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10 Ways To Stay On Track For Christmas

Christmas time can be a wonderful time of the year for many of us. For some it can also be an excuse to quit training, binge eat and chuck their goals out the window. This doesn’t have to be the case though! If we plan ahead, use our days wisely we can still have a great day on Christmas while also staying on track for our goals! Check out our 10 tips to do this below!Christmas Time

 

1. Schedule your exercise sessions around Christmas!

In terms of your exercise treat it as business as usual! Even though the holiday seasons are upon us, Christmas is one day. Why waste a few days or weeks because of one day? Sure, enjoy yourself on Christmas but don’t forget your goals in the process. Maybe you will change the style of your workouts based on your time commitments e.g., a walk instead of a complete gym session.
Making sure you keep to your physical activity will help keep you feeling refreshed, motivated and minimise the extra Christmas weight that you may gain!

 

2. Eat until satisfied

How many times have you eaten extra just because the food tastes so good? I am definitely guilty of this however it isn’t the smartest move. Eat until your satisfied not sick. Pace yourself, converse and chew your food (at least 20 chews per bite) this will help you be present and take in your food slowly over the course of the day and prevent overeating.

 

3. Don’t give in to peer pressure on Christmas day

It’s not a bad thing to say NO once in a while. Sometimes the people around us can be distractors towards our goals, Christmas is notorious for this! Saying no doesn’t have to be rude either.
Saying no is a powerful tool in all aspects of your life. This skill allows you to do the things you want to do without having to feel guilty for trying to please others.

 

4. Don’t starve yourself before Christmas

Did you know this can actually be quite counterproductive? You think you’re doing the right thing starving yourself, waiting for your delicious Christmas meal and then you end up overeating and consuming more food than you ever intended. You’re human, I forgive you.

 

5. Plan ahead

We know Christmas is the 25th, this year it falls on a Saturday. So why not be smart in the week leading up to the big day?
You can do this by altering your calories / food intake throughout the week. This may look like reducing your weekday calories (Monday – Friday) by 200-300 calories. This will allow you an extra 1000-1500 calories over the Christmas weekend!

For training maybe you will add in sessions throughout the week and schedule some light training on around Christmas day. You can break off from your normal training regime once in a while, maybe you’ll schedule in a deload and have a recovery week or maybe you’ll change the type of exercise that you do, none the less you can still keep active it just takes a little planning.

 

6. Aim for high protein sources to fill up on

This may look like eating turkey, seafood, beans and legumes. These sources are relatively lower in calories but high in protein content. What does this mean for you?
Well, your body will be aiding you in burning calories by digesting the protein (thermic effect of food). High protein foods are often associated with being high in satiety as well-meaning you will get full of them, leading to less of a chance to overeat!

Want to find out more about the right calories to focus on for good health? Check out our blog HERE.

 

7. Donate your left overs!

While this doesn’t exactly help on Christmas day, it may help in the proceeding days! Send your loved ones or donate your leftovers to those in need! This is a great way of spreading the Christmas spirit of giving without over indulging. We often over-buy and over-eat on Christmas, this is a useful way to prevent having access to excessive amounts of food and ultimately reducing the temptation to eat more than we need!

 

8. Be Mindful of alcohol

You know alcohol has calories, right? In fact, it has 7 calories per gram. To put this another way, per 100 grams of alcohol you are consuming 700 calories. This adds up quickly!
5 beers might equate to around 1000 calories!
Be mindful of alcohol and try to mix in some water or lower calorie options.

Some of my common recommendations are:
– Vodka soda water (pretty much the lowest calorie intake you can get), throw some fresh berries and a slice of lime in to Xmas things up a bit!
– Low carb beers

 

9. Prioritise sleep!

Did you know that getting less than the recommended hours night rest (7-8) can lead to a change in your hormones?
These hormones – leptin and ghrelin are responsible for two key roles, your appetite and satiation. That is how often you feel hungry and how you feel after eating food.
If we get a decent night rest in the days leading up to, and the night before Christmas you give yourself a better chance of regulating these hormones in an adequate way. This will help prevent the urge to overeat!

Don’t know how to get a good nights rest? – Check out our sleep blog HERE

 

10. Enjoy yourself

Christmas doesn’t happen every day. To me, Christmas is a time of unwinding, allowing the past year to be celebrated with your close friends and family, and of course eating deliciously tasty food.
With all the above suggestions, keep in mind these are there to help you enjoy yourself while not feeling guilty the next day or week.
At the end of the day if you do overeat, 1 day out of 365 days won’t kill you! You’re human, it’s been a hard year so enjoy yourself!

Merry Christmas from Move Right EP.

 

How you can Exercise while being Pregnant

How you can Exercise while being pregnant!

Today let’s discuss how you can exercise whilst pregnant!

I feel like we could separate woman who are pregnant or thinking about becoming pregnant into two main categories here.

That is, their first thought around exercise when being pregnant would be either:

  1. Yes! I’m pregnant now I don’t have to exercise anymore or feel bad about not exercising
  2. NOOOO, I need to exercise.

Which stream do you fall into?

Either way both streams may not know exactly what is and what isn’t safe for themselves and bub during this exciting new time!

Today let’s breakdown how exercise can help, how much and what changes we need to make as we progress through the pregnancy.

