Healthy Holiday Meals and Workout Inspiration: Stay Fit and Fabulous with these Tips

Let's face it: the holidays are a time for indulgence. With office parties, family gatherings and festive feasts, it is so easy to get caught up in the celebratory spirit and forget about our fitness goals. The consequences however can be costly: the average person gains 1-4 kg over the holiday season, which can be difficult to shed in the new year!

Tips for Staying on Track

Treat yourself with kindness and establish realistic goals for the holiday season - we understand it can be challenging, but it is possible. Instead of striving to achieve new goals, rather focus on preserving your existing weight and fitness levels. By planning your workouts ahead of time while considering your current location and activities, you may find it easier and more enjoyable than you think!

Here are some tips to stay on track:

• Create a holiday fitness plan: remember to stick to your regular schedule. Create a customised exercise programme that accounts for your vacation itinerary. Every day, try to get in at least 30 minutes of moderate-intensity exercise.
• Make healthy swaps: you do not have to deprive yourself from festive foods entirely, you can make healthy swaps instead to try and maintain your weight goals. Consider baked or grilled options instead of fried foods. You will be amazed that selecting dark chocolate instead of milk chocolate is also a very healthy snack!
• Stay hydrated: in South Africa we experience extreme heat during the festive season. Summer in our country is fun, but very warm. You have to stay hydrated to keep cool and especially with all the rich foods, drinking plenty of water throughout the day will also help with your digestive system. Keep your water bottle close and ensure you get a glass of water in every so often.
• Get moving: instead of chilling on the coach watching a movie on Netflix (yes, we know you want to relax after a long year!), rather motivate your family members to take a hike with you or play a game of touch rugby on the beach.
• Be mindful: pay attention to your body’s hunger and fullness cues. We sometimes eat so much just because we have this thing in our minds that Christmas only comes once a year. Rather keep leftovers for the next day (safely stored in the freezer), if you want to indulge in a second or third helping.

Staying Active During the Festivities

Keeping active during the holiday party season can be difficult. How do you incorporate physical activity, staying healthy, strength training or weight loss efforts into all the celebrations? Well, it could be as easy as suggesting fun activities and games while outside, in the pool or on the beach. Dancing and the good old South African Sokkie will also keep the activity levels up and the party going.

Find a workout buddy that shares your festive fitness goals and vision not to indulge in festivities, and keep one another accountable. Suggest that you keep a fitness journal so that you and your workout buddy stay in a positive mindset.

Focus on how you feel. Remember that weight control and fitness goals are more than just your physical appearance. Regular physical activity will improve your mood, energy levels and overall well-being.

Download ourprintable Festive Season Holiday Fitness Tracker here.

Be Kind to Yourself

Allow yourself the occasional indulgence. Remember that it's okay to take a break from your diet and exercise routine – if you miss a workout or indulge in a favourite treat, you can focus tomorrow on getting back on track - tomorrow is another opportunity for you to continue with your fitness journey. Remember that setbacks are a normal part of the weight loss and fitness journey.Don't be too hard on yourself if you slip up – just resume your routine at the next meal or snack.

We are by no means saying over-indulge every day, or cheat every day, what we are trying to say is if you know that you are going to be tempted, look for healthier versions of your favourite festive treats. Savour your food and enjoy the flavours and textures instead of thinking that eating healthy is a prison sentence.

Healthy Holiday Meal Ideas

Roasted vegetables can be delightful - rather replace traditional heavy starchy options such as mashed potatoes slathered with butter and cream, with roasted vegetables lightly drizzled with honey.

Lean protein sources paired with a side of quinoa or brown rice might be a better option than the traditional Gammon soaked with home-made mustard. South Africans love to add butter and cream to dishes, but rather try Greek Yogurt as a healthier alternative.

Ditch sugary sauces laced with refined sugars and if you must rather add a Cranberry and Orange relish as a refreshing and nutritious alternative. Download our suggested Festive Season Holiday Meal Ideas here.

• Grilled Turkey Breast with Roasted Vegetables
• Quinoa and Black Bean Salad with Grilled Chicken
• Dark Chocolate-Dipped Fresh Fruit

Healthy Eating Tips

1. Plan Ahead: Prepare healthy meals and snacks in advance to avoid relying on unhealthy, convenient options.
2. Focus on Balance: Allow yourself to indulge in moderation, but prioritise nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Stay Hydrated

Festive Season Workout Inspiration

Here are some tips for you to stay motivated and inspired during the festive season:

Schedule workouts in your daily diary: treat workouts as non-negotiable appointments.

Find indoor activities if it is too hot outside: try yoga or dance in an airconditioned studio instead of jogging on the beach.

Make workouts social: if you are a mother try and encourage your toddlers for instance to join in on the fund, create holiday-themed fitness classes that the entire family can participate in.

Take advantage of technology: there are so many fitness influencers on Instagram. Follow them and keep inspired! Download a workout app and try and keep the energy levels up.

Download ourHoliday Fitness Guidehere.

Quick and Effective Holiday Workouts

Here are some very basic guidelines for a quick and effective holiday workout:

7-minute HIIT: burpees, jump squats and mountain climbers for a calorie-blasting workout.

Yoga Flow: focus on balance, flexibility and relaxation.

Dance-based Workout: put on some festive tunes and dance as if nobody's watching.

Download ourHoliday Fitness Workout Playlisthere.

Conclusion

The holiday season doesn't have to mean sacrificing your fitness goals. With a little planning and creativity, you can indulge in the festive spirit while staying on track. Remember to create a holiday fitness plan, make healthy swaps, stay hydrated, get moving, and be mindful. And don't forget to try out our healthy holiday recipes or workout plans in our Festive Season Holiday Fitness Guide!