12 Days of Fitness: Stay Active and Energised This Christmas

This year, we’re kicking off the 12 Days of Fitness challenge, providing you with 12 fitness tips and 12 nutrition tips to help you stay on track and feel energised as you head into 2024. So grab your trainers, layer up, and let’s get moving (and eating well)!

The 12 Days of Fitness Tips

Set Your Intentions Early December can get busy fast, so it’s crucial to set clear fitness goals early. Whether it’s committing to 3 workouts a week or aiming for daily movement, setting your intentions before the holiday madness helps to stay accountable.

Utilise East London’s Green Spaces East London is home to some amazing parks perfect for outdoor workouts. London Fields, Victoria Park, and Hackney Downs are ideal for a morning jog or outdoor circuit training. Get your heart pumping while soaking in some fresh air—plus, outdoor workouts can be incredibly refreshing, even in winter!

Get Creative with Short Workouts Busy with Christmas shopping? No time for the gym? Short, high-intensity workouts like HIIT (High-Intensity Interval Training) can help you burn calories and build strength in just 20-30 minutes. Think burpees, squats, and mountain climbers—they can be done anywhere, even at home.

Move Daily, Even if it’s Light On days when a full workout isn’t possible, aim to stay active with simple movements. A brisk 30-minute walk in one of East London’s parks can elevate your mood and metabolism. Hackney Marshes and the Regent’s Canal also offer beautiful walking routes to keep you moving.

Mix Up Your Routine Variety is key to keeping things fun and engaging. Try something new this December, whether it’s a boxing class, yoga, or a bodyweight workout in the park. The KBPT team loves helping clients explore new activities that challenge their bodies in different ways.

Train With a Friend Having a workout buddy can increase motivation. Partner up with a friend for a session at Victoria Park—run laps around the lake or take turns leading circuits. Not only will you both stay fit, but you’ll also have fun together!

Focus on Core Strength With all the indulgence that comes with Christmas, strengthening your core will help keep your posture and overall fitness in check. Try incorporating planks, Russian twists, and leg raises into your workouts.

Embrace the Cold Working out in winter may sound unappealing, but training in the cold can improve your endurance and mental toughness. Layer up, wear gloves, and embrace the crisp air. You’ll warm up faster than you think once you start moving.

Stretch and Recover Don’t underestimate the power of recovery. Stretching post-workout is essential to prevent injury and ease muscle soreness. Adding a few yoga sessions throughout December can help you stay flexible and reduce stress.

Use Christmas to Motivate You Give yourself a reason to work hard now so you can fully enjoy those Christmas indulgences guilt-free! Knowing you’ve kept up with your fitness will help you savour those festive treats without feeling sluggish.

Incorporate Bodyweight Workouts Don’t have equipment? No problem. Bodyweight exercises like lunges, push-ups, and squats can be done anywhere and still give you a solid workout. Add these to your routine for an effective, no-gym-required session.

Rest and Listen to Your Body While it’s important to stay active, it’s just as important to rest. Listen to your body and take rest days when needed. This balance will ensure you don’t burn out during the busy festive season.

12 Helpful Nutrition Tips for a Healthy December

Fitness isn’t the only thing to focus on this holiday season—nutrition plays a crucial role in keeping you energised, healthy, and feeling great. Balancing indulgence with nutritious choices will help you stay on track. Here are 12 nutrition tips to complement your fitness routine:

1.    Start Your Day with Protein A protein-rich breakfast (eggs, yogurt, or a smoothie) will keep you fuller for longer, reducing the temptation to snack on unhealthy treats.

2.    Hydrate, Hydrate, Hydrate Keep a water bottle with you throughout the day. Often, thirst can be mistaken for hunger, leading to unnecessary snacking.

3.    Mindful Snacking Keep healthy snacks like nuts, fruit, and veggie sticks handy. This way, when hunger strikes, you have nutritious options within reach.

4.    Balance Your Plate Aim to fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. This balance will keep your energy steady and prevent overeating.

5.    Don’t Skip Meals Skipping meals can lead to overeating later in the day. Keep your metabolism going strong by eating regular, balanced meals.

6.    Limit Sugary Treats While Christmas brings plenty of sweet temptations, try to enjoy them in moderation. Opt for fruit-based desserts or dark chocolate for a healthier alternative.

7.    Alcohol in Moderation Alcohol can add a lot of empty calories. Try to limit your intake and opt for lower-calorie options like vodka soda or a glass of red wine.

8.    Plan Ahead for Parties Before heading to a holiday party, eat a healthy snack so you’re not starving when you arrive. This will help you make smarter food choices.

9.    Control Your Portions It’s easy to overeat during festive meals. Try using a smaller plate and practice mindful eating—savour each bite and stop when you’re full.

10. Stay Consistent with Meal Prep Prep healthy meals at the start of each week to keep yourself on track. A prepared meal is always a better option than last-minute takeaways.

11. Indulge, but Don’t Overdo It Don’t deprive yourself of festive treats, but practice balance. Enjoy a mince pie, but perhaps skip the second serving of pudding.

12. Stay Positive Remember, it’s the holiday season, and it’s okay to indulge now and then. What matters most is that you stay mindful and consistent with your overall habits.

Fitness + Nutrition = A Energised Christmas

By focusing on both fitness and nutrition, you’ll set yourself up for a holiday season where you feel strong, energised, and ready to take on 2024. At KBPT, we’re here to support you every step of the way. Whether you’re looking to train in East London’s beautiful parks or need help with nutrition guidance, we’re ready to help you finish the year feeling your best.

So, take on the 12 Days of Fitness challenge and enjoy the Christmas season with balance and energy. You’ve got this!