The holidays are supposed to be fun and enjoyable and they totally are, but they can be really stressful too. From work to family gatherings, to preparing your homes for guests, shopping for gifts, etc. And because of all of this, you may feel like you just don't have enough time. You don't have time to care for yourself, you don't have time to prepare healthy meals, you don't have enough time to go to the gym. F that.
If you're looking for tips for staying active over the holidays, at King Strength and Performance in Cranford, NJ we're here to help. The holidays are a festive but busy time of shopping, celebrating and often enjoying those extra holiday high calorie meals. However, with a few simple tips, it's possible to stay fit throughout the holiday season.
SET AND MAINTAIN YOUR FITNESS GOALS
Setting a goal is perhaps the most obvious way to keep up a fitness routine during the holidays. Think about the results you want. Do you want to continue a training regime for an upcoming race or competition? Are you looking to lose weight? Are you looking to add on some lean muscle? If so, how much weight?
Whatever your desired results, write down your goals and the actions needed to get there. The personal trainers at King Strength and Performance can help you identify the action steps and routines you need to achieve the results you want. There's no better gift you could give yourself this holiday season than becoming a better version of yourself.
STAYING CONSISTENT REQUIRES PLANNING
Setting you fitness goals is the easy part. Keeping up the routines that help you accomplish your goals might be another story, especially during the Holiday season. With a little planning, staying active over the holidays is doable, and can even be fun. Here are some things to consider to help you stay motivated and more importantly consistent:
1. FIND A TRAINING PARTNER
Working out by yourself doesn't have to be your reality. Find a friend or a group of friends who have the same mission as you; staying in shape throughout the whole year. Go to the gym together, go running together, participate in a race or competition together; basically have fun exercising together. Staying healthy doesn't have to be negative, turn into a positive and hangout with your friends!
2. FIND YOUR "WHY"
Let's be honest, most fitness and motivational books, podcasts, etc only focus on external motivators, relying on things outside of ourselves to keep us motivated. This isn't all negative, we do need to have some external motivators in our lives; however, internal motivators are the real key to moving forward towards achieving your fitness goals. Finding your internal "why" is critical. What's your vision for your health, for your life, for your relationships? Why are you willing to endure the hardships that come against you in order to see a better outcome for your future? Answer these questions to yourself and it will become much easier to say "no" to that slice of pumpkin pie and say "yes" to getting yourself to the gym.
3. PLAN YOUR EXERCISE
"Failing to plan is planning to fail." There is always time for a workout; if you plan and make time for it. Something is always better than nothing. Even if you don't have a perfect workout in place, a bad workout is sometimes better than no workout at all. Set yourself up for success this holiday season and create a plan for your health. You'll thank yourself for it on New Years, when you're ahead of the game.
At King Strength and Performance, you are able to plan which workouts you're going to attend ahead of time. If you download the MindBody App, you can pre-register for classes for the upcoming week. Planning time to go to the gym is a perfect start.
4. DITCH THE "ALL OR NOTHING" MINDSET
A lot of people have an "all or nothing" mindset when it comes to fitness. They hold themselves to high expectations to be absolutely flawless in their fitness routines and nutrition but as soon as they fail to meet those expectations, they fall back into their old patterns and habits. Pretty soon, they give up altogether. We must ditch that "all or nothing" mindset and allow yourself some room in your fitness routine for dessert.
Often times, we can be our own worst critics. You may find yourself nitpicking and tearing down yourself. But this can hurt not only your self esteem but your fitness success. Treating yourself with self compassion and allowing yourself to understand that you're human helps, humans are imperfect. Expecting perfection is a terrible plan,
STAY FIT THIS HOLIDAY SEASON
Stay fit during the holiday season with help from King Strength and Performance in Cranford, NJ. You can browse through our class offerings online, schedule an appointment with one of our elite personal trainers, or visit our facility in person. We look forward to meeting you and helping you achieve your fitness goals.
Don't get FA LA LA LA FAT.
As a reminder, we have 2 central training themes that we rotate between in during our strength block programming:
(1) Intensification: Power, Strength, Speed and Explosiveness