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How to not fall off the wagon this festive season – Coach Jack

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How to not fall off the wagon this festive season-

As work starts winding up for most, we are faced with the realisation of the festive season….. AGAIN! With this comes the enjoyments of the festive season. if you are like myself we are talking about a busy time of year with family, lots of food, alcohol and lets be honest, a break in routine!

It is a social time of the year and it can be hard to stay committed to your nutrition and training programs so here are a few tips to help keep you guys from falling off the wagon.

Stressed about overeating…

It’s easy to slide into a pattern of overeating during the holiday season. With copious breakfasts, lunches and dinners with friends and family it’s hard to stay on track when it comes to food.

Let’s get creative with the dishes we bring to the table! If we are planning to eat a little more than usual let’s make sure there are a plenty of options Incorporating healthy foods. Summer salads, homemade fruit sorbets and raw desserts are great ways to incorporate fresh, wholesome, nutrient dense foods into any spread.

But what about alcohol?

As the silly season is fast approaching we are presented with more opportunities to ‘crack open a cold one’, unfortunately most alcoholic drinks are very high in calories making them non-desirable for weight loss goals. My advice is to be selective with your alcoholic selection. Try to stick to alcoholic beverages that are low in sugar such as spirits with sugar free mixers or incorporate natural sources of sweeteners such as frozen fruits. In saying this it is important to try and limit your alcohol consumption or even better opt to be deso driver!

Balance is key during this festive time. It is important to relax and enjoy the time spent with family and friends whilst indulging in the mouth-watering food served up at the table. However it is important to be mindful and to give yourself healthy wholesome options.


As we start to wrap up work for the year and normal routine begins to change, we have to consider how we are going to handle these changes in regard to our training!

Will we train more? Or will we train less?
it is a great time to take a breather and have some rest but there is nothing worse than having to come back after xmas after not training at all! Try and keep a realistic routine, even if it means cutting back to 2 sessions per week, make sure you stay moving.
It is also a great time of year to get out for a swim, a run or some hikes just out of perth! Use this time to try some new hobbies!

Recovery and mindset!
New year, new you…… Am I Right?

instead of setting unrealistic goals lets look at how we can use this time of the year to regenerate and reset!
Have some early morning sessions off! Sleep in (if the kids let you), go for a walk, grab a coffee and spend some time out and about!

find a few hours to set some goals. Make them achievable, timely and enjoyable. Have weekly goals, monthly and quarterly goals. A long term is good but make sure your short-term goals guide you in the right direction to help achieve it.
Also, make sure that your goals are not just gym related! Think outside of the gym, think financial, family and nutrition/health.

If you would like to further discuss goal setting and nutrition, please don’t hesitate to contact myself or Caitlin for more assistance!