Dec training tips (How to prevent Santa bod!😅)

December 2021 is here…really?! 

For anyone still stuck in Sep 2020, I feel you. I can’t believe this year is almost up, I think most of us are going through transition still, time seems to be racing by! I really hope people can enjoy seeing their loved ones this month. 

Before going any further I’d like to say a huge thank you to everyone that has been training this year. I absolutely love my job, it honestly doesn’t really feel like one when working with wonderful people, I just really enjoy training together! 

Thank you for being so consistent, positive and also honest, I know people have trusted my when not feeling at their best, so thank you for letting me be by your side. 

You’ve all helped me a huge amount in the last couple of years. 

Last sessions before Christmas Break

So with the introduction of the PCR testing I’ll most likely be indoors from the 22-24th. I’m leaving for France on Sat 18th so will be off from the Sat lunchtime, but likely around for a couple of days between Christmas new year. Be warned I quite like to experiment that week!

Preventing Santa Bod

So, Christmas, here’s my thinking on how to play it fitness wise.

Enjoy the special times, then really clean up the normal days. 

If you’re going out with friends / family, enjoy the food and drink. Try to order some vegetables on the side and drink plenty of water. Still eat on those days just try to eat a little less before, but eat normally the next day to prevent raiding the fridge the next night. 

On the normal days these things will really help;

  • Reduce sugar to one ‘treat’ per day

  • Swap out bread and pasta, or reduce to one slice of bread

  • Have two green teas per day and take a probiotic (good gut bacteria to aid your digestive system)

  • Eat plenty of protein to stay full and away from the treats following us around

  • No alcoholic drinks unless social (no work doesn’t count 😅 nor does the train!)

Then for Training 

  • Weights or Cardio before a big feed

  • If you have a bad hangover don’t train, your body is already struggling. Give it a chance to process the booze first.

  • Get a workout nearly every day this month, burn off some calories and also send some of the food towards muscle building. See the workout below for an idea.

  • Suggest some fitness related socials, instead of the pub can you run and coffee?

Ps the two other rules for year round training longevity: If you’re sick, you’re sick so rest and if it causes pain then stop. 

Christmas Workout 

Here’s a really simple one I’ve been thinking about, all you need is twenty minutes, some kind of weight and a mat. 

Warm Up 

Core Front + Core Back -  30 sec each exercise for 5 mins 

Slow Crunch + X and Y 

Oblique Crunches + Y and T 

Side Plank lifts R + Floor Bridge 

Side Plank lifts L + Rolling Ys

Straight Leg Sit Up + Alternating V Lifts

Then for the circuit you can build your own workout and go for;

3 - 4 rounds 

Push x 30 secs 

Pull x 30 secs 

Legs x 30 sec

Mobility / stretch x 30 sec 

Example Exercises:

Push: Standing Press, Push Up, Squat to press 

Pull: Bench row, split stance row, band pull apart,

Legs: Squat, Hinge, Swings, burpees, mountain climbers 

Mobility / Stretch: Anything that helps you move better! 

Any questions let me know, but should do the trick for keeping things ticking over.

Ps my other favourite Christmas workout, which is very scientific….

Find a hill, run up it, at least three times.

Psps will try and make a video of the above in the next few days. 

Have a great holidays! 

Will 

Will Purdue