Episode Transcript
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Speaker 1 (00:00):
Get everyone.
Speaker 2 (00:01):
Sam would hear with a motivational moment for you, and
this is one that is really close to my heart.
As yes, believe it or not, Christmas isn't too far away.
We are going to talk about how to balance health
goals and social life. I've spoken in recent times about
(00:24):
how summer bodies are made in spring, which I totally
believe in, and I hope that many of you have
taken that advice on board and you've crushed spring. But
I'll also add to that summer bodies are lost in
the three weeks or four weeks around Christmas too, because
all of that great work that you've done in spring
can very quickly go down the gurglar if you don't
(00:48):
have some form of balance over that Christmas season.
Speaker 1 (00:51):
So the first, the first.
Speaker 2 (00:54):
Bit of advice that I give to my clients is
actually identify what that Christmas period is, because for too
many people it starts really really early, and it's almost
a two or three month deterioration. You know, where you
lose a whole year's worth of results in fifty sixty days.
Speaker 1 (01:13):
And we don't want that to be the case.
Speaker 2 (01:15):
You've worked really, really hard to make great progress, learn
things develop good habits when there's actually some really simple,
practical things that you can do that don't take heaps
of effort or heaps of time, and you come out
of this Christmas period with a break even. So you
may not have continued to progress for the next four weeks,
(01:35):
but you haven't undone all of that good work, and
then you're not frustrating.
Speaker 1 (01:39):
You've got a really good launch pad into twenty twenty four.
Speaker 2 (01:43):
For me, it's about a four week period where I
say to myself, if I can break even through these
four weeks or a month, then that's a.
Speaker 1 (01:51):
Win and I'm going to be really happy with that.
Speaker 2 (01:54):
So let's have a look at how we can make
sure we create balance over this Christmas period. Some practical tips.
Festive season means we tend to drink.
Speaker 1 (02:06):
A bit more, eat a bit more.
Speaker 2 (02:08):
We're on holidays, so we're eating big lunches. We might
be having an alcoholic drink in the afternoon, which we
wouldn't be doing if at work or whatever it might be.
There's lots of social events on, so move in the morning.
You know that the calories are going to catch up.
There's typically going to be a bit of a calorie
wave from one o'clock onwards.
Speaker 1 (02:30):
So you want to be ahead of that wave from a.
Speaker 2 (02:33):
Calorie burn perspective in the am, so get up, get
your butt moving. The next one, get outside. The amount
of incidental activity that you can get fresh air and sunshine,
swimming and walking and jogging and playing with the kids
that you can do, perhaps even on top of a
little thirty minute workout. The more you are doing physical
(02:56):
activity outside, the better is for your brain, your mood, energy,
and the more calories you're going to burn incidentally to
help balance out the likelihood that there's going to be
more calories.
Speaker 1 (03:07):
Coming in the neck.
Speaker 2 (03:08):
The other way, become a barbecue and salad wizard.
Speaker 1 (03:12):
Summer is the time.
Speaker 2 (03:14):
To eat great protein sauces, great veggie sauces.
Speaker 1 (03:19):
Get creative on.
Speaker 2 (03:20):
The barbecue, you know, whether it's barbecuing fish or corn.
Get that stuff happening. From an alcohol perspective, make smart choices,
the lower calorie options, a drink of water in between
every alcoholic option. And then from a social perspective, and
this is a really big one, be.
Speaker 1 (03:39):
A bit selective.
Speaker 2 (03:40):
There are probably with work, Christmas, parties and birthdays and
weddings and all that kind of stuff. Fifteen things in
a calendar of six weeks. Now, I'm not suggesting you
don't go to the fifteen, but you don't have to
go absolutely bananas on every single social event on the calendar,
(04:01):
because the.
Speaker 1 (04:01):
Reality is if you're doing fifteen.
Speaker 2 (04:03):
Of those in a thirty to forty day period, it's
going to be very hard to break even.
Speaker 1 (04:07):
And there's two reasons for that.
Speaker 2 (04:09):
One the amount of calories that you consume when you're
drinking and when you're socializing at that level. And two,
getting up and moving your body the next morning when
you're a little bit hungover and sluggish is a really hard.
Speaker 1 (04:20):
Thing to do consistently.
Speaker 2 (04:22):
So the more you can pick your moments, the better
off you are going to be. So the listener task
for you all is to actually create a plan for yourself.
(04:42):
Whether it's for four weeks or six weeks or eight weeks,
I don't care, but there needs to be This is
how many workouts I will commit to through this period,
and if you typically work out five times a week,
you might change it to three. This is how many
long walks I'm going to do. This is what I'm
going to do from a food prep perspective, getting ready
to become a barbecue salad wizard, whatever it might be.
(05:03):
These are the social occasions across these six weeks that
I have highlighted on my calendar where I'm going to
absolutely go bananas, but the others I'm going to keep
a bit of a lid on things. That is your
listener task to actually have a plan, because if we
fail to plan, we plan to fail, and that's
Speaker 1 (05:24):
Where so many people go wrong at this time of year.