December.... The month of class parties, office parties, family parties, and any other excuse to have a party. Not only do we over-indulge during said parties, but then there is Christmas. Between the rum balls, plum puddings and Grandma's stuffed turkey - everything we know about good nutrition seems to fly out the window! We know we shouldn't eat all that evil food, but we just can't help ourselves!
As a Personal Trainer I never tell my clients that they "cannot" have something. If you want to eat it, go ahead! Everything in moderation. But in the month where excessive eating rules, that doesn't count! I understand that there is very little moderation when you have all that yummy food in front of you!
Here are some top tips to survive the party season without tipping the scales!
1. Never arrive hungry.
Sounds silly, but if you have a healthy snack before you go to a party, you'd be less likely to overindulge! You can still try Nanna's pudding, but you just won't have as much.
2. Have your cake, but only a small portion!
Which brings me to my next point. Now is not the time to eat because the food is yummy! Portion control!!!!!!! When you start to feel full. Stop eating!
3. Drink LOTS of water!
If you know you have a big night ahead, make sure you have a nutritious breakfast, and drink lots of water.
4. Eat your veggies!
Rather stock up on the greens instead of the unhealthy options!
4. If you can't get to the gym, go for a run (or a walk)!
You don't need a gym to get a workout in! Put on your trainers - and go. And the benefit of hitting the pavement - you have to get back to point A! So you have to keep going! :-)
5. Think about it.
Think about your health & fitness journey so far. Is it worth it? Don't undo all the good you have done until now.
But most importantly, whether you celebrate Chanukah, Christmas or whatever, enjoy this special time with your friends and family! If you are travelling, do so safely!
See you in the new year!
With Spring Carnival drawing to a close and the loss of two horses after the Melbourne cup, I thought it a timely reminder that sometimes we push ourselves harder than what is healthy. The death of Melbourne Cup race favourite, Admire Rakti, a seemingly fit, healthy horse with no sign of illness, in particular, came as a big shock. Unfortunately it doesn’t only happen in the horse world. So many times we hear of people (healthy fit people) pushing themselves too hard, all too often to their detriment.
How far is too far?
Pushing your limits during exercise is obviously something we all do. And if you are not pushing then you will never increase in your strength, fitness and endurance. BUT there is a very fine line between pushing your limits and pushing yourself too hard. One thing I always tell my clients is that there is a good pain, and a bad pain. If you experience good pain (muscle fatigue etc.) during a session, keep going. As soon as you experience a bad pain (muscle strain etc.) you stop immediately!
Some warning signs to look out for while exercising (Stop immediately if you experience any of the following):
· Chest Pain: While not all chest pain is linked to a heart attack, it is prudent to note that all chest pains should be taken seriously.
· Shortness of Breath: Naturally there is some degree of shortness of breath during exercise, but if it becomes hard to breathe, stop immediately and seek medical attention.
· Joint & Muscle Pain: Sharp or severe pain could signal an injury. Stop immediately to avoid further injury.
In conclusion I note that whilst it is important to exercise as part of a healthy lifestyle, it is also important to listen to your body. Like racehorses, we are not invincible, and failure to act upon warning signs, could result in collapse.