Stay Fit This Festive Season: Effective Workouts and Healthy Eating Tips

Stay Fit This Festive Season: Effective Workouts and Healthy Eating Tips

December 1, 2024 Catherine Williams - Chief Editor Health

Stay Fit During the Festive Season

December is here, and the festive season is officially underway. It may feel tempting to put away your workout gear, but staying active during this time is crucial. Not only will it prepare you for the new year, but it can also keep you healthy throughout the party season.

Get Fit with Olympian Sarah Lindsay

Olympian Sarah Lindsay, a speed skater and owner of Roar Fitness gyms, offers a simple full-body workout. This routine is effective for both gym and home settings. The workout consists of five rounds, each featuring two exercises. Perform each pair twice, resting for 45 seconds in between. Beginners should aim for 15-20 reps with lighter weights, while those experienced with weights can use heavier ones for 10-12 reps.

Workout Routine

Pair 1: Deadlift and Dumbbell Chest Press

  1. Deadlift

    • Hold a dumbbell in each hand with arms at your sides.
    • Push your hips back and lower the dumbbells towards the ground.
    • Bend your knees as you lower, then pause before pushing through your heels to stand.
  2. Dumbbell Chest Press
    • Lie on the floor or a bench with feet flat.
    • Hold a dumbbell in each hand above your chest with elbows bent.
    • Extend your arms upwards, then lower back to the starting position.

Pair 2: Front Foot Elevated Split Squat and Seated Shoulder Press

  1. Front Foot Elevated Split Squat

    • Place your right foot on a raised platform and step your left foot back.
    • Hold dumbbells by your sides.
    • Bend both knees until the back knee touches the ground, then push up through the front heel.
  2. Seated Shoulder Press
    • Sit upright holding a dumbbell in each hand above your shoulders.
    • Drive the dumbbells up, extending your arms, then lower them back down.

Pair 3: Hip Thrust and Single Arm Row

  1. Hip Thrust

    • Lie back on a bench with knees bent and feet flat.
    • Hold a dumbbell over your hips.
    • Drive your hips up to form a straight line from thighs to torso, then lower back down.
  2. Single Arm Row
    • Stand with a dumbbell in each hand, hinging at the hips.
    • Pull your elbows up toward your ribcage, squeezing shoulder blades together before lowering.

Pair 4: Seated Bicep Curl and Weighted Lying Tricep Extension

  1. Seated Bicep Curl

    • Sit holding a dumbbell in each hand, arms hanging down.
    • Curl the weights towards your shoulders before lowering back down.
  2. Weighted Lying Tricep Extension
    • Lie back on a bench holding a dumbbell above your shoulders.
    • Bend your elbows to lower the weights behind your head, then lift back to start.

Pair 5: Plank and Weighted Dead Bug

  1. Plank

    • Lie face down, then push up onto your forearms and toes, keeping your body straight.
    • Hold this position for 30 seconds.
  2. Weighted Dead Bug
    • Lie on your back holding a dumbbell above your chest.
    • Lower your arms and straighten one leg, then return and switch legs.

Food Choices for the Festive Season

Foods to Avoid:

  • Sweets and pastries, as they are high in calories (e.g., chocolate, Christmas cake).
  • Alcohol, which can add significant calories to your intake.

Foods to Enjoy:

  • Lean meats, smoked salmon, and fresh vegetables.
  • Opt for healthy protein sources such as chicken, eggs, and turkey.

Sarah Lindsay reminds us that a balanced Christmas dinner can be healthy. Focus on leftovers like turkey and vegetables instead of sweets. Enjoy the festive season while keeping your fitness goals in sight.

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