Well it is November, and in the UK the weather is turning a little colder and wetter. The Christmas decorations are already up in the shops even though no body wants to think about it all yet. Before we know it we will be force-fed mince pies at every turn, and the festive season will be upon us. After weeks of eating party food, and not making it to the gym because there is too much to do January will arrive and find us flabby, unhealthy and rushing to buy the latest detox book, and join the newest gym. Well fitness friends, Detox is just SO last year, this year we shall pre-tox! With the winter months upon us it is a great time to knuckle down to some healthful living; loose the extra pounds, eat well to fight off colds and infections, get outside in the light for some healthy fitness walking to fend off seasonal depression, and stay fit. Starting from today, you can re-vamp your healthy lifestyle and avoid the end-of-year slump, start working now and spend the end of the year feeling healthy and proud rather than tired and sick. So here are 5 ways to get fitter by Christmas;
1. Try a new activity this week; do not spend the dark evenings glued to the television, cheer yourself up by attending a salsa class, check out the new swimming pool, walk to work, try a new class, buy a yoga video (and try it out), dust off your bike and go get muddy at the weekend, ignore the weather and go for a run- enjoy the looks of admiration of the people who pass you by. Look in your diary and find an hour to try something new, and then book a fitness date with yourself. Even better- make a date with a friend to do something together, and then you will have to do it regardless of the dark/cold/wet/Eastenders.
2. Revitalize your gym programme; everyone gets bored of the gym if they do the same thing over and over again. Get yourself some fresh motivational music and jazz-up your routine. The body will progress with challenge, so do something new; set yourself a challenge, such as being able to do 5 full press-ups by Christmas, or being able to run 5k by new year, build yourself a little circuit mixing up high intensity cardio with weights and other exercises. Use the free weights rather than the machines and be inventive with available equipment like the stability and medicine balls. Book an induction if you need some help, and tell them you want something new and interesting. Often magazines such as Men’s health and Ultra-Fit will have good tips on using the gym inventively.
3. Go for a walk. Many people are affected by the lack of light from November onwards. This may make them feel tired, unmotivated, a bit down or depressed. Avoid this by making the most of the available light, get out into the light each day for a brisk walk- even if it is only 20 minutes during your lunch break at work- that is 100 minutes of walking a week, and will contribute to your fitness routine. Top it up with longer walks at the weekends, treat yourself to a waterproof coat/shoes/umbrella, and you may start to relish battling the elements.
4. Take your healthy routine to work; pack a healthy lunch box, and take a big bottle of mineral water. Vegetable soup in a flask with some whole meal pita is a great lunch. Take healthy snacks with you as well, such as fresh fruit, oat or rice cakes and a little pot of yoghurt. Ignore the food/drink machines; resist the urge to drink lots of coffee and tea. Take the stairs and keep active where possible. If you are at a desk, take mini-breaks to stretch and revitalize yourself. Get your work buddies interested in being healthier- organize an after-work netball/football team or a fitness challenge. Work is a big part of your week, don’t leave being healthy to the weekends.
5. Buy some seasonal vegetables; UK markets are groaning under the weight of healthy vegetables at this time of the year; pumpkin, squash, turnip, swede, beetroot, many varieties of cabbage, parsnips, cauliflower, leeks, chestnuts, and apples. Get to the farmers market and you will be surprised at the variety on offer. Fill a basket and go home and make some warming soups, roast some pumpkin with thyme and olive oil, bake some vegetables and steam some cabbage. For a lovely winter pudding, core an apple and put on a slice of whole meal bread brushed with milk, stuff the hole in the apple with dried fig or raisins and a little honey. Bake until soft all the way through and serve with some natural yoghurt or half-fat crème fraiche. The winter can be an opportunity to eat well, resist the temptation to cram in the calories with unhealthy fatty and sugary ‘comfort’ foods.
The winter months affect everyone differently, but many people seem to ‘hibernate;’ reacting to the colder and darker environment by becoming less active, eating more and eating ‘comfort’ food, staying inside, and missing their usual classes because of a reluctance to go out in the evenings. If this sounds a bit like you, then give yourself a shake, wake yourself up and embrace the winter with the different opportunities that it has to offer. Don’t turn into a couch potato, get fitter for Christmas, and when the rest of the world are worn out with indulgence, you will be feeling on top of the world.
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters.
Do you have any friends and family who could benefit from getting fitter and feeling better? If you do, then treat them to free copy of this newsletter, forward it to them, and get them to e-mail me with a request. E-mail getfitter@yahoo.co.uk subject: newsletter request. Would you like to bring health into the workplace? Get fitter now offers a corporate package, including yoga classes/courses, Nutrition seminars, conference breaks, Company Wellness days and Healthy Friday a monthly wellness event. Please visit www.corporatechill.com [http://www.corporatechill.com/]. The information contained in the Get fitter Newsletter is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any recommendations or undertaking any exercise program or diet regimen, you should consult your physician.
