Shaping Up: Christmas countdown – five habits to improve your fitness before the festive season
With Christmas only a few weeks away, you might be starting to think about getting yourself a little fitter and healthier before the festive celebrations begin.
Perhaps you have a Christmas party coming up, a family get together or simply want to feel more confident and have a bit more energy over the festive period.
The good news is that you still have plenty of time to make some positive changes.
You do not need to follow a strict diet or spend hours in the gym. Instead, I would encourage you to focus on five simple habits that can make a real difference.
1. Move a little more every day
Start by looking at how much you move throughout the day. Try to include a daily walk, take the stairs instead of the lift or get up and move around if you have been sitting for a while. Even an extra 15 to 20 minutes of walking can help improve your fitness.
2. Include strength training
If you want to feel stronger and make everyday activities easier, strength training should be part of your routine. Aim for two sessions each week. You can use dumbbells, resistance bands or simply your own body weight. Exercises such as squats, rows and press ups are a great place to start.
3. Make better food choices
There is no need to starve yourself or cut out all your favourite foods. Focus on eating balanced meals, including plenty of vegetables and a good source of protein. Try to reduce unnecessary snacking and plan your meals rather than leaving yourself hungry and reaching for whatever is available.
4. Drink more water
It is easy to forget about drinking water when the weather gets colder. But staying hydrated is still important. Keep a bottle nearby and aim for around two litres throughout the day, adjusting this to suit your needs and activity levels.
5. Get into a routine
This is probably the most important one. Rather than doing lots of exercise for a few days and then stopping, find something you can stick to. Put your workouts in the diary and make them part of your week. Consistency will always beat trying to do too much in a short space of time.
One thing I would also say is not to get too caught up in what the scales say. Feeling stronger, having more energy, sleeping better and finding everyday activities easier are all signs that you are making progress.
At East Coast Fitness, I always encourage people to focus on building habits that last rather than chasing quick results.
You might only have a few weeks until Christmas, but that is still plenty of time to make a positive difference.
And remember, getting fitter is not just about looking better for a Christmas party. It is about feeling better, having more energy and enjoying the festive season.
RECIPE
Homemade Beef and Vegetable Chilli
A warming, tasty meal packed with flavour and plenty of goodness.
Ingredients
Serves 4
500g lean beef mince
1 onion, chopped
1 red pepper, chopped
2 garlic cloves, crushed
1 tin chopped tomatoes, 400g
1 tin kidney beans, drained
2 tbsp tomato purée
1 tsp smoked paprika
1 tsp ground cumin
½ tsp chilli powder
1 tbsp olive oil
Method
Heat the oil in a large pan and cook the onion and pepper for 5 minutes.
Add the garlic and beef mince. Cook until the mince is browned.
Stir in the paprika, cumin, chilli powder and tomato purée.
Add the chopped tomatoes and kidney beans.
Bring to a simmer and cook for 25 to 30 minutes, stirring occasionally.
Serve with rice or a jacket potato.
WORKOUT
Ten-minute workout: The Christmas Countdown Circuit
You have still got time to improve your fitness before Christmas. This quick full body workout is a great way to build strength, get your heart rate up and keep those good habits going.
Complete 12 reps of each exercise, working through the circuit for 10 minutes at a steady pace.
Dumbbell Romanian deadlifts
Alternating step ups
Seated dumbbell shoulder press
Standing side leg raises
Press ups
I always advise a light warm up before starting any workout. Spend a few minutes marching gently on the spot and moving your arms and shoulders. Afterwards, take time to stretch your legs, chest and shoulders.
Remember, you do not need to make huge changes overnight. Start with these five habits, stay consistent and see how much better you can feel by Christmas.