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Most people struggle to get through the Christmas period without gaining a couple of extra kilos and thus feeling much more sluggish than usual.  However, it can be easy to have a fantastic Christmas without completely blowing your health and fitness efforts.  By being mindful of your health and fitness over the "silly season", you can prevent the all-too-common Christmas weight gain and the subsequent urge to turn to drastic weight loss strategies in the new year. 

We provided tools and advice on ‘Coping with Christmas’ in our most recent monthly ABC Radio segment, and wanted to share these crucial tools with you also.  Make sure to keep these tools up your belt over the Christmas and new year period, and let us know how you go with maintaining your health and fitness this “silly season”.

In the lead-up to Christmas there are many functions, most of which tend to involve alcohol and excessive food consumption.  We suggest that you try to be more active than usual on function days.  Starting your day with an exercise session will help burn up the extra kilojoules, and will also help to make fatty foods seem less appealing.  Make sure to get up on the dance floor for as long as possible at the function - as dancing is one of the best forms of social exercise.  You can also boost your energy expenditure at the function by walking to the bar whenever you need a drink, rather than ordering your drinks from mobile bar maids.  In terms of alcohol, alternate alcoholic drinks with water, soda water or juice.  Stand up against any peer pressure to drink excessively, and stick to your own goals.  Your friends and colleagues may not admit it at the time, but they will be impressed by your strength, resolve and commitment.  You can inconspicuously cut down your alcohol intake by drinking from smaller glasses, ordering only half nips of spirits or by adding juice, soda water and/or ice to your drink.  When it comes to foods, I always go with the "quality not quantity" principle.  Try scanning the available foods first and serving yourself a small portion of each of the foods that look most appealing to you.  This is an easy way to prevent wasting your kilojoule intake on foods that you won't thoroughly enjoy, and to prevent the bloated and defeated feeling that comes with overeating.

(Article contributed by Leanne Hammond,

CPS Founder & Director)

Many people are in a constant struggle with their health and fitness.  All to often I see them fall down repetatively for the same basic reasons.  Understanding and avoiding these same mistakes will help you to succeed in your health and fitness goals.  The most common mistakes I see are:

1.    Seeking a quick fix
I understand we’re all busy and need to find convenient, time-efficient ways to achieve better health. However, there is no magic pill that will produce real, long lasting results. Real results come from being disciplined and focused on the outcome we desire. Plus, what pleasure is there in achieving a goal without the opportunity to experience the self satisfaction and personal pride that come with knowing how hard you worked and what sacrifices you made in order to achieve your goal.

2.    Focussing solely on the end outcome
Too often we focus only on the end result of our efforts, rather than taking time to enjoy the journey along the way. My greatest realisation of this fact came to me whilst standing on the dais at the Hockey Junior World Cup waiting to receive our medals. The overwhelming sense of pride that engulfed my body was only as overwhelming as it was because of all the hard work I had devoted to that goal and the sacrifices I had made along the way. If I had achieved the same final end result without any effort or training, there is no way I would have felt anywhere near as proud or fulfilled whilst standing up on that dais.

3.    Relying on others
The third fatal mistake I see is people’s reliance on others to make their dreams happen, rather than doing it for themselves. A close friend of mine recently confided that she wanted to lose weight, yet lacked the motivation to do the exercise required to achieve the weight loss. She believed that if she only had a friend with whom to go walking, she would be able to achieve her ideal weight. By coincidence, that night The Wizard of Oz was on television, and we watched it together. I saw the similarities between the plight of Dorothy and that of my friend, and so later that night I shared this simple metaphor with my friend to help empower her to take on personal ownership of her exercise routine.  I said,
“Do you remember the point at which Dorothy discovered the Wizard was unable to help her get home to Kansas, and she was devastated because she had always believed she needed his special powers in order to make it home. It took the wise insight of Glinda, the good witch of the north, to finally set Dorothy straight. Glinda enlightened Dorothy that she had ‘never needed anyone else’s help to get home’ and that in fact she’d always had the power to achieve that herself if she really focussed on it and believed she could do it.”

I strongly believe that you can you absolutely anything you set your mind to.  Make today the day to set your goals and to start taking baby steps towards it each day.  Enjoy the journey.  Call us for extra accountability, support and guidance whenever you need it along the way, but remember that the power to achieve your dreams is ultimately in your hands.