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Last night I was playing with my 2 boys Joshua, and Harrison while mum was out exercising. We decided to have a Christmas season Dance Party! We looked up different songs on YouTube and danced along to all our favourite songs. There is nothing quite like having kids in your life around the Christmas season. Their imagination and wonder is very infectious and I can’t help but get excited as well!


Even though this is the time of year when our routines gets changed it is still a very important time to maintain all the good work you have done over the year. Or maybe even throw in some extra to counteract the spike in calorie consumption.

Today I want to give you my 5 top tips to maintaining your results and offset the possible pudding blow outs.

1. Offset your body pollution!

When a big corporation wants to pollute the environment they ”offset” the damage by planting trees in another area. Obviously I don’t agree with polluting the environment for any reason especially financial gain by you get my point.

Exercising to offset the damage of a big celebration day is much more effective than “burning it off” the following day. Especially if you do a high intensity session like circuit training, or bike intervals for example. Your body goes into a state called Afterburn which means your calorie consumption is elevated for up 24 to 48 hours after the training session. So when you go to bed that night your still burning calories at an elevated rate. Great for fat loss and looking toned.

2. Earn your Christmas Pudding and New Years Nibblies!

How good does it feel if you complete a project and then earn a reward! Feels Good! Well treat Christmas day the same way. Exercise the day before and treat it as your project before your reward. You will feel better mentally because you have earned your pudding and your waistline will be better off for it.

3. Carb Cheating!

After completing an intense training session your body is ready to replace glycogen (energy) in your muscles so some of the carbohydrates that you eat will be used up instead of being stored as fat instead of the spots we don’t want it!

4. Healthy Fats and Proteins = FRIENDS!

Ever eaten half and avocado or eggs ? I bet you felt fuller for longer.

· Healthy fats have the least insulin response out of all the macronutrients. Insulin is the hormone that is involved in fat storage so this is a good thing! Fats also are energy dense so they are a long lasting energy source.

· Proteins are a gem because they cause the stomach to send a message to the brain to signal that you are full. Not to mention they lower the G.I of that meal. G.I: Glycaemic index: How fast you turn food into blood sugar and then the excess into fat.

So I’ll be filling up on this good stuff first followed by smaller portions of the treats. You can still enjoy everything but this will help to minimalize the naughty stuff.

5. Relax and have fun!

As I mentioned in the beginning, having kids around at this time of the year makes it for me.

On the other hand many people find this time of year to be the most stressful! From presents, to food, to busy shops to waiting for mail to get here on time and so on. When it comes down to it does it all really matter that much? As long as you have your health and loved ones the rest is just part of fun. Stress only makes you age faster, crave bad foods, inhibits your brain power and effects everyone else. So Relax and have fun!

There are my 5 tips, I hope they are helpful. I mentioned intense exercise a few times. This is specific to you. It may be a weights session or a hill walk. All you have to do is make sure your heart rate is up and you feel a burn in the muscles and you are doing it right. As always if you are not sure seek the advice of a professional.

I’ll be running group sessions over the break so if you would like to come along click the link below for my end of year – leap into the new year timetable:

Bookings via

Wishing everyone a happy and safe New Year.

Core Sports

Michael Crawford

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