Shaping Up: How to reset after the festive season
I hope you have had a fantastic break, enjoying some family time, good food, and a few treats along the way.
If your usual routines have gone out the window, don’t worry. That’s completely normal. Christmas and New Year are a time to enjoy yourself.
A few days of indulgence won’t undo all the hard work you’ve put in over the last months.
Right now, the most important things are simple. Drink plenty of water. Get outside for a short walk if you can. Try to get a reasonable amount of sleep. That’s it. No detoxes, no panic, and no need to think about “starting again on Monday.”
Once the holidays start to settle down, you can gently guide yourself back into a routine.
Start small. You do not need to jump straight into long workouts or strict meal plans. Even 20 minutes of movement a day can lift your mood and help your energy feel steadier.
A short walk around the block, a few stretches at home, or a quick gym session is enough to get your body moving again.
Food can feel like the biggest challenge after festive indulgence.
The key is balance, not restriction. Focus on protein, colourful vegetables, and whole grains.
A breakfast with eggs or Greek yoghurt, a lunch with lean protein and salad, and simple dinners will get you back on track without feeling like you’re dieting.
Planning ahead also helps. Think about meals you can make quickly so you are not reaching for convenience foods or snacks when you’re busy.
Hydration is another simple but powerful habit. After a few days of treats, water can help with digestion, energy levels, and general wellbeing. Keep a water bottle nearby throughout the day.
Sleep and rest are just as important as movement and nutrition. Holiday routines often mean late nights, and it can feel tempting to stay up even longer.
Try to reset your sleep pattern by going to bed at a reasonable time and allowing yourself a few nights of proper rest. Your body will thank you, and your motivation will return.
Finally, remember that progress is built over time. One week of indulgence will not undo months of consistent effort. Focus on small, achievable habits and build momentum gradually. You will feel better, stronger, and more in control than you might think.
If you need a little extra help in the new year, East Coast Fitness has a range of options to suit everyone. From private gym access and group classes to small group personal training and one-to-one PT sessions, we can help you get back on track and reach your goals.
WORKOUT
Ten-minute supersets workout: Get back on track Sometimes all you need to feel motivated after Christmas is a quick workout to get moving.
This 10-minute supersets routine uses just your body weight and will help you wake up, get your energy flowing, and kickstart your return to regular movement.
Always start with a light warm-up and finish with a short stretch.
Workout Structure
Work 60 seconds, Rest 30 seconds
Perform two rounds.
Complete as many reps as you can in the work period.
Superset 1 – Legs:
1. Squats – 30 seconds
2. Forward lunges – 30 seconds
Superset 2 – Upper Body: 3. Push-ups (knees or full) – 30 seconds 4. Plank shoulder taps – 30 seconds
Superset 3 – Core: 5. Sit-ups – 30 seconds 6. Bicycle crunches – 30 seconds
Superset 4 – Full Body/Cardio: 7. Mountain climbers – 30 seconds 8. Star jumps (or low impact step out if needed) – 30 seconds
Remember: A light warm-up before and a short stretch afterwards will help prevent injury and maximise benefits.
RECIPE
Festive leftover frittata
Serves 2-3
Ingredients:
4 large eggs
100ml milk
1 cup leftover roasted vegetables (carrots, parsnips, sprouts)
100g leftover turkey or chicken, chopped
50g leftover stuffing, crumbled
Salt and pepper to taste
1 tsp olive oil
Method:
Preheat your oven to 180°C (160°C fan).
In a bowl, beat the eggs with the milk, salt, and pepper.
Heat the olive oil in an ovenproof frying pan and lightly warm your leftover veggies and meat for 2-3 minutes.
Add the crumbled stuffing to the pan.
Pour the egg mixture over the ingredients in the pan.
Cook on the hob over medium heat for 3-4 minutes until the edges start to set.
Transfer the pan to the oven and bake for 10-12 minutes until the frittata is fully set and lightly golden.
Slice and serve warm.
Tip: This works perfectly for breakfast, lunch, or a quick dinner. It’s a simple, tasty way to use leftovers and pack in protein and vegetables.