With all the busy-ness of the Christmas holidays upon us, it’s easy to let our exercise routines slip at little. Ok, maybe by a lot. Physical activity boosts energy levels and floods you with more feel-good endorphins than even a load of presents under the tree can do.
If you’re in a rut and need to burn off the holiday treats, GoodLife Fitness award-winning fitness manager and level 5 personal trainer Nsuani Baffoe can help you stay healthy over the holidays with his 12 Days of Fitness. One simple focus or workout each day can help you maintain your weight, keep up your energy, feel good and still enjoy all the festive fun.
Day 1 – Set the stage for seasonal success
Walking eases stress and can help you sleep better (Credit/LukasBudimaier, Unsplash)
- Scheduling. If you don’t plan for the holidays, fitness can take a back seat to other activities. Try to schedule a minimum of six workouts during your 12 days of fitness. If you get eight, you’re a star. Invite your family and friends for a walk or jog, or go skating. Plan ahead for the days you’ll be feasting or sipping cocktails at a work party. Hydration also plays a key role in how you’ll feel the next day—especially with the alcohol and extra salt in holiday meals.
- Meal planning and shopping. Plan for your healthy meals and snacks around the big events. Stock up on veggies and fruits, lean protein options like tofu, chicken breasts, fish, lean beef and legumes. Prepare some of your favourite slow cooker meals so you’ll have something nutritious for lunches and after work.
- Pack a bag. Pack a bag with your gym gear and keep it in your car. Things take longer during the lead up to Christmas. If your bag is in the car, you’ll have a better chance of making it to the gym or your favourite fitness class.
Day 2 – Start with strength
Strength-training exercises increase metabolism and build lean muscle (Credit/ScottWebb, Unsplash)
Cardio is great for maintaining your fitness levels. If you’re trying to counter the effects of lots of eating and drinking, however, strength training is the most efficient option. Strength training typically involves the biggest muscle groups in our body—glutes, hamstrings, quads, back, chest and core. Stimulating these areas will raise your metabolism by improving your basal metabolic rate, which is the amount of energy you burn in the day while at rest. Choose opposing compound muscle groups to start, such as deadlift paired with chest press or squats paired with chin-ups or pull-ups.
Day 3 – Stretching, stretching, and more stretching
Stretching can improve flexibility and joint mobility (Credit/ChrisCampbell, Unsplash)
Stretch when you get up in the morning and before you go to bed. Simply stretching can help focus your mind and prepare your body for the day ahead. It’s also a great way to encourage good circulation and trigger your body to release ‘feel good’ hormones that will help balance how you feel all day.
Day 4 – Let your heart be your guide
Exercising at the right intensity will give you results (Credit/Crew, Unsplash)
Rather than setting a time limit on your cardio workout, challenge yourself by setting a target heart rate and continuing your run until you achieve it. Take the number 220 and subtract your age. This will give you a baseline number for your heart rate when training. Multiply that by an intensity percentage—55 per cent for beginners all the way up to 75 per cent for the advanced exerciser. That will give you your target heart rate.
Day 5 – Prioritise and moderate your food choices
Fibre helps us to feel full and aids in slowing digestion (Credit/pixel)
Here are two good ways to maintain nutritional balance at a time when balance can be tough.
- Fill up on veggies at festive meals. Eat the healthy stuff first and you’ll be less likely to overeat when it comes to the good stuff.
- Choose your carbs wisely. If you love your grandmother’s freshly baked bread but you’re not a huge fan of cereal, skip your morning cereal in favour of a piece of buttered bread straight from the oven during the big holiday dinner.
Day 6 – Go big, THEN go home
Now is the time to train heavy to counter the effect of holiday indulgence. Strength training should focus on the big muscles (quads, back, chest glutes) and high intensity. Train your legs and chest, do some squats and heavier weight training. Good exercises to get you started include goblet squats, deadlifts, flat pressing and assisted pull-ups.
Day 7 – Enjoy your cardio
Easy on the joints, and meditative, too (Credit/ChrissieKremer, Unsplash)
Cardio can actually be a form of active recovery. It’s a great way to increase your heart rate and move your muscles to encourage blood flow and minimise soreness. Whether it’s a jog through your neighbourhood, some time on the elliptical machine or a swim at the local pool, cardio can also be a good stress release and escape from your busy schedule.
Day 8 – Don’t forget to play
Beat the holidays blues and your partner in a snowball fight (Credit/Pixabay)
The holidays are all about enjoying time with friends and family. Put on your jackets and head outside for a hike, go tobogganing, or chase the kids around the yard or even the living room. Maybe walk downtown to get some last-minute shopping done. Staying active will help you manage stress and get in some cardio.
Day 9 – Show off your moves
Try out some new fitness moves that burn fat and keep your mind engaged. Plus you’ll look like a pro at the gym! Here are two great ones to try.
- Kettlebell swings. A kettlebell swing isn’t just a workout for your arms. The torque from your hips propels it forward, making this exercise a comprehensive full-body burn. Keep your chest up and repeat the swinging movement without stopping. It’s best to use low to moderate weight for this exercise to begin with.
- Shadow boxing with dumbbells. Shadowboxing is draining, but the cardio and strength component increases with a pair of weights. Using very light weights, perform punching movements by hitting the air as fast as you can for 50 seconds. Rest for 10 seconds and repeat five to seven times.
Day 10 – Do the heavy lifting…AGAIN
Fit in another day of heavy lifting at the gym before you coast into the busiest part of the holidays. The more work you do in advance, the easier it will be to get back to your routine when you run out of eggnog.
Day 11 – Acknowledge your inner yogi
If you enjoy yoga but want a more intense core workout, you’ll enjoy Pilates (Credit/Flickr)
This would be a good time to try out a yoga or Pilates class to stretch and elongate and strengthen your muscles and give joints a break. It’s also a good way to take a mental break from the holiday hustle and bustle.
Day 12 – Reward yourself, then start again
On the 12th day, read and book and relax … and get ready to repeat! (Credit/Pixabay)
If you’ve been following some of these guidelines and sticking to a bit of a routine, don’t forget to reward yourself with a day off, some free time with a book, or maybe some new workout gear. Celebrate your successes, then look at the weeks to come to see how you can continue them into the new year.
GoodLife Fitness
Perhaps you’d rather get started on an exercise regime with a personal trainer. Contact Nsuani Baffoe, as well as other fitness experts in your area, to discuss the 12 Days of Fitness and demonstrate some fitness moves to burn off the holiday cookies.
Goodlife Fitness Centres is Canada’s largest health club operator, with over 300 locations countrywide. Find the club that suits you most, whether you need child minding, prefer a women’s-only gym, want nutrition advice or the option to exercise 24 hours a day.
This Christmas, be kind to yourself, and to others. Want to see how it’s done? Canada’s Westjet Airlines has a pretty good handle on CSR.
Written By: Nsuani Baffoe
Edited By: Adriane Rysz