As a fitness coach, I have dealt with numerous clients whose goal is to have a “summer” body. This term is not foreign to many of us as we all want to show off the bodies we have worked so hard for all year long, and we want to feel confident and comfortable in our beach attire during the festive season. As much as I am an advocate for setting goals, especially when it comes to training and physique, I do believe that fitness should be viewed as a life-long journey with no end date or end physique. So, what do I mean by this?
By having a goal, a summer body for example, you set yourself a target that you are working towards or aiming for, which keeps you accountable, but more importantly, teaches you about the importance of discipline. This is positive, and hence I advocate for setting goals! However, this goal should be seen as a checkpoint on your life-long fitness journey, as your goals should not end there because if you stop training and being disciplined with your nutrition during the festive period, then you will most likely lose a significant amount of the progress you have made, and it becomes easier to fall into this trap when your perception of your fitness journey isn’t that of a long-term one. So, as we approach the much-anticipated festive season, here are my tips to maintain your fitness levels during this period.
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Have an Open Mind When It Comes to Exercise
For most of us, our standard routines are hindered as you may be travelling, which means your ability to go to the gym may be affected, or you may just not have access to one. Having an open mind and being willing to do different forms of exercise helps you maintain your fitness levels just in a different way. For example, you may not enjoy running, but it may be your next best option to ensure you are still keeping fit and moving your body, no matter where you are.
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Less Is More
Minimal exercise is better than no exercise. December time is a period when it can be difficult to drag yourself to the gym and do your standard 45-minute – 1-hour session, but that does not mean you should not do anything at all. A 15min-20min HIIT workout would do you wonders, and for many of these sorts of workouts, all you need is your body and minimal space to just get moving and get the heart rate going. This approach of still doing it even if it’s not as long or as intense as you are normally used to is still effective from the view of maintaining your fitness levels and ensuring that you do not lose the progress you have made. Because of this and in the long run, less is more.
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Nutrition Remains the Foundation
You may have heard the 70/30 rule, which states that 70% of physical transformation is attributed to your eating habits and 30% to exercise (I believe it is 100/100, but I will save that for another day). With this being said, what you decide to put in your mouth during this period will determine whether you maintain your fitness level or slack off. The approach I would advise when it comes to this would be to just be mindful and have the awareness of not over-consuming. I am all for enjoying all the treats that the festive season comes with, but too much of anything becomes detrimental. This applies to your level of alcohol intake too, as it is very easy to get carried away, and again, remember the bigger picture and the long-term view of your journey during this period.
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Sleep
This is arguably the most overlooked area when we speak of fitness, especially around recovery. For most people, sleep is not a priority during this time as we are in holiday mode, which means we can sleep and wake up whenever we like. The real issue is that most people do not get in that ideal 7-9 hours of sleep that the body requires to function optimally. You may be wondering, what is the big fuss about getting enough sleep, especially during this period? In the context of this article and maintaining your fitness levels, getting adequate sleep helps you beat your cravings. I am sure you have experienced what a late night out or not getting enough sleep in the evening does to your body the next day as it begins to crave junk food better known as “comfort” food. Get the sleep, beat the cravings!
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Most importantly, be in the moment but don’t get lost in it. Your loved ones deserve to experience the jolly side of you, especially during the festive season, and it is important to be present and active with them. In the same breath, December is just another month, and before you know it, it will be done. Do not get lost in it and remember to play the long game. Lastly, do it because you love it, because you believe in it, and because ‘Y NOT’ are the best two words to ask when the world presents you with an opportunity.
Meet Yanga ‘Y Not’ Ngcayisa
Yanga is an entrepreneur, keynote speaker, and fitness coach who specialises in weight loss. Since being featured in Men’s Health Magazine back in 2020 for his inspirational weight loss transformation of 34kgs in 6 months, Yanga has committed his life to giving back within the health and wellness industry through his innovative health and wellness solutions. With over 5 years of experience in the field, Yanga has founded his own wellness brand named YNOT and is constantly seeking ways to make it simple, fun, and convenient for people to live healthier. Outside of the wellness space, Yanga has experience as an operations manager and a brand manager.
