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6 Tips to Help You Stay Focused During the Holiday Season
Wellness
Published Tuesday Dec 05, 2017 by Chris Gregory

6 Tips to Help You Stay Focused During the Holiday Season

Motivation

The holidays are the time to catch up with those you love most (and even some you don’t), but it’s also the moment people are most likely to forget their fitness goals, ditch their diets and eat and drink everything in sight leaving themselves the task of having to get in shape again in the New Year.

It’s also definitely the time of year to enjoy and indulge a little–and we’re not going to recommend to stick to boiled chicken and sprouts and steer clear of all the puddings, pies and chocolates. But you can have a little indulgence and still come through with your health, fitness, and physique intact.

Follow these six tips from Ultimate Performance and you will survive this festive season in great shape and head into the new year with resolutions intact.

1. Stay Hydrated

It’s always important to stay hydrated–not just for peak performance, but for increased satiety between meals and improved focus at work.

Drinking enough water will mitigate some of the effects of alcohol and increase satiety and vanquish food cravings too. When you’re heading out to a holiday gathering, always drink plenty of water before and stay hydrated throughout the evening. Not only will you feel better, but it will ebb the temptation to indulge to excess.

2. Don’t Skip Meals

So many people are spot on with their diet and nutrition all year, then as soon as December comes around the routine goes out of the window.

“One huge mistake is going to a party on an empty stomach–when you’re hungry and surrounded by tempting food, it’s a recipe for disaster,” said Russel Lee from Ultimate Performance Sydney.

Lee encourages people to eat a protein shake and some nuts (almonds, cashews or Brazils) before going out – it will help stabilize your blood sugar and reduce cravings.

3. Beware the Liquid Calories

Eating, drinking and being merry is part of this time of year and you don’t have to forgo the festive indulgences, but you should be aware of what you’re putting in your body as the calorie count can quickly get out of hand. A good tip is to avoid sugary mixers. Stick to clean spirits, soda water or a few small glasses of quality red wine.

Pick and choose when you drink, as too many nights in a row of heavy imbibing can rapidly undo much of your hard work from the year.

4. Train Hard

Just because it’s the busiest time of year doesn’t mean you have to stop training. A big part of maintaining your physique or even progressing over the holidays means continuing to work out. Training hard with weights as regularly as possible will keep you sensitive to insulin (to better process those extra carbs) and will keep your metabolism ticking.

This month you might not be in a position to be smashing personal bests every session, but you should still be active every day. If you’re short on time, don’t limit your activity to the gym – you can easily do some hill sprints, bodyweight circuits at home or just get out into the fresh air for a power walk. Focus workouts around higher rep schemes, with a full range of motion and accumulate as much blood flow in as little time as possible.

5. Boost Your Immune System

Make sure you’re looking after your immune system during the holidays. It’s a time of year when many bugs and illnesses are going around–and nothing will kill off your motivation to train more quickly than getting sick. f you live in a place that gets cold and dark in December, it’s always advisable to supplement with Vitamin D3 every day.

High-quality probiotic supplements are important, too. Staying on top of your gut health, especially during December when many new and rich foods are introduced, will help maintain a healthy immune system.

6. Plan Ahead

Planning ahead is the key to achieving any fitness goal – and the end of the year is no exception. One great tip from our clients at UP London is to push the training and the diet harder in the days between parties or events. This creates a buffer to counterbalance any indulgence that is likely to happen.

You can drop your calories by cutting back on fats or carbs on the days you’re not doing anything social – this gives you that little bit extra caloric leeway when you treat yourself. It can be useful to diet in the weeks running up to the big end-of-year gatherings to get leaner and more insulin-sensitive to mitigate the excess.

Conclusion

How you approach holiday celebration depends on the goals you set and your current relationship with fitness and physique. If you’ve had a great year and have been consistent with your diet and training, it’s the time to live it up a little.

If your health or body composition isn’t great, or you’re just starting out on your fitness journey, it’s probably advisable not to go on an all-out, month-long binge during December. Regardless of where you are in your health story, the key is to do what makes you happy. It is, after all, the most wonderful time of the year.

Chris Gregory
Written by
Chris Gregory
Guest Blogger
About the author
Chris Gregory is a Senior Personal Trainer Ultimate Performance Manchester. He holds a BSc Hons Degree in Sport and Exercise Science from Liverpool University. Chris is a Poliquin International Certification Program Level 1 & 2 Coach and BioSignature Practitioner.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!