It seems like as soon as the 1st of December hit everyone was full throttle for Christmas, nights out, getting all the presents bought, buying the mince pies.
I want to take this chance while we are all chrimbo’ing up to discuss training, weight gain, your motivation, drinking, guilt and overindulging. Over the years I have noticed some trends with people not everyone but a handful. It is that training or the gym takes a back seat, the lead up to Christmas everyone is looking to tighten their purses, save where they can, if resistance training is not top of your priorities or just simply training in general then your gym membership can sometimes be the first thing to go.
We will all go out or maybe already have consumed our bodyweight in gluhwein at the Christmas market, then Christmas work party and we are hitting the shots! eating to excess and drinking to excess maybe not for us all, but we are definitely going to be eating more than usual, having the odd mince pie, I will probably eat a whole case. You may have many nights out, staying out late till the 5am licence getting minimal sleep or sleeping later changing your sleeping patterns or many dinner parties and Christmas parties planned. What this will lead to is lethargy, a reduction in performance be it cardiovascularly or in our strength or power or in our power endurance. Your drive to train your motivation may drop or completely go as you have many nights out, presents to buy, people to see, dinners to go too, you are hungover a lot feel slow and lethargic and lack the motivation to train to hit the gym, ontop of that its cold, its dark and you really don’t want to be made to ‘suffer’ today or work hard or be out of breath or feel the strain of heavy weights.
The good news is were all in the same boat, most of us will eat a little bit more over this month, we will drink a little more, we will socialise a little more and we will suffer more hangovers than usual, we may well put on a little weight, we may well get a little unfitter. You may well just lose absolutely all motivation to come in and train.
I am going to offer you some solutions to combating this, if you don’t feel like coming into a cold, gym, in a dark cold wet night or morning, if you don’t feel like suffering, like lifting heavy, like doing a crossfit workout, like doing a intense workout, I am going to offer you some solutions.
Ok so first things first embrace the mindset that doing something is better than doing absolutely fuck all. Its the one thing that will do the most damage to your strength and fitness gainz and overall health next too overeating or eating really badly or getting fucked up every night at Christmas. Sitting about for long periods watching tv, or sleeping for more than 6hrs and it will maybe make you more stiff or immobile basically squatting and deadlifting is going to be harder and you have more chance picking up an injury.
So to combat this try and do 5-10mins movement or mobility every day when you get up, before you go to bed, at lunch time, go for walks, my mum just rehabbed her 2nd hip surgery in the 8 weeks post op she did a hellova lot of walking with her doctor prescribed rehab plan.
So make time for mobility, use your door frame for some door frame squats, use your kitchen counter for some push backs, do some slow airsquats, do some curls ups. I am going to show you more about animal flow in the future but its particularly useful for my members just now as it enables you to have a savage whole body workout with just your body and a little space, for members who are going away I have been teaching them it and the basic moves and a basic flow and they have something they can do every day which hits everything, and I mean everything.
Once your in the mindset to do something each day that’s all you need, ok great if you can hit the gym lets get a workout in, but wait your beat up from all the sitting eating and drinking and tired as fuck and you cant face lifting heavy or pushing it to the pepsi max or just not feeling up for it lack motivation, then here is when we go light, go 70% pick an easier exercise, just concentrate in getting some good movement in. picking lower weights or percentages, picking easier exercises maybe a goblet squat over a backsquat, or some walking lunges, not doing too much volume, keeping it really simple, getting the breathing up but not feeling like I am strangling you with my bare hands. You have options don’t be the guy that has to hit beast mode every time he is in the gym, or has to do a crossfit workout every time he hits the gym, or has to finish the session lying on his back.
Dan Johns fraise my warmup is my workout is perfect. I have used it a lot this year, doing work with beginners, and people who need to lose a lot of weight. Turning your warmup into your workout could be just the thing you need this Christmas or maybe your coming back from a bad cold, or maybe you get half way into a session and think fuck it I’m done her I cant be bothered, Remember you can do a lot of good volume and work in your warmup, so if all you do is the warmup don’t feel bad you have still done a pretty decent workout. And you can always expand on that and just increase the rounds and use the warmup as a lower intensity workout for that day, if you add in some light rowing or airdyne or ski erg or run or walk or cycle to gym for 10mins at the start and finish then you got yourself a perfect workout to keep the wolf at bay.
I will be doing a facebook live post probably in the run up to Christmas going over some basic animal flow and maybe you can join in with me so look out for that.
Also potential new blog posts in the pipeline, tips for females to get their first chinup and pressup, and potential January beginner bootcamps for 2017.
Community and culture has always been a driving force behind this gym. It brings people together to form lasting bonds through going through challenges together.