Stumbling around the pubs at three in the morning of enjoying a quiet one? Whatever your choice, this is the time of year where serious set-backs are recorded providing a fresh degree of motivation when you seek a personal trainer here in Dublin to help you get right back on track.
Silly season has officially kicked off and I can guarantee the front-runners for the premiership drinking and festive cheer title are gathering full steam. As a personal trainer here in Dublin, I see body damage that is beyond belief.
Far from me to live like a monk and not enjoy the holiday season.
But let’s face it, most of us will do some serious damage to ourselves paid for in the waistline, the pocket and the head as we nurse the mother of all hangovers.
One piece of cake that can be savoured becomes the whole thing. A couple of glasses of wine turn into the whole bottle – every night.
Don’t get me wrong. I love good food, a bit of cake and a tipple. But instead of using it as an excuse to devour every morsel including licking the plate, I taste and savour the experience. Very quickly it is back to where I want to be – lean, strong and healthy.
If you are smart then it can become easy to avoid seeing the scales fly up over the Christmas period.
Like all programmes the only magic bullet that works in all scenarios is having ‘strategies’. Without them well-laid plans fall by the way side and motivation plummets.
Here a few tried and tested strategies to help you through the silly season.
1. Begin your exercise programme in earnest now. If you are training already – do more for a total of 14 days before cutting back for 5 days over Christmas. This period of extending yourself above and beyond what your body is capable of handling will allow you to then take a well-timed breather over the break. You may even find yourself lighter and fitter after your rest! Train hard and lift intensely
2. Make sure you consume an alkaline rich diet over this festive period. Plenty of fish, veggies and low-sugar fruits such as Grapefruit, Lemon, Limes, Tomatoes and Avocado. This will effectively balance the acidity of rich foods, alcohol, stimulants, late nights and ensuing stress.
3. Before you head out to a party eat a snack of a boiled egg and some almonds. This will stop any sugar crashes and the ‘must eat now’ and ‘would eat my friend’ feeling that you can guarantee will happen if you let your blood sugars drop.
4. Make sure you eat a protein rich breakfast with a liberal serving of veggies and nuts. This will ensure that your sugar levels remain on an even keel throughout the day Studies have shown that you will consume far less food too. If you don’t have enough time in the mornings then a) get up earlier or b) have left-overs from the night before
5. Take fish oil. If you are not doing this then why not?
6. Cat-napping is a great idea. Ideally an hour but no more. This will not affect your body’s natural sleep cycle. Take time out for yourself each day at the every least. Sleep will allow your hormones to recharge their batteries and give you the energy you need!
7. Take a Magnesium supplement before you go to bed.
8. Try this energising protocol for your water. Slip a scoop of barley grass, wheat grass or another greens product into a litre of water with a ¼ teaspoon of Himalayan Salts. This will alkalise you, keep you hydrated, build your blood and provide a great environment to thrive in the party season. 3 litres a day should be a minimum – thanks go to Nutritional Consultant, Phil Richards for this one.
9. Alcohol and a lean physique don’t mix. If you are going to drink know how much is enough. Equally plan to cheat rather than let yourself become carried away like a runaway train.
10. It will be impossible to be 100 per cent compliant with anything over Xmas. However, 90% will allow you a few cheat meals and nights out over the course of a week. Deprivation is never a nice word! So if your 10 per cent cheat involves a drink or two then go for it! Shoot for red wine over beer too whilst alternating an alcoholic drink with a water.
Most of us take time to reflect this year too. So take the time now to write your goals and cement them on paper.
With this exercise comes a definite step in the right direction. You are more likely to achieve them when they are there in black and white.
Avoid scrabbling for last minute excuses come January 1st.
John Lark is a personal trainer in Dublin. Visit his web site to pick up your complimentary report on fat loss, health and nutrition
