Now that we have entered February, … are you recovered from the silly season of Christmas and New Years?
I certainly am! And that’s because I didn’t need to recover as I wasn’t recovering from anything. Yes, I had time off. Yes, I was a bit overindulgent. Yes, I had a few hangovers. No, I didn’t train while I was taking time off. And yes, I survived. I didn’t gain weight, I didn’t lose weight, and I didn’t think about my diet and training. I got back to work, back into my groove, and after a few good nights’ sleep I felt normal again. Easy does it.
I really cringe when I hear people complain about all the weight they put on during the holidays, how all their training has gone out the window and they feel like they are starting back at square one.
Really? Were you THAT bad that you’ve undone a whole year’s worth of training just over the short holiday period?
If so, that is really sad – sorry! But that’s the truth.
Are you still recovering from the silly season?
I hear this all the time in January, but I also hear it after vacations, weekends away, weddings, parties… anytime someone is training for a certain milestone date, they seem to “undo” their results within days or weeks of that event.
And what does that tell you?
Short term, quick fixes are not the answer. They are just that: QUICK! Usually they are unsustainable and the results are gone just as fast as they were brought on.
If this sounds like you, then let’s take a closer look at your annual efforts towards your health and fitness commitments.
After 18 years as a health and fitness professional, I’ve seen many clients, gym members, friends and colleagues go through various training programs and set a variety of goals. Some achieve them, some maintain them, and some fall off the wagon completely.
What seems to be the best kept secret to achieving your goals AND maintaining them?
CONSISTENCY. Plain and simple.
No matter your training looks like, what your diet looks like, or what your goals are, if you can stay somewhat consistent throughout the year, you will have a much higher chance of reaching your goals and staying fit.
For example, if you exercise 1-3x/week all year round, by the end of that year you will most likely be fitter and feeling better than if you exercise with a start/stop routine. If you can stay consistent, even while your schedule gets disrupted, it is better than completely stopping for 1-2 months and restarting. Even if your exercise routines becomes less intense and less frequent, your body will still retain some of its fitness levels and it will be much easier for you to get back to your routine when you’re ready.
Learn more about goal-setting here.
With the December antics of Christmas and New Years, not to mention the early start with a late November Thanksgiving weekend for our friends in the USA, it is so common for people to take 6-8 weeks off of their exercise routine. Pair this with an increase in food and alcohol (and more late nights) and it is very easy for people to “fall off the wagon”. If everyone could at least maintain some exercise, and use a bit of self-control to make sure they aren’t being too glutinous, they won’t feel so crap about themselves come January/February.
Need some help?
In one of my most popular posts a while back we gave you some great tips on how to make healthier choices over the holidays. There are some great strategies for maintaining exercise as well as enjoying the social parties without losing complete control. It helps if you can stay focused on how you want to feel after the holidays.
Learn more about how to avoid the holiday bulge (please note, this is applicable to ALL holidays!)
Training on holiday? Sure. Maybe. Maybe not.
When I’m planning to go away on holidays, I tend to train a lot more for the 4-8 weeks prior to holidays, and then try to do 1 gym session a week while I’m away. Sometimes this happens. Sometimes this doesn’t happen. On holidays, I’m generally fairly active with lots of walking so I’m never completely sedentary. I could make an effort to do hotel room workouts, or more runs depending on the convenience and price of a gym session… but hey, I am on holidays. If it suits my holiday schedule, then yes. If not, then no. I feel confident that when I’m back home and ready to get back to my routine, my body will get itself back on track with limited regression. Yes, it might take a week or 2 (or more) but I will get back on track and keep going.
Think of your yearly goals in shorter segments.
I like plan my yearly goals in 3 month segments. Sometimes 8 weeks at a time, sometimes 12 or 16 weeks at a time. At the end of each segment, my training will balance itself out and I will make sure that each calendar year I am better than my previous year. If I am going on a holiday for 1 week, or 4 weeks, I can plan and adjust my training to suit me, my schedule, my budget, my commitments and responsibilities, and my family.
You’ve got 12 months in a year, use them wisely!
