DECEMBER is often a tough month to stay disciplined with training, food and alcohol.
The lure of Christmas parties and nights out are a big test. Making a choice to limit the amount you eat or drink and stay as disciplined as possible is down to you. It’s all about mind over matter.
Here are this weeks training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do, every individual is different with their own goals and ideas of what they want to achieve.
Always make sure you warm up before each workout and cool down and stretch after.
Longer Workout, 45- 50 minutes
Christmas week is more about maintenance and keeping yourself ticking over. Most of you will be off work so get yourselves out for a good long walk or cycle.
Interval Training, 25- 30 minutes
Find a long straight road with lampposts.
Run/walk 2 - 3 lamp posts easy, then two hard. This is an excellent way to train as each interval jumps your heart rate and before you fully recover on the slower part, you go again. An excellent session for burning more calories for weight loss.
Work within you capabilities and aim for 25 - 30 minutes including your warm down.
Workout at Home, body sculpting 20-30 minutes
This week the main focus are the triceps, the back of the arms. If you don't have any weights at home, tins of food or bottles of water are perfect.
Please check other previous exercises for the triceps, biceps and fore arms. These, along with previous leg and bum exercises, are ideal to alternate top then bottom half exercises.
This week try timing 30 seconds per exercise with 15 - 20 seconds between each.
All round body workout including interval, strength and cardiovascular training
For an all in one exercise programme attend my Beach Bootcamp workouts on a Saturday morning and Wednesday, visit my website for details.
Most people probably consume three times the recommended daily amount of food on Christmas day.
Try to have a healthy breakfast of scrambled eggs on wholemeal bread or fruit and yoghurt
Avoid having too much chocolate or unhealthy snacks during the morning this will just make you crave more and more. Have some soup ready to see you through the morning.
Drink plenty of water often this is overlooked on Christmas day.
Alcohol - try to be sensible and be aware how much you are drinking. Alternate with glasses of water should help you cut the amount you drink.
Lunch - Christmas day is where many of you will consume the most amount of vegetables of any other day of the year - fantastic dig in. Don’t add butter.
Turkey is very healthy, however try to avoid the skin as this is where most of the fat is.
Christmas pudding has its good points but is still high in sugar so go easy on your portion size.
Try to eat slowly this should help avoid your full bloated feeling.
Tea and evening - avoid chocolate and any other unhealthy snacks lying around the house. Go for turkey sandwiches in pitta or wholemeal bread or soup.
When life's problems seem overwhelming, look around and see what other people are coping with. You may consider yourself fortunate
Find out more about David Fairlamb Fitness Consultants - www.davidfairlambfitness.co.uk or call 0771 3640899