Our last blog post for the year so it's got to be one helluva wrap up right? Well don't worry, because by the end of today's post you'll be well and truly motivated to attack 2019 head on and enjoy another great year!
So let's get to it shall we! Today's blog is dedicated to helping you get back on track AND get you EXCITED about the year to come! This blog post is a great one to read now to remind you that it really isn't THAT bad if you don't stick to your diet or fitness regime for a couple days or weeks...but it's also a great one to read after coming back to reality as it will help boost your motivation and drive to set some new goals!
GETTING BACK ON TRACK
Whether you want to try to get back into routine ASAP or you choose to enjoy a few extra days off, the MOST IMPORTANT thing of all is to remember is that there’s absolutely no point feeling guilty.
Whether or not you follow some of the suggestions in this week's blog, what happens will be in the past and it’s useless to dwell on it if you over indulged. Instead, every time you feel a pang of guilt, I want you to remind yourself of the following:
- It’s really not the end of the world. If you overeat...So what? You’ve got every day from after your silly season to continue moving forwards. Life is a marathon, not a sprint!
- Accept that it’s in the past. Unfortunately, time travel does not yet exist so there’s no plausible way you can change what happens on Christmas Day. Accept it, and move on.
- Reminisce on how nice it was spending time with your loved ones. Now you don’t get THAT everyday.
- Appreciate the indulgences. If you’re anything like me, you’ll probably be ready for some more healthy options after a period of overindulging. Start looking forward to feeling more like yourself!
STARTING OFF RIGHT
Near the end of every holiday, whether it’s on a plane trip, in the car or even just over a coffee on my last day of lazing around, I like to start planning out my next week’s worth of meals.
The key here is that I get excited about getting in some greens and tidying things up a bit. The trick is to cook things that you still get excited about eating. It doesn’t have to be lettuce and lemon juice (I mean...if that floats your boat...
Instead, make a conscious effort to choose vegetable laden meals, avoid too much starch and keep your meats on the leaner side. Alternatively, you might have a ‘go-to’ meal that helps you feel lighter on your feet. Cook that and start the day, week and year off right!
STARTING OFF RIGHT...AGAIN...
Want to know one of the biggest obstacles to getting back on track?
Forgetting that you can start again
Have you ever promised yourself that you were going to stick to eating healthy only to crack halfway during the week and as a result, given up and binged for the remainder of the week?
The more effective way to manage this is to ‘reset’ yourself and treat your next meal as normal. It’s normal for life to test your resolve. The trick is not to fall into the trap of digging such a large hole for yourself that you can’t get back out. If you treat every meal as its own experience, rather than basing it on what you just ate, you should be able to make better meal choices.
Apart from the alcohol you may have consumed during the silly season, the extra food and snacks you consumed will probably contain more sodium than your usual diet. Drinking extra water will help flush out any bloating and water retention associated with high sodium levels.
Despite consuming more than you normally would there is absolutely no need for you to starve yourself. In fact, starving yourself will only make things worse by damaging your metabolism and slowing everything down, making it harder to drop fat. Not to mention the fact that nobody, NOBODY likes a hangry person. Instead you should…
It doesn’t have to be super intense but the faster you get back to moving your body, the better you’ll feel and the quicker you’ll drop any excess weight gained over the holiday period.
The period after Christmas and New Year's is the perfect opportunity to catch up with friends over walks, try new activities or just spend some quality time with yourself during a workout. Work is still pretty slow and there's more daylight. So what are you waiting for!?
Avoid Challenges, Detoxes and Cleanses
I would also advise against jumping straight into a fitness or nutrition challenge
I get it
These challenges sound tempting
They suck you in with amazing before and after photos and testimonials about all the results you can achieve if you stick to the program. They seem like the perfect solution to your overindulgence woes. You're asking yourself, what better time to do this than after Christmas and New Years?!
Or how about a detox?! I know what you’re thinking. "If I do a detox or cleanse, it will help me kick start the new year and get back into things"
But let me ask you this:
Are the habits you’re adhering to during your challenge ones that you are going to continue once the challenge duration is over? That is, are you going to continue eating the way you do during the challenge, working out the same and just generally modifying your life around the habits espoused in the challenge? If not, then I would highly recommend you reflect on your decision to join one.
I’m not suggesting ALL challenges are bad. However, they have become a popular toy and ploy for the fitness industry for the mere fact that they encourage dependency
Think about it...
How many times have you done a really strict diet, cleanse or workout plan only to fall off the bandwagon half way through? Or perhaps you successfully finished but immediately returned to old habits and ended up joining another challenge to get rid of the weight you gained after the previous challenge. And another. And another. While this is great for PT’s bank accounts, it’s a terrible cycle for your physical and mental health.
By all means, join a challenge but make sure it’s demands are realistic and it involves genuinely sustainable habits that you can continue long term.
Goal wise that is. Now is the perfect time to reflect on your previous goals and set some new ones. But, rather than setting yourself up for failure with over demanding and unrealistic goals, set some S.M.A.R.T goals instead. S.M.A.R.T goals stands for goals that are:
- Time bound
If you set S.M.A.R.T goals you will
- Take more time to consider what goals are really important to you and
- Be more likely to achieve them.
When trying to get back on track, every time you falter, remind yourself of your S.M.A.R.T goals. If they’re truly important to you, they should motivate you to get back on track. If you can’t muster the motivation then perhaps you need to revise your goal slightly
Trust me. When you really want something, you’ll do anything to get it!
So the question is...what do you REALLY want to get out of 2019? Because now's the time to work for it!
Have a great New Year's everybody - stay safe, be merry and let's come back refreshed and ready for another round of life!