Keep Calm And Party On
This time of year brings with it many temptations and causes of anxiety for the figure conscious individual. Xmas parties, offers of mince pies and selection box chocolates wherever you go and, of course, disruptive life schedules making it harder to hit the gym.
The last one is where GymCube can definitely help. A busy day of working, shopping and socialising to be had? Get up and join one of our 6am workouts, job done!
But what about the rest of it? All that rich food and all those parties!
Don't Stress Out
Xmas is supposed to be a happy time of year so stop putting pressure on yourself. Realise that you are the one placing that pressure on yourself, no one else is doing it, so just stop being such a perfectionist. In most cases (unless you’re performing brain surgery) 70-80% is usually perfect enough and aiming for more just eats up your time and increases your stress.
In reality Xmas is 3 days, it’s only the shops who think it starts in September. As a conscious being you are able to choose when your Xmas starts and succumbing to societal pressures created by consumerist agendas shows a lack of conviction. Remember, everything is a choice so choose to live your life on your terms.
That being said, there will be Xmas parties but, unless your one of those society ‘it girls’ you’ll likely only have a couple to go to so is that any different to any other month?
But nights out are easy to deal with and we have the perfect article to help you manage that.
Know Your Calories
One area that many people who desire weight loss are resistant to is Calorie counting. This is because it throws up images of restrictive dieting, living on boring salads and Ryvita and dreaming about chocolate at best.
In reality, if you understand how kilo calories measure your energy balance. That being the energy you put in from the food you eat and the energy your burn off with activity, you can gain more control and, ultimately, more flexibility.
This is why we created The Journey to give you the knowledge you need to be confident in your approach to nutrition.
So, if you know that due to your body mass and activity you maintain your weight at around 2,000kcal and lose around 0.5-1lb of fat per week at around 1,700kcal (this seems to be about average but everyone is different) then you can simply factor in the odd mince pie and odd glass of sherry without going over and still lose weight.
Let’s give you a hypothetical case study so you can see how this works in practice.
Meet Jessica, she is a 42-year-old working mum of 2 who has been a GymCube member for six months. Jessica, or Jess to her friends, weighs 75kg and has already lost a few pounds since she’s been with us. The weight loss was slow at first because it took her a while to reorganise her priorities and reprogram her thinking to place herself first in her life. But she has now completed ‘the journey’ and knows a fair thing or six about nutrition. She even uses that knowledge to ensure that her family get the best nutritional support she can give them and. As a result her kids are healthy and happy and her husband has even lost a few pounds to reduce his middle age spread.
Jess does 5 GymCube workouts a week and apart from chasing around after her energetic kids is mostly sedentary at work. She tracks her steps using a fitbit device and tries to get 10,000 steps in per day but most days it’s closer to 6,000, such is life.
Using the skills she learnt on ‘the journey’ she has worked out her Basal Metabolic Rate (BMR) to be 1,650kcal that’s her minimum predicted energy intake based on little to no activity. With activity and exercise added in her predicted maintenance Calories are: 2,557kcal she wants to lose 1lb of fat and worked out that to do so she needs to be hitting 2,046kcal per day. She rounds it down to 2,000kcal.
She initially thought this was too much but after a bit of trial and error and getting into the routine of planning, preparing and tracking food correctly she found that this prediction wasn’t far off the mark.
Jess’ Xmas party
Her work is having a Xmas party, a typical office party with lots of booze and cheap-arse buffet food. She’s gotten pretty used to eating good healthy food and appreciates how this makes her feel compared with junk foods, so she eats a balanced meal before she goes out.
She fully intends to let her hair down and burn up the dance floor so she knows that she’ll be burning off plenty of energy that night. However, she wants a few drinks and with Sauvignon Blanc being her drink of choice she’s worked out roughly how many Calories she will consume. 1 bottle comes in at around 700kcal. Therefore, she only ate 1,800kcal worth of food in the 4 days leading up to the party. This means that she has 800kcal to play with that week.
She is also aware that her kids will be up early the next day and she won’t get much of a lie-in so she exercises a little self-discipline and has a glass of water between goblets of wine and stops drinking at 11pm, concentrating on just dancing for the last hour of the party.
Xmas day has rolled around and Jess doesn’t want to be a killjoy. She made the decision to not track her calories over this weekend and just focus on enjoying the company of friends and family.
So, the week before Xmas rolled around she cut down her kcals to 1,800 each day meaning that she lost a little extra that week and can enjoy the weekend without worrying about her waistline. She’s also aware that after just 3 days of controlled indulgence it won’t take long for both her routine and weight to return to normal afterwards.
That morning she leaves hubby to sort the kids out, after-all, she’s letting him go out for his annual Boxing Day club ride so why not?
Her local Park Run group are doing a special Xmas morning run so she joins them before breakfast. She did have a couple of glasses of sherry the night before so she’s smart enough to have some water and a banana on her way to the park. She completes the 5k run (more of a run-walk interval session but so what) and heads home for a nice festive breakfast of poached eggs and smoked salmon before opening her presents.
The rest of the weekend is pretty full-on but lots of fun and she has been able to relax her ‘diet’ without any anxiety. Jess tells all her friends about GymCube and they all sign up and vow never to do another slimming club or fad diet ever again.