3,2,1 W/E 22/12/19 – Last edition of the decade!

I hope everyone is doing great today, and the Christmas shopping crowds aren’t driving you too crazy…

This is your little oasis of chill on a cold Sunday morning, and it’ll be the last 3,2,1 of this decade! Next weekend I plan on doing something a little different for the Sunday edition.

Anywho, on with the show.

3 training thoughts

Training over the festive period can be a bit hit and miss. I did an Instagram poll recently asking how people approached training over the next couple of weeks and the responses covered the full range of options. From training 5x per week as per her competition goals, to taking a planned 10 day break from training, and all the options in between. And every single response was spot on, for that person.

There is no right or wrong approach to training at this time of year. Do whatever works best for you, your goals and your family life.

With the new year approaching, it’s the most common time for people to want to make changes in their lives. This is a great article on the 5 things you need to do to make a meaningful change.

Even if you are taking time off from the gym, it’s still important to maintain some level of activity over the festive break. Getting out for a walk most days will go a long way to maintaining the levels of activity, helping your fitness levels, managing hunger/ food intake and relieving cabin fever! So get out and about over the next couple of weeks.


2 nutrition bites

Can you drink alcohol and still lose/maintain weight? Ultimately it comes down to calorie balance, if what you drink causes you to go over your calorie needs consistently (either from the drinks or from the food you consume after a few) then you’ll not be able to make progress. Here’s a good article on just that.

This is a great reminder on how to avoid festive weight gain. I believe that no foods are off limits at any time of the year, but it can still be a challenge to maintain your hard won progress at Christmas. Definitely worth a read!

1 exercise demo.

1 exercise I’ll be doing most days over then next couple of weeks is a valuable tool to have available to you should the chance arise to use it.

Couch side planks.

This is a fantastic exercise I’m stealing from Ben Bruno who has mastered them. But I feel that I’m pretty good at them too!

Lie on the couch, on your side, for 2-3 sets of 20-60 minutes per side. Make sure to do both sides, though you’ll probably find one side is better for watching tv than the other.

Have an awesome Christmas and I’ll chat again soon!

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