A Christmas Bulletin

Energy Bulletin


It's funny that even though I've been living in Australia for over 15 years, I still am not used to the idea of having Christmas in summer. It's just not right I tells ya.

I mean Christmas for me growing up was going to school when it's minus15 and still dark outside and then coming home at 3:30 pm and its dark again already but now a balmy minus 10.

Ahhh Christmas, lol.

With these wonderful images of a real Christmas running through my head I thought I would cover a few ideas that I've either had, seen or borrowed over the last few weeks on 'Surviving the Holidays'.

Let's face it, it can be a struggle. So here are a few tips that might help.

# 10 Try and keep up with your regular fitness routine as much as possible. Remember it doesn't have to be exactly the same and in fact the more it differs the better. Heck you can simply throw in one of the 6 minute workouts from previous bulletins. What we are looking to do here is make sure that the Energy Intake doesn't out balance your Energy Expenditure because we know what that means don't we...? Stored Body Fat!

# 9 Take advantage of your extra time and leave the technology alone for a while. I mean would it kill you to stick the TV. remote away for a week or two. I know, I know, it probably would but how about taking the stairs rather than the lift or try carrying your shopping bags rather than pushing them to your car if there aren’t too many. That's a big plus for the Energy Expenditure category.

# 8 Do not miss a meal or fast just because you know you are going to a Christmas dinner. This is exactly the opposite of what you should be doing. The best thing would be to ensure you've had a good breakfast and a reasonable lunch. This way you're far less likely to overeat. Say it with me. 'Binge eating is Baaaad!'

# 7 Make sure you eat a reasonable amount of protein at each meal throughout the day. There are enzymes in protein that will tell you when you are satiated so the tendency is to not eat as much. Protein is also a slow release energy source so again the tendency to overeat won't be as bad. Another benefit is that it takes more energy to digest protein than carbohydrates so chalk another up for Energy Expenditure.

# 6 If the big meal is unavoidable and let's face it some of us look forward to it all year, then workout a damage control plan. A great idea is to do a little exercise right before and then again about an hour after you eat. Can't do both? Then just one will have to do. I'm not saying you need to go out and thrash yourself but a 20 minute walk is easy and you could ask for some company if you're at a party. Even better still if you’re away on holiday see the sights.

# 5 If you're one of those people who tends to look after everyone else first, then listen closely. There is a very good reason why you are asked to fit your oxygen mask on a plane first even before your child. If you are running on empty because you haven't eaten, slept, taken a break or all of the above then you are going to be less effective and more irritable than if you had just taken a moment to chill. If you have been working your fingers to the bone in the kitchen or just running yourself ragged organising the family then do yourself and everyone around you a favour and take an hour out of your day just for you. Read a book, go for a walk or get a massage. You'll be far more productive and happy for it.

# 4 When all is said and done you will need to get back on track. Don't wait to call up your trainer after the holidays or just imagine that things will get back to normal in the New Year if you're having a break. A habit is often completely broken or formed within a two week period. Book your Jan session with your trainer now not later. If you train on your own then write in your two weeks worth of training from Jan 2nd to 16th. Not then... Now. Go on... right now! I'll wait for you ;o)

# 3 Did you cheat? If so it’s best to remember that it wasn’t only yourself who lost out but your family also. If you cheated then I give you permission to slap yourself silly. You'd do well to have a good hard think about your health and fitness intentions.

# 2 Be careful and watchful with the alcohol. No brainer right? Now I love a beer as much as the next fella, actually sometimes even more but you have to realise that it is a pure energy bomb. The calories in a bottle of beer or a glass of wine are immense but your body doesn't register them as food. This equates to you still eating the same amount, regardless of what or how much you had to drink. Energy In, Energy In and then some more Energy In. To burn off 4 glasses of wine you would on average need to run 10 laps of a large footy field. I'm only guessing here but that’s probably quite a few more laps of the oval than you'd rather do. Another good idea with alcohol is don't top up a half empty (or half full) glass. It's very easy to 'accidentally' have more than you intended.

# 1 Set some time away for some goal setting. I know, everywhere you turn and everywhere you look people are telling you to write out your goals and that “those who fail to plan, plan to fail”. The reason why so many people tell you to do it is because it works but you can't just think it, you gotta ink it. Get it down on paper. If you don't really like the whole goal setting thing or it's just that you haven't done it before then keep it real simple. Spend 15 minutes. Write down 3 things you would like to achieve in '08 Then write down three things that you will have to do for each to make it happen.

For example: I want to lose 15 kg.
A) I will need to exercise a minimum of 3 x per wk.
B) I will need to start packing my lunch for work instead of eating out.
C) I will need to limit my knock off drinks with the guys/gals to Fridays only.

Once that is done... Nay, the second that is done then take action. Book your training sessions in your diary as above or call up a Personal Trainer and make the first booking... Now! Been here before haven't we. Next, hop on your computer and in big bold writing on a Word doc write out PACK YOUR LUNCH BEFORE DINNER. Print it out and now stick it on the fridge. Thirdly let the crew at work know that you are serious about your health and you need their help. Friday's only.

Merry Christmas everyone,

duncan