1. FOOD
Food is a massive part of any Christmas get together and there is always plenty available. Sauces and breads can be a bit of an issue but generally we just eat too much.
TIPS:
Start with healthy fats (avocado or a teaspoon of coconut oil)
Organise the food away from the dining table.
Fill your plate with fibre-rich salads to increase satiety
2. SWEETS
There are so many wonderful desserts, nanna's christmas cake, ice cream & custard, mince pies, gingerbread. We can get a little carried away (and I may be one of the worst!).
TIPS:
If you just can't resist, pick the one dessert you really want to have and have one serve.
OR have very small serves of each
Be mindful to enjoy the food, take the time to smell and taste it, you'll get greater satisfaction and it will stop you going back for seconds (and thirds...).
For a healthier dessert cut strawberries/watermelon, grapes/kiwi and coconut and serve with cream, they're even Christmas colours :)
3. ALCOHOL
Not drinking is always best but alcohol can bring people together (or make them tolerable). It's certainly not the healthiest option and there are plenty of opportunities to drink – Xmas eve, Xmas lunch and dinner with 2 or more different groups of family and friends, NYE so be smart about it.
TIPS:
Pick one event to drink at, enjoy yourself and let your hair down, responsibly of course.
Stick to wines or spirits if possible. Use soda or tonic water as a mixer
Avoid the sweeter and carb heavy drinks like pre mixes, cider, beer and soft drink
Eat first, drink later, don't mix the two.
4. MOVING
We all know by now how bad sitting is for you and not moving in general is a recipe for stiff joints and weak muscles which no one wants. The weather is looking like it's going to be stinking hot so it's a good excuse for a water balloon fight or pool games as well, if you can access one.
TIPS:
Plan some games or if other people are playing, join in! Nobody cares how good you are (unless you drop a catch off of their bowling!), just get moving and have fun with it.
Plan the days you're going to train before the break and stick to those days. 10-30 minutes on a quick bodyweight or mobility session first thing in the morning will help to maintain some fitness while you take a break.
5. GET OUTSIDE
We should know by now the value of getting outside, Vitamin D, fresh air, circadian rythym regulation and it's also good for the eyes and the brain. Again the weather is going to be HOT so you do need to be careful about being in the sun too long. Look for shaded areas and keep cool.
TIPS:
Play games outside, especially in the morning and evening when the sun is less potent.
Take your meals outside under shade.
Go for an early morning walk or hike, with or without your family!
6. CONNECTION
These last 3 tips are all about mental wellbeing which is just as important, especially at this time of the year when things are hectic. Connect with each other not just mentally but emotionally as well. Do things together, whether it's playing games or getting everyone involved in preparing or cooking the food. Help in the kitchen is always appreciated!
TIPS:
Stop yourself from criticising or offering advice and just listen.
Pay attention to the feeling behind the words and you will connect on a much deeper level.
Ask for or offer to help with preparing food.
Plan to do things together that you all enjoy (e.g. sports, board games, crafts, baking, etc.) rather than just sitting around.
7. RELAX
You've no doubt worked hard this year. Maybe you put enough time into your health and fitness, maybe you didn't, but now is no time to worry about it. Just by following the tips in this email you're getting back on track. If you happen to have an extra serving of dessert or too many drinks it's not a big deal but make sure that you are consciously deciding to indulge and not mindlessly consuming, then just get on with the day.
TIPS:
Whenever you think 'I could but I shouldn't', ask yourself 'do I really want this?' If the answer is yes, be an adult, stick with your decision and accept the consequences. Not wanting to deal with consequences is why we beat ourselves up.
8. ENJOY YOURSELF
We spend all year stressing about whether we're doing enough work or the right work or too much work, whether that's in our careers, our relationships, our health. Play games, connect with others, enjoy the food. Laugh. A lot. Dance if you want to. You can cry as well if that makes you feel better. There's nothing on tomorrow to stop you from enjoying today. Make the most of it.
TIPS:
Do every tip on this list without judging or criticising yourself.
Plan something fun or play your favourite music and dance around. Do it at the start of the day to get you in the spirit. Plus it gets you moving ;).
From the team at Inspire Strength and Wellness we want to wish you a very Merry Christmas and Happy New Year. We'll be doing our best to stick to our own advice and follow the tips above but we also know that when the New Year rolls around we will be back into group training and getting many of the benefits above such as;
Moving – obviously our training involves lots of movement! Sometimes we play games too
Get outdoors – during the warmer months, both our boxing and bootcamp sessions take place outdoors.
Connection – we get everyone to work together, we help each other and we have social events!
Relax – leave the stresses of work, you can just turn up and follow the session plan knowing you're improving your health and mood.
Enjoy yourself – we make sure you get a good workout but it's always fun too. We play games, make jokes and don't take anything too seriously
SPECIAL OFFER
We know one of the other big things about Christmas is how much money it costs! So because we want you to be able to get started as soon as the New Year comes you can train now and pay NOTHING until Feb!
8 weeks of training week beginning 2nd Jan
2 sessions per week for just $20
Pay nothing until Feb 1st
Boxing every Wed 6pm at Grange
Bootcamp every Sat 7.30am at Semaphore
Lots of fun, fitness and friendly faces!
Commit now and feel even better about Christmas knowing you're about to get whipped into shape as soon as the year starts! Reply to this email or SMS '2017 group training' and your name to 0433 492 444.
Again have a really awesome Christmas and we look forward to seeing you in the New Year!
Love
Ryan,
Inspire Strength and Wellness
