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| | Silly Season Strategies - Matt O’neill |  | |
You don’t need me to tell you that Christmas is here in a month. But I’ll remind you to have a food and fitness plan in place for the festive party season. Decide on which of the following strategies you’ll use and you’ll be sorted.
Peak Early Spend at least the next two weeks putting in extra effort to get into your best shape ahead of the holiday period. Being leaner before the parties start will give you an extra buffer against gaining weight when the food becomes plentiful. Extra fitness will help with fat burning, even when you have some days off exercise.
Party Late
Leave it as late as you can in December to start partying. As well as keeping a cap on festive calories, keeping your party period to a compact calendar tends to work better for you physiologically. A few quick, high-calorie days is far better at buffering fat gains than an extended month-long feeding frenzy.
Prepare to burn it off
Rather than use exercise as a back-up plan, make your Christmas holidays or January vacation period a time to ramp up your exercise efforts anyway. Plan your activities and what you’ll do with family to stay active. It doesn’t have to be gym workouts. Hikes, walks, camping, exploring and trips to the beach combine fun and fitness.
What’s your silly season strategy? | | More » |
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 | | | | | | Christmas Exercise Tips |
Are you hoping for 4 kilos of FAT from Santa? No!? Well - what are you going to do about it? It may be a little busier and harder to find time for exercise at xmas - so you have to make time - there is always time for your priorities. Here are some good ways to find a little more exercise at this time of year.
1. Get out and about. It is a beautiful time of year in Sydney to do some walking or cycling. Plan a bush walk with the family or take a walk at the beach. Or do a tour of your neighbourhood Christmas lights.
2. Increase incidentally. Incidental exercise refers to exercise you get in your daily activities. You can increase this by taking the stairs, parking further away from you destination, carry the groceries, go the long way (every little bit helps)
3. Explore the shops. Sorry to the men out there but this is a great way to get a good walk! Set yourself a big course of shops to explore – see as many shops as possible and take as many stairs as possible.
4. Set some priorities. Right now - before the parties, shopping and family invasions start is the time to make a plan for how and when you will exercise. Make a plan and stick to it – make it a priority. Maybe now is the time to start or get back into the gym?
5. Don’t Postpone. So many people put off their health and fitness until the new year and lose even more health and fitness before the “new year resolutions” begin. Then it takes months to get back to square one.
6. Keep Trying. Especially at this time of year - it is likely that your exercise plans will be disrupted. This does not mean you have failed. Don’t fall into the all or nothing trap – if you miss a workout or a week – get back on track ASAP.
7. Do 10 minutes. Even if you feel you have no time or motivation just try to do 10 minutes of exercise. You may even find once you’ve started you can do a longer – better workout. Begun is half done.
8. Exercise Before Eating. Get in a great workout right before a festive meal. You are less likely to want to ruin your hard work and you’ll be mentally switched on to your health and fitness.
9. Clean the house cleaning burns about 150 calories every thirty minutes. You will likely be home a little more and have guests so it’s a great time for a deep clean and a calorie burn.
10. Find extra Chores. Wash the car, wash the dog, plant a tree, dig a hole, mow the lawn, do some gardening, wrap the presents, walk the dog etc
11. “Healthy” presents. A Frisbee, bike or bat and ball to play with at the beach can make great presents that encourage the whole family to be a little more active. There is a whole range of sports gifts you can give or ask for to help stay active.
12. Buddy up. Try to team up with someone close to you that also wants to maintain health & fitness or lose weight. Then you can challenge and support each other to make the most of this leisure season. It doesn’t have to be all eating and drinking – there is definitely time for fitness too.
Make it a priority. RF | | More |
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 | | | | | | The Gift of Massage |
Michelle is offering some great specials on massage before December 7. Why not give the gift of rest and rejuvenation to someone special this xmas. Most of us are tired, stressed - overworked. Take some time out or give some time out for restoration.
Click more to book a massage > | | More |
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 | | | | | | Oxyshot Specials |
We are still using and recommending oxyshot to help with performance and recovery. Ever wished you could breathe a little easier? Ever felt sick during a workout? Ever wanted to be able to work harder? Do you get muscle cramps? Do you want less muscle soreness? Oxyshot helps with all of this and more by helping your body’s oxygen levels. I won’t get technical because i can’t - but I use it myself - I’ve tested it myself - it’s harmless and it really works! And it’s on special for December at $40.
Click more to get more oxygen > | | More |
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 | | | | | | Christmas Hours | We would like to be one of the first to wish you all a Merry Christmas! There is a little string of holidays - with the way xmas and boxing day and public holidays fall. Our xmas hours are as follows. 24th Dec- closed
25th Dec- closed
26th Dec-closed
27th Dec-closed
28th Dec-closed
29th Dec- 6-10am & 2-6pm (closed in the middle from 10-2)
30th Dec- 6-10am & 2-6pm (closed in the middle from 10-2)
31st Dec- closed
1st Jan- closed
2nd Jan- 9-12pm
3rd Jan- closed
4th Jan- back to normal hours | | More |
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 | | | | | | Member Xmas Party |
This year we have decided to go casual with the Xmas celebrations and would like to invite all members and their friends and family to our Christmas drinks RSVP: NA
WHERE: Norwest Crowne Plaza (across the road from the gym)
WHEN: Thursday 23rd December from 730pm
HOW: Probably best to eat something before hand as we are just attending the bar - others may be there - we aren’t organising anything formal so people can come and go as they like.
WHY: To have some fun and socialise and see how good looking you all are without gym clothes and sweat - hope you can make it!
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