The festive season is upon us! It’s a time for joy, celebration, and, yes, a little indulgence. But as athletes, maintaining fitness levels and weight goals during this period can be a bit of a challenge. Numerous social and family engagements can result in an increased alcohol and calorie intake with less time available to participate in solo workouts. Hopefully the following will help to guide athletes through this festive maze with some practical tips.
1. Plan Workouts:
The holiday season often disrupts regular schedules, so encourage athletes to plan workouts in advance. The best bet is to get it done first thing in the morning, it might mean adjusting routines to fit in with family commitments. Its a good idea to give athletes a holiday program which is easy to execute and takes the thinking out of the equation.
2. Moderation is Key:
We all love the delicious holiday food, and they don’t have to skip them entirely. The trick is moderation (including alcohol). They can enjoy their favourite festive foods in smaller portions, but staying aware on the amount that is being consumed (without binging) and balance them with healthy choices.
3. Stay Hydrated:
With all the hustle and bustle, it’s easy to forget about hydration. Remember, dehydration lowers the amount of oxygen that muscles get. Water also helps lubricate joints. When dehydrated, athletes are less able to flush toxins out. Hydration is proven to improve performance. Therefore water is an athlete’s best friend.
4. Get Enough Sleep:
Late-night parties can disrupt sleep patterns. Prioritise getting enough rest as it’s crucial for recovery and overall well-being. Get athletes to stick to their regular sleep schedule as much as possible.
5. Mental Health Matters:
The holidays can be stressful. Ensure they take the time to relax and unwind. Meditation, reading, or just spending quiet time with loved ones can help keep stress at bay. Taking a step back from the competitive nature of sport can help rekindle motivation levels when it is time to head back to training.
6. Outdoor Activities:
Encourage them to take advantage of the holiday season to engage in some fun outdoor activities. Whether it’s a family hike, a friendly game of football, or backyard cricket, these activities can be a great way to stay active and bond with family and friends.
7. Set Realistic Goals:
It’s okay if your training intensity isn’t at its peak during the holidays. Set realistic goals for this period. Maintaining your current fitness level might be a more achievable goal than trying to reach new heights.
8. Buddy Up and Stay Connected:
Keep in touch with teammates or training buddies. Even if it’s just for the holiday season, having a workout partner can help them stay motivated and accountable. They are more likely to get to the gym or park if they have someone there waiting for them. Motivating each other and sharing holiday workout experiences can be a great way to stay on track.
9. Remember the Bigger Picture:
The festive season is just a small part of the overall training journey. Encourage them to enjoy this time, knowing that they can get back to a rigorous routine soon.
Closing Thoughts:
The holiday season is a time for celebration, relaxation, and spending time with loved ones. It’s perfectly fine for athletes to take a step back from the rigorous training routine. Just remember they strike a balance, keep active, and enjoy the festive treats in moderation. They have worked hard all year, and a little break can be rejuvenating. Here’s to a happy, healthy, and festive season!
Stay strong and festive!
