December holidays are upon us and with that comes the temptation to over indulge in delicious food.  It is also easy to lose interest in keeping active but two-time South African Paralympian and accomplished Springbok swimmer Emily Gray provides some practical tips for athletes and non-athletes to maintain good form over the holiday season.  Apart from Emily’s accomplished title as a Springbok swimmer, her wealth of knowledge of staying fit is reinforced through her studying of nutrition, physiology and how the body works as a Sports Science student at the University of Pretoria (Tuks).

Keep active

Emily explains the importance of keeping active, “the holiday season is the perfect time to be creative with your workout as it allows you the opportunity to change your weekly routine to suit your holiday environment.  So whether you are going to the beach or staying at home, you can substitute your everyday gym workout for something more fun.  Try a totally different activity, like mountain biking or beach volleyball.  There are huge benefits in doing this as you will be challenging different neuromuscular pathways, it also challenges you mentally as you will now be performing a new movement pattern.  This might even spark a passion and new found love for this new activity,” advises Emily.

Join your local sports club

“By joining the local running, hiking, swimming, cross fit gym, kayaking or Sweat1000 club you are not only guaranteed to meet new people and make friends but is a great way to learn some new exercises and techniques.  It is also a great opportunity to hear from the locals at the clubs where the best hangouts are and which loud overcrowded touristy places should be avoided.  Group activities are a sure way to keep you motivated.”

Diet

There is an abundance of decadent food around over the holiday season, especially at family gatherings and Emily believes that you should not deny yourself enjoyment of tasty foods.  “It is after all the holidays, so you should be allowed to treat yourself, the key is to have portion control.  If you prefer to stick to your eating plan, there is no harm in setting yourself cheat days for example Christmas day and New Year’s Eve, but portion control remains key.  Being selective about cheat days also means being aware of your alcohol intake.  Be mindful of the alcohol type that you choose to drink.”

Enjoy your holidays

“We all deserve a break and holidays are the ideal time to unwind and clear your mind.  Being well rested improves your overall wellbeing and keeping good forms also means that you need to be mentally fit.  Reflect on your year and be proud of what you have achieved and start planning the year ahead by setting new goals and objectives.” 

New Year, new beginning

“We are inclined to feel bad about the bad eating decisions that we have made over the holiday season but as the year ends a new year begins and we need to embrace new beginnings.  So don’t be hard on yourself, accept the choices that you have made and take advantage of the New Year by setting yourself healthy eating goals and a workout routine,” advises Emily.