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5 Simple Tips On How To Avoid A Blowout This Festive Season!

By Annette Shepherd

 

How can you avoid a mental and physical blowout this Festive season?

There’s something about the festive season that gets many people caught up in an anxious, stressed out frenzy! The thought of Christmas functions, buying and wrapping presents, decorating the house, organising what time you’ll be at which house and need to leave to make sure you squeeze in an appearance for all family members before your 24 hour time limit expires can be far too overwhelming.

Christmas arrives at the end of a long, hard working year, where for a lot of us we are already feeling run down and counting down the days till our well deserved holiday or break. Throw on top of this the mad rush to organise everything and everyone, the over populated shopping centres and the small lingering thoughts in the back of our minds that a uncontrollable blow out to ruin our summer body campaign is inevitably coming our way!

So what’s the secret to staying focused, energised and on track to your health and fitness goals this December?

TIP 1: Balance your nervous system! Chances are your parasympathetic nervous system is dominating your body at the moment. To help you become more centred and less reactive, do some simple breathing work. Inhale for 5 seconds, fill up your belly and hold for 5 seconds, exhale over 5 seconds and repeat 3-5 times. You will be fine, the festive season is a time of celebration, a time to reflect on a year that has passed and enjoy time well spent with loved ones.

TIP 2: Be organised! A simple step that we all know yet all overlook.

  • Write Christmas lists – know who you’re buying for, what they’re getting and tackle the shops in 2-3 attempts, or even better online shop!
  • Create a “to-do” list – everything is less overwhelming when it’s written down and you can just cross it off as you go.
  • Delegate – reach out for help, pay others to assist you so you can spend time doing the things only you can do.

TIP 3: Get the right perspective. Christmas, birthdays and holidays are times to be enjoyed. If you have been training for a healthy lifestyle, there’s no need to fear undoing all your good work during these types of occasions because what you do on a daily basis matters more than what you do for indulgence on special occasions like this. If you need help implementing a healthy lifestyle so that you can enjoy your life more, reach out to us now!

TIP 4: Create a small goal to see you through to the New Year. Beat the trap of over consumption of food and alcohol by keeping your emotional state in check. For example, if you were driving along and got a flat tyre, would you get out of the car and puncture the other three tyres because one went flat? Sounds like a crazy thing to do yet when it comes to overindulgence, it’s all to common to fall into the mindset of “oh I’ve already stuffed up, I’ll start fresh tomorrow”. Don’t wait until tomorrow, next Monday or the first day of the new year to be your next fresh start. As the saying goes ‘there is no time like the present’. Stay consistent with your health and fitness goals now:

  • Set small, measurable goals to last the festive season. Example: keeping up your water, protein or vegetable intake, exercising a realistic number of times per week.
  • Create accountability – whether its regular assessments and photos, meeting a reliable gym buddy, training with your trainer, whatever will keep you on track when temptation sets in.
  • Remind yourself of how good you’ll feel on your holiday or once the new year starts, by staying consistent through this busy period.

TIP 5: Be social savvy! Sticking to your goals can be achieved while still attending Christmas functions and getting out and about:

  • It is okay to attend functions and turn down free alcohol – this may come as foreign to some, but trust me, if your goals are really important to you and you have a deadline you’re working toward, you will feel so much better about yourself knowing you stayed loyal to your goals and the results will be worth it.
  • If you don’t have a big goal you’re working toward, enjoy your social activities wisely! When you know you have a function on that day or night, do not rule out the entire day as ‘bad eating’, eat your normal healthy meals right up until you leave, then once your there make the best decisions you can. If you suffer with any food sensitivities, do not eat those foods. Make something special you know you can enjoy eating without having to suffer any of the side affects that come with consuming foods that are difficult for your body to digest.
  • Eat guilt free! When you wake the next morning it is back to 100% nutrition.
  • Workout on the day of your function – the mad rush of endorphins will get you in a good mindset to stay on track plus your body is ready to be refuelled!

Try these little tips and enjoy your life while still feeling great about yourself and your body! May all the joys of Christmas fill your heart throughout the New Year.

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May 14

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Yesterday we celebrated 10 years with our doors "officially" open at Assist PT.

It's been the best 10 years of our life! So many transformations for us and our clients.

Thank you for being part of the experience ❤️💪

On offer at the studio we have:

☆ 1:1 PT sessions
☆ Personalised nutrition support
☆ Personalised supplementation support for optimal health and wellness
☆ Life coaching
☆ Forensic Healing
☆ Physiotherapy
☆ Massage
☆ Breathwork
☆ For women looking for online support, @body.mind.soul.wellness offers a deep dive into your mind, body and soul inside Breathe Nourish Grow. A collaboration of all the goods we teach in our transformation programs with a nice drop off woowoo and energy healing.

Also, we've recently found out we haven't been receiving all our website enquiry emails. If you've enquired with us and were left hanging, we sincerely apologise. As of this afternoon the issue has been fully resolved.

