Waterford News & Star — Your Fitness Column Waterford | Fitness tips of the day

Monitor your food throughout the day if planning a Christmas meal out. Stock image.


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


Last week I touched on making the most out of your weekends.  As it’s now less than four weeks to Christmas, I have decided to offer some more tips I feel might be helpful for those hoping to make the most out of the next few weeks, while enjoying themselves at the same time.

As Christmas is fast approaching, many (including myself) will be out a little more often than usual. Whether it’s catching up with family, out on nights out, or even your Christmas party at work. These can all be tricky barriers to overcome when you’re not sure how to navigate them. This is not to say that nights out will completely reverse your progress, but there is an argument that they might slow it down. I will include some tips below that I recommend to my clients as they start to navigate their way through the many curveballs that can come with the Christmas festivities.


Lower your calorie intake across the day

Monitor your food throughout the day, if you are planning a night/meal out. Eat slightly smaller meals or delay your first meal so that you might have calories left over to allow a little more flexibility with calories later that day. Make an effort to keep protein high across the next day and make it a priority if going out for a meal.


Your drink order

Zero calorie mixers and low-cal lagers are an absolute game changer here. If you’re a fan of spirits, these are a life hack. Low calorie lagers are also an option in most places these days. Opting for these low calorie alternatives is an absolute no brainer here in my opinion. This helps to make room for calories when it comes to our food choices, which is likely a more important priority. I am yet to hear any significant criticism when it comes to any differences in taste when it comes to the low calorie alternative beverages, so why have the empty calories when they both taste the same.


Make tomorrow’s meals convenient

Prep two or three meals for the next day. The next day can be more detrimental than the night itself if we aren’t organised. Make meals that align with your calories and/or macros. Make them convenient. In this way, there is less of a temptation to order that takeaway when you have meals prepped and ready to eat.

If all else fails, get your steps in.

Try to make steps the next day a big priority. If training is off the cards, steps are a helpful tool to help increase our energy output (p.e. calories burned) on the given day.


Have a good time

Last tip would be to enjoy yourself. A few meals off plan while spending time with friends and family is not something that should be a regret. These are just some suggestions that I provide to my clients, follow these and steps and make sure you continue with your momentum the following day.


“Enjoy the little things in life, for one day you may look back and realize they were the big things” – Robert Brault


Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email – [email protected]

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