How to have a merry ‘fitmas’ this season

December is finally here, and you know what that means – it’s time for sorrel, eggnog, ham, and more. While many indulge in seconds and thirds at staff parties and festive dinners, the gym often takes a back seat. But instead of being a Grinch this season, personal trainer and nutritionist Shane Phillips shares a few ways you can have your Christmas cake and eat it too, all while staying fit.

“The gym is empty during the holiday seasons for a plethora of reasons. It’s the time people travel to see their families, whether across the island or overseas. But it can also be the time they choose to relax after a hard year’s work or from a strict health regime,” he told Lifestyle.

He has noticed that many people skip the gym entirely during the holiday season. However, going cold turkey on workouts while indulging in festive meals can backfire, as the effects add up over time. This can undo all the progress made beforehand.

“Some persons opt to miss the gym for the entire month of December, and don’t return until the middle of January. But postponing your workout and fitness goals are only doing more harm than good in the long run, because it makes it much harder to restart and find your footing.

Consuming extra calories from food during the holidays is one challenge, but liquid calories are an entirely different – and often underestimated – issue. “Alcohol, eggnog, and sorrel are all loaded with sugar,” explains Phillips.

Lack of sleep also proves to be problematic. Whether the cause is from travelling or late-night partying, getting rest is always best for the mind and the body. “There are also those who are more managing the holiday stress, usually caused by shopping, travelling or family. This can lead to emotional eating and subsequent weight gain,” he added.

As a coach, Phillips makes it his mission to help his clients stay consistent with their workouts before and even during the holidays. Understanding that no one wants to miss out on the festivities, he implements strict meal plans, challenging his clients to stick to them until around Christmas Eve. By reducing their intake early, any weight gained over the break is minimal and can be worked off more easily in the new year.

Skipping the gym doesn’t mean skipping fitness activities altogether. For a very merry ‘fitmas’, Phillips strongly recommends staying active with alternatives like running, walking, skipping, or hiking. The key is to keep moving.

He explained that working out at home can be as simple as doing push-ups, sit-ups, crunches, and mountain climbers. The personal trainer also recommends moves such as squats, jump squats, and walking lunges to get the body moving and burn fat.

krysta.anderson@gleanerjm.com