#weturned10 #happybirthday #10yearsold #personaltrainerlilydale #personaltrainingmelbourne #ptstudiomelbourne #bodytransformations #healthandwellness #strengthandconditioning #gameready #basketballtraining #slamdunk @benursich #assistpt #conditionbeyondgameready #breathenourishgrow

assistpersonaltraining

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Apr 22

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It's been a while between posts. With so much time during the past 2 years of lock down for the fitness industry, we were able to really take time and reflect with a clear mind what's important in our lives.

Providing a truly transformational service has always been our priority, to make as much of an impact as we can with the hope that what we teach and provide as an experience is something that can be valuable in our clients lives well after their days of finishing with us.

This is the space you get to train in all by yourself, just you and your trainer.

Your time with us is not just about keeping you accountable by having to meet regularly with an experienced trainer who has the foresight to guide and help you navigate through what makes you feel like you need to be accountable but also addressing your mental and physical health and wellness. 

Your body is the master communicator. It's always guiding you with messages to help you experience your best life imaginable - in all areas of your life.

Since returning we've added a whole lot of new equipment, replacing some of our very old original pieces.

Annette is now offering breathwork in addition to Forensic Healing and Applied Muscle Testing for personalised nutrition and supplemental support.

And we'd also like to officially welcome Jesse from @corenetichealth to our studio who available for physio appointments in Lilydale too.

Online, we are offering mindset coaching, forensic healing and the 8 week transformational program Breathe Nourish Grow with @body.mind.soul.wellness.

All PT sessions are still 1 on 1 with Matt Shepherd who is approaching 15 years building on his skills. He's also assisting with coaching again for the NBL1 Kilysth Cobras Men's team in 2022 too.

#personaltrainerlilydale #personaltrainermelbourne #lilydale #yarravalley #smallbusinessvictoria #stillgoingstrong #personaltraining #physiotherapy #energyhealingmelbourne #forensichealing #breathworkhealing

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Sep 8

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New supps in stock from our friends at @designsforhealthaus

Tri Mag Supreme caps $28
Tri Mag Supreme powder $36
Tri Mag Supreme Night Powder $66
Immunitone Plus $27
Liposomal Vitamin C $66
Liposomal Vitamin D3 $36
Liposomal Methyl B12 $47
ProbioMed 50 $52
TriGandha $45
Whole Body Collagen $60

Collection available from Lilydale.

assistpersonaltraining

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Aug 24

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I have over 40 of you registered for "Your Body - The Road Map to Your Soul"! I'm so excited to share this info with you all.

Do you know that gallbladder issues relate to us holding onto acidic emotions?

Which can affect the function of our digestive system and digestive issues can be the start of many health issues down the track....which could all be avoided if we started digesting life better.

This is the type of thing we are going to be going through in this webinar.

It's free.

It happens 1pm AEST tomorrow!

Please join me. Head over to @body.mind.soul.wellness
and you'll find the link to register tomorrow.

I'll be talking about muscle tightness, health issues and how the body is constantly trying to communicate with us for better health and happiness.

#freewebinar #universalcodex #health #wellness #body #emotions #injuries #painmanagement #arewelistening #innatewisdom #ouramazingbody

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Jul 22

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Whatever it takes now guys. We are at that point and your health matters 😉 #lockdowntip  #VictoriansHaveHadEnough #supportsmallbusiness

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Jul 18

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Lockdown #5 here in Melbourne, Victoria. The gyms might be closed but please do not underestimate the power that stretching, movement and exercise has over your health in stressful times.

“Muscles absorb and respond to tensions and feelings. If they do not relax sufficiently following stress, then the tension accumulates and causes deeper, long-lasting damage. If this continues over a period of time, the muscles become set and fixed in this restricted form.

This is where you “hold” issues, emotions and trauma.

Frozen anger, fear, or grief creates a kind of body armour, which further blocks and holds back feelings, locking the musculature into fixed positions.

The muscles enable all the bodily systems to function, such as circulation, digestion, breathing, and nerve impulses. Their freedom of movement is essential for optimum health. When the muscles are restricted, your energy will be unable to flow smoothly.

Stress release and emotional expression are therefore essential for muscle ease. Exercise is also vital – it not only releases muscular tension but psycho/emotional tension as well.” YOUR BODY SPEAKS YOUR MIND ~ Deb Shapiro

Our psoas literally embodies our deepest urge for survival so if lockdown has put you into survival mode, stretch your hip flexors, get a tennis ball in there and start releasing it.

#lockdown #smallbusinessmelb #gyms #essential #healthadvice #emotions #injuryprevention #painmanagement #emotionalwellbeing #exercise #stressmanagement #anger #fear #grief #digestion #breathing #breathnourishgrow #psoas #hipflexors #stretching #survivalmodetip

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