Staying on track at Christmas

Surviving Christmas

 

Christmas 2020 is set to be very different to what we’re used to. Tier restrictions are set up and down the country preventing us from our usual shenanigans of Christmas parties and late nights out. 

Where we may not be able to have the annual Christmas party, businesses are thinking outside the box to hold onto those Christmas traditions, allowing us to socialise with our support bubbles and enjoy festive drinks outdoors.

The average Londoner has reported weight gain of 2-3kg during Lockdown and studies show Christmas typically shows a weight gain of anywhere from 0.5kg to a whopping 6kg gain

 

So is it possible to stay on track with your fat loss during the festive period? 

 

Absolutely. All it takes is a little planning. Here are 5 tips to help you through the christmas period….

 

CHRISTMAS MEALS OUT:

Adjust your calories as need be throughout the week to accommodate for your weekly total. E.g. if you’re having a meal on Saturday evening, reduce your cals by 150-250 on Monday-Friday. By looking at your calories as a weekly total as opposed to a daily total you can make adjustments to suit your social calendar without sacrificing your goals.

 

DRINK YOUR WATER:

Stay hydrated between alcoholic drinks. It’s easy to drink one glass after another of mulled wine, yet this doesn’t keep us hydrated. Get into the habit of drinking a glass of water between drinks. Not only will it take you longer to drink, but you won’t wake up the next morning with a stinking headache. If you can’t face drinking water alone, have a soda water with a slice of lemon or lime to entertain the taste buds.

 

FOOD CHOICE:

Prioritise your meals throughout the day with protein and veggies. If you’re having a meal in the evening, you can bank extra calories throughout the day by prioritising protein and veg prior to the evening. Protein takes longer to digest than the other macronutrients (carbs and fats) so you’ll feel fuller for longer.

 

KEEP ACTIVITY UP:

Ensure you’re keeping your body moving. When it’s cold and dark outside, it can be tempting to stay inside rather than go outside to the gym or for a walk. Knowing that this may prevent you getting your training in, make it a priority to visit the gym or go for a walk at a time that suits you. For example, take a walk at lunch time rather than when you get home in the evening. Move your gym session to the morning as opposed to the evening when you have more energy. And take advantage of the time you have over the weekend to get your training and steps in.

 

CHRISTMAS WON’T UNDO ALL YOUR HARD WORK:

Don’t beat yourself up for going over your calories or off plan a few times. Look at the bigger picture, a few days or even weeks in the year off plan won’t undo all the hard work you put in over the previous months. Allow yourself to enjoy your food and enjoy the time with loved ones knowing that it won’t undo all the hard work you’ve already put in.

 

Article written by Claudia Hodgson

Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Staying on track at Christmas

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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