‘Tis the season to be jolly!
However, socialising, stress and being out of our usual routine can take its
toll on both body and mind. Read on for coping strategies for the holiday
period, all those wonderful parties, and how to have a happy and healthy Christmas
day.
Leading up to the big day
Control the controllable! The month of December can feel like a
whirlwind of shopping and socialising. By staying mindful of your exercise
regime, nutrition, rest and lifestyle you can minimise the damage and stay glowing
for the holiday period.
Nutrition: At this
time of year temptation is round every corner, but by making smart choices you
can indulge without damaging your health and waistline.
·
Control what you can – by keeping the meals you
prepare yourself super clean (lots of lean protein, green vegetables, good
fats) you can limit the damage done when eating out and at parties, where good
choices may not be that abundant (see below for more advice on eating at
parties). By keeping your blood sugar levels steady through eating a
combination of lean proteins, good carbohydrates (green vegetables) and good
fats you are less likely to give in to temptation.
·
Be prepared! Make sure you are stocked up at
home with the above good choices, and include healthy snacks such as nuts and
seaweed. Turn to hearty soups and stews instead of comfort foods to make your
feel warm and satisfied.
·
Drink a lot of water! Alcohol, central heating,
salty food and lack of sleep can all cause dehydration at this time of year,
which can lead to tiredness, bloating, lacklustre skin and make you hold on to
body fat. Use an aluminium or BPA free water bottle to keep you hydrated on the
go.
·
Be mindful! Be aware of what and how much you
are eating. Consider keeping a food diary to keep you accountable. Choose your
treats wisely, and make them count. Do you really need a hot chocolate and a
mince pie? Often just choosing one sweet treat is enough to satisfy you.
·
A juice
fast once every week or two weeks throughout the holiday period can keep your
skin glowing, and aid your liver and digestion.
We LOVE Radiance Cleanse especially because they do one day cleanses in
addition to their longer 3 and 5 day for on-going maintenance! www.radiancecleanse.com
Exercise:
·
Endeavour to continue with your exercise regime
– if you feel your
calorie count is increasing over this period consider adding one more session a
week – possibly a cardio workout
such as our Bikini Bootcamp (great for looking good in your LBD as well as a
bikini), or our barrecardio class. You could even book in a personal training
session with one of our trainers to ensure you are getting the most out of your
workouts.
·
Away
from London or stuck at home? Virtual barrecore classes give you all the
benefits of our classes wherever you are!
·
Don’t dismiss the benefits of a brisk walk in the crisp
sunshine (increasing Vitamin D levels and lowering stress).
·
Short
for time? Try a 15-minute circuit of press-ups, planks, triceps dips and curl
for an effective, fat-burning full body work out.
Lifestyle: This time
of year can see us burning the candle at both ends, and this tiredness can lead
to stress, weight gain, cause us to make poor food choices and rob us of energy
to work out.
·
Rather than meeting for drinks in the evenings
find different ways to catch up with your loved ones; take a class together,
catch a feel-good Christmas movie, or go for a brisk walk in the winter
sunshine
·
Ideally at this time of year we need nine and a
half hours sleep! If this seems like an impossibility then aim to get to bed 30
minutes earlier, and remember that sleep before midnight is of better quality
then after midnight.
·
Keep good sleeps habits to ensure every minute
counts - don’t take your phone, tablet
or laptop to bed, make sure your room is dark and quiet and consider taking a
natural sleep aid such as magnesium if you have trouble with quality sleep.
·
Look
after yourself to enable you to look after your loved ones – consider taking time out for meditation or a relaxing
massage to de-stress, look and feel great, and re-charge your batteries at this
hectic time of year.
Surviving the Christmas
Parties!
·
Exercise
before you go out! Just one barrecore class can raise the metabolism, improve
posture, lift and tone muscles and make you glow! Many celebrities train just
before they hit the red carpet to ensure they look their best. Exercising
before you hit the party scene can also help you make smart food and drink
choices so you are less likely to undo all your hard work.
·
Eat
before you go. A meal of lean protein, good fats and green vegetables will keep
blood sugar levels stable, and decrease hunger, again helping you make smart
choices. Be fashionably late, or pre-book a taxi for before the night ends so
you are not faced with temptation all night.
·
Choose
your drinks wisely. Clear spirits such as vodka and gin have fewer toxins and
are less likely to cause a hangover. Red wine contains anti-oxidants and
Spanish and Sardinian red wines can help to lower your estrogen levels. Make
every second or third drink a glass of water with a squeeze of lemon or lime.
·
Canapés can contain a surprising amount of bad calories and
saturated fat. Choose protein-based canapés, and fill up on crudités. A great trick is to carry a clutch bag – this means you only have one hand to hold a drink OR a
canapé!
Jenny Cartwright-Ball is a Bio Signature Modulation Practitioner,
Personal Trainer, and Instructor at barrecore, health and wellness writer, and
an ambassador for the charity Project Endo. She can be contacted at
jenny@barrecore.co.uk.