 

Current Guidelines around pregnancy and exercise

All healthy pregnant women should be encouraged to participate in an accumulation of at least 150-300 minutes of moderate-high intensity exercise, as well as participate in 2 strength training sessions per week during pregnancy.

 

If you’re unsure how to reach these guidelines I’ve broken it down HERE.

 

The main point I want you to take away from these guidelines is that it is safe, in fact research has shown how it can positively benefit both you and the baby!

 

These benefits can range from:

  • Weight management for mother
  • Better birth weight for baby
  • Improved fitness & muscular condition
  • Improved fatigue and stress levels
  • Increased placental volume
  • Decrease in risk factors/medical concerns
  • Reduced labour time and complications
  • Faster recovery postpartum
  • More likely to continue exercise postpartum

 

Now while exercise is recommended during every stage of your pregnancy, it is essential that precautions are taken throughout depending on which trimester you are in.

 

Three Trimesters

 

First = 0-12 weeks

 

Second = 13-26 weeks

 

Third = 27-40 weeks

 

 

1st Trimester Recommendations:

 Eat small, more frequent meals to overcome nausea.

  • Try and get enough vitamins, minerals, nutrients – you will need to eat lots of fruit / vegetables and possibly basic nutrient supplement.
  • 2200 calories / day – this will need to be relative to each person however a good starting point.
  • Plenty of fibre
  • Maintain your hydration levels 2.5-3L
  • Exercise!

 

Now specifically when it comes to exercise it is a good idea to decrease the intensity by 10-20% from pre-pregnancy levels e.g. If you worked out at a 8/10 for your sessions in regards to difficulty try coming to a 6-7 / 10.

Some exercises that are frequently reported to induce dizziness can include:

  • Single leg deadlift
  • Bent over rows
  • Downward dog

 

These are likely due to changes in blood pressure from changing positions (upright to leaning over)

2nd Trimester Recommendations:

  • Your energy levels will be increasing after moving into the 2nd trimester (Woohoo!). The focus should be around hitting majority of our muscle groups such as squats, push ups, lunges and seated / standing rows.

 

  • Eat small, more frequent meals to overcome nausea.
  • Try and get enough vitamins, minerals, nutrients – you will need to eat lots of fruit / vegetables and possibly basic nutrient supplement.
  • 2500 calories / day – this will need to be relative to each person however a good starting point.
  • Plenty of fibre
  • Maintain your hydration levels 2.5-3L
  • Exercise!

 

Movements to start avoiding / reducing:

  • Avoid heavy lifting / carrying of weight / Jumping based activities
  • Avoid supine (laying on your back) exercises
  • Avoid contact sports
  • Avoid prolonged periods of motionless standing

 

3rd Trimester Recommendations:

  • 2500 calories / day
  • Small frequent feedings recommended to prevent heart burn / hernias
  • Exercise!
  • Still maintaining a whole-body approach with our exercise, you may be starting to get uncomfortable.
  • Cardio is still suitable throughout; it may however be a good idea to decrease cardio intensity by another 10-20% – This may look like a gentle walk instead of brisk.

 

Some exercises you may include during this trimester include:

  • Squats to a chair
  • Pelvic floor (such as kegel) exercises.
  • Arm Movements e.g. bicep curls, tricep extension, lat raises
  • Gentle abdominal exercises – Marching on the spot, toe touches
  • Balance exercises – staggering your stance or standing on one leg can be beneficial to maintaining your centre of gravity now your baby is getting big!

 

Movements to start avoiding.

  • Avoid heavy lifting / carrying of weight / Jumping based activities
  • Avoid supine (laying on your back) exercises
  • Avoid contact sports
  • Avoid prolonged periods of motionless standing

 

Overview of exercises:

 Combination of aerobic and strength exercise

  • Aerobic exercises: walking, cycling, rowing, jogging, swimming
  • Resistance training (RT): Should include pregnancy specific exercises e.g. pelvic floor training
  • RT: Aim to complete 8-10 exercises (major muscle groups) for roughly 12-15R – performed w/o fatigue / struggle – This would look like a 60% of your max effort.
  • Correct posture and neutral pelvic alignment should be emphasized

 

 Key things to avoid:

 

  • Laying in supine from 2nd trimester – 16 weeks after gestation
  • Exercises requiring a holding of breath (Valsalva manoeuvres) – Isometrics
  • Exercises that pose high risk e.g. Jumping, changing direction.

 

Precautions – Signs to Terminate exercise:

  • Excessive shortness of breath (SOB)
  • Chest pain
  • Dizziness / syncope
  • Headache
  • Abdominal pain particularly in back / pubic area
  • Calf pain / swelling

 

 Musculoskeletal considerations:

Laxity of ligaments

◦ Starts at 10-12 weeks

◦ May increase risk of injury

◦ Postural changes as your body prepares to get ready for the baby!

 

Muscle Groups that become tight

  • Hip flexors
  • Low back
  • Thighs
  • Chest
  • Shoulders
  • Neck

 

Muscle Groups that can become weak:

  • Pelvic floor
  • Upper back
  • Shoulder ext rotators
  • Gluteals
  • Core (trunk)

 

Knowing the stages, what areas are likely to become tight / weak and knowing how to regulate exercise based on how you feel are key attribute’s for successfully exercising safely while being pregnant!

If you are unsure or need assistance in this, feel free to reach out!

Move Right. Live Right.

Move Right EP

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