat from a plate to be aware and accountable for what you’re eating

Tip 7: Be mindful and guilt free

Be mindful over the choices you make and remember the bigger picture. One indulgent day is not going to make a lot of difference in the grand scheme of things, but several could lead to unwanted weight gain. It’s easily done. Eat only when you are hungry and not out of boredom. Eat in a way to fuel your body and your soul.

  • Are you hungry or bored?
  • It’s ok to say no!
  • Do you really need that second helping? The first and last bite are always the best so enjoy in moderation
  • Going out? choose healthy options for the rest of the day but don’t restrict (e.g. Fill up on lean protein and lots of veggies for lunch)

 

Most of all, relax and enjoy the season! Focus on the bigger picture: taking time out and spending it with loved ones 🙂

 

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