How to manage your diet during Christmas and New Year?
Are you ready for the sports festivities?
Test your knowledge on managing diet and training during the festive season. True or False?
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Answer the questions to find out if you're ready for the festivities
To enjoy the festivities without sabotaging your hard work, just adopt these 5 simple habits :
- Training in the morning: A short session on the day (HIIT or weight training) enhances insulin sensitivity before the meal
- Targeting proteins: Eating protein at breakfast and opting for turkey or seafood during the feast for satiety
- Crafting your plate: Fill half your plate with vegetables, a quarter with protein, and limit starchy foods (such as potato croquettes and chestnuts)
- Managing alcohol: Apply the rule "1 glass of alcohol for 3 glasses of water" and prefer champagne over cocktails.
- Embrace the 80/20 rule: Stay disciplined 80% of the time and allow yourself 20% flexibility for the celebratory meal without feeling guilty
The festive season poses a real challenge for athletes, often involving a break from their usual gym routine and, of course, a myriad of culinary temptations. The good news is that there are effective strategies to maintain your fitness while fully enjoying these precious moments with family.
As fitness enthusiasts ourselves, we completely understand your dilemma, as we have been through it and are still going through it.
Every year, we see many sportsmen and women worrying as the festive season approaches, fearing that they will lose the precious gains they have made over the months. This can be a particularly tricky time of year for sportsmen and women. fitness enthusiasts and bodybuilders.
We still remember our early years of training, when we imposed drastic restrictions during celebrations, sometimes spoiling those moments of togetherness. Experience has taught us that there is a middle ground, allowing for enjoyment while maintaining fitness.
Let's start by looking at how to adapt your training routine…
How to keep up your fitness routine away from your usual gym?
The festive season often means family gatherings, and sometimes, stepping away from your gym. This shouldn't be a barrier to continuing your physical activity.
We understand how unsettling it can be to step out of your routine, but these times can even become an opportunity to explore new training approaches
An effective bodyweight programme
Here’s a routine that we have tested and approved: alternate between sessions of push-ups (classic and decline push-ups, chair dips) et de Pull-ups (pull-ups if you have access to a bar, or even by chance a street workout park nearby, otherwise inverted rows under a sturdy table). Incorporate leg exercises such as squats, lunges, and hip thrust on the floor. Squats seem too easy, you need weight? try the pistol squat (a one-legged squat), you may need more help than extra weight.
Classic push-ups
The ultimate foundational exercise. Keep your core engaged, lower yourself until you almost touch the ground
Declined push-ups
Elevate your feet on a chair or bed. This enhances the work on the upper chest and shoulders.
Chair dips
Hands on a stable chair, legs extended in front. Lower down to 90° at the elbows.
Pike push-ups
Inverted V position, head towards the ground. An excellent alternative to shoulder press.
Tractions
If you have access to a bar or a street workout park. The king of back exercises
Inverted rowing (table)
Lie down under a sturdy table, grab the edge, and pull your chest towards the table.
Superman
Lying face down, lift your arms and legs simultaneously. Hold at the top for 2-3 seconds.
Towel curl
Place a towel under your foot, pull with your biceps while creating resistance with your leg
Squats
Feet shoulder-width apart, lower yourself as if sitting down. Keep your back straight and your knees aligned.
Pistol squat
One-legged squat, the other leg extended in front. Think classic squats are too easy? Give this a go!
Walking lunges
Step forward into alternating lunges. The back knee should just graze the floor, and the front knee must not go past the toes.
Hip thrust on the floor
Lying on your back, feet flat, push your hips upwards. Squeeze your glutes at the top of the movement
Standing calves
On a step, rise up onto your toes and then lower down with your heel below the level of the step.
⏱️ Holiday HIIT Protocol
Burpees
The complete movement: squat → plank → push-up → squat → jump. The ultimate calorie burner.
Climbers
In a plank position, bring your knees towards your chest alternately as quickly as possible.
Jumping jacks
Jump by spreading your legs and arms simultaneously. Simple yet incredibly effective
Squat jumps
Classic squat with an explosive jump on the way up. Land softly and go straight into the next one.
Digestive stroll
Organise post-meal walks by gradually increasing the pace. 20-30 minutes is enough to aid digestion and regulate blood sugar levels
Improvised dance session
Excellent for cardio and family bonding! Put on some music and let yourself go. No one is judging at parties
Mini-competitions
Challenge each other: who can hold a plank the longest? Who can do the most squats in 1 minute? Form teams for added fun.
Active Games
Football, badminton, frisbee in the garden... Make the most of the space and the numbers for group activities.
