5 Top Tips to survive Christmas

It’s that time of year, no denying it.  Check out these 5 top tips from BourneFit Personal Training in Bournemouth. Follow the guidance below to get yourself through the festive period with lots of energy and no weight gain!

Portion and choice control

We are not designed to eat large portions. Simple.  Enjoy your xmas foods but have it in smaller portions.  Large meals will cause a massive rush of calories, a major cause of weight gain.  This is often followed by an inevitable slump.

The best approach is enjoy a little of the Christmas food you enjoy, just spread it into smaller portions.

Xmas dinner in itself is a good meal.  Opt for a small plate if this helps, and aim for 25% lean protein (turkey!) and heaps of veggies.  One small dessert is allowed, after all it is xmas!

Exercise

Plan some training in and around the Christmas period.  Book in with a friend on Boxing Day if you need to.  Maybe even try something different to your normal routine if you have the time off work.  Interval Training is superb for burning extra calories, as well as boosting fitness back up quickly.

Sweet stuff

There will inevitable be lots of sweet treats floating around.  Eating lots of these foods and little else will leave you feeling as rough as a badgers backside.  Have a little, enjoy it, leave the rest alone!

Snacks

Among all the processed food it is possible to find some natural options. Fresh fruit is welcomed  by the body and a few raw nuts or dried fruits are great.

Alcohol

The calorie content of alcohol and the hangover effects are obvious.  Something to consider is the lack of judgement after a few glasses, and no not who you’re kissing under the mistletoe!

Be aware of the American Size superbag of crisps or the 2 kilos of chocolate on the table.  These foods will have a killer impact on top of the alcohol.

 

Above all enjoy the holidays.  A merry Christmas to all!

 

Optimal recovery from exercise

Following any type of  training, top of the list for the following 36-48 hours is recovery.  Here we will look at what happens during the recovery cycle and offer some simple ways to speed up recovery.

Recovery really is the crucial phase after all the hard work and sweat in order to accomplish two main things.  These are the body adapting the the training (becoming fitter/stronger) and allowing the body to be repaired before the next workout.  This will be specific to the type of training we have done as well as the all important intensity.

It goes without saying they quicker we can recover, the more often we can workout, the fitter we become!

Now, the fun bit – ways to improve recovery from exercise.

Eating beforehand

Yes, this sound silly, but the nutrients available to the body before and even during exercise are important.  Starting training on an empty tank leaves more refuelling for later.  Levels of essential nutrients such as protein in the body will help start the recovery process earlier.

Rest

The key to recovery is good rest, particular sleep.  Top athletes are know to sleep up to 12 hours a day in order to improve recovery.  A decent 8 hours will always be better than 6.  A daytime short nap is a great pastime!

Post exercise nutrition

This is a whole new article in itself.  What we eat in the 20 minutes following training drops straight in, and the rest of the day is key as well.  Protein and carbohydrates are of particular interest in the following 2 hours.

Active recovery

A light form of exercise such as walking will increase bloodflow and nutrients to the damaged areas, improving recovery more than just lying on the sofa!  No excuses there.

Simon Lesser works as a Personal Trainer at BourneFit Personal Training Studio in Bournemouth.  For more info visit us at www.bourne-fit.co.uk.