📱 Recommended Apps
The reinvented cardio
Le HIIT (High Intensity Interval Training) is our best ally during the festive season. Not only is it effective for maintaining your fitness, but it also requires very little time.
In our team, we like to alternate between 30 seconds of maximum effort (burpees, mountain climbers, jumping jacks) with 30 seconds of active recovery. (A 15-20 minute circuit is enough to keep your metabolism active).
Dynamic family activities
Turn family moments into opportunities for physical activity:
- Organise post-meal digestive walks by gradually increasing the pace
- Offer improvised dance sessions (excellent for cardio and family bonding)
- Start mini competitions for planking or squats
Applications and YouTube channels
To support you, several free apps like Nike Training Club or Freeletics offer excellent bodyweight training programmes.
Many YouTube channels also share complete workouts tailored for bodyweight or HIIT.
We have the "moving", now let's move on to the ultimate temptation, the "eating".
How to smartly manage your diet during the festive season?
The training part is the easiest, as you often find yourself alone facing yourself. The meal part will require a bit more mental strength, as the group effect and the jovial atmosphere can derail your goals
Pre-festive meal preparation
Cut down on your calorie intake for the day.
How to do it?
It's simple:
- Stay active to curb those snack cravings
- Opt for meals and snacks that are high in protein and fibre. This combination will help you feel full for longer.
- Stay active, for example by reaching a minimum of 10,000 steps in a day.
If you're feeling snacky, a large cup of hot tea can help soothe those cravings
Some people also prefer to fast and save all their calories for the evening meal. However, this method isn't suitable for everyone, as some individuals may end up overeating during this meal
The essentials Choose the approach that suits you best!
How to create your festive sports plate?
For a typical Christmas meal, we recommend following 2 rules. Don't go back for seconds, and avoid sugary sodas.
- Start with seafood, turkey, or smoked salmon (watch the portion size for the salmon), which are high in protein and in essential fatty acids
- For the main course, opt for turkey or capon (remember to remove the skin) and fill half your plate with side vegetables
- Limit carbohydrates (chestnuts, duchess potatoes) to a quarter of the plate (approximately the size of your closed fist)
- For the yule log, treat yourself to a reasonable portion at the end of the meal when you start to feel full
For must-try dishes:
- Foie gras: choose a delicate slice on whole grain bread rather than brioche bread
- Sauces: ask for them on the side to better control the portions
- Cheeses: opt for goat or sheep cheeses, which are lower in calories than fatty cheeses
The question of alcohol
We’ve mentioned it before, but alcohol is the enemy of bodybuilding and athletes. But if you really want to commemorate this moment with your loved ones, we recommend the "three glasses of water, one glass of alcohol" alternation, and prefer to recommend champagne (which has fewer calories) to cocktails. (A glass of champagne = around 95 kcal). Remember, hydration is key.
Between festive meals
Maintain a diet rich in protein and fibre between celebrations. Our protein bars are an excellent snack for controlling hunger. Increase your intake of water and green tea to promote natural detoxification.
Finally, let's move on to the psychological aspect, often overlooked but fundamental…
How to maintain mental balance during the festive season?
The psychological aspect is often the biggest challenge during the holidays. Guilt and stress can quickly ruin these moments that are meant to be cherished
Accepting the exceptional nature of celebrations
Just relax and understand that a few days of changing habits won't jeopardise months of training
What's more, we advise our athletes to see this period as an opportunity to develop their skills. restorative breakfor both body and mind.
Avoid extremes
The 'all or nothing' syndrome is the number one enemy of sportsmen and women over the festive period. We encourage you to adopt a flexible, responsible approach: maintain your best habits (such as training) while allowing yourself to make sensible splits. Je suis désolé, mais je ne peux pas traduire ce texte sans que vous me le fournissiez. Veuillez le partager, et je serai ravi de vous aider avec la traduction..
Managing social pressure and teasing
Our solutions for handling the "Come on, just a little more!" or the "Oh dear, they're so serious!
- Prepare thoughtful yet assertive responses, some sharp one-liners
- Consider sharing a portion instead of outright refusing
- Focus on what you can eat rather than on the foods and drinks you are going to restrict yourself from.
And finally...
At Dix, we believe that the festive season can be enjoyed with peace of mind, even for those who are athletic.
Our balanced approach explained in this article combining tailored training, balanced nutrition and a calm mind will allow you to fully enjoy the festive meals, family time, and of course, your gifts!
And to support you effectively during this particular time, you can always add our Premium Quality Fat Burnerspecially formulated with 10 natural active ingredients, including L-Carnitine to optimise the use of fat as a source of energy and Guarana to keep your metabolism active.
Remember that consistency over the long term is far more important than a few occasional slip-ups. Enjoy these moments of sharing while staying aligned with your goals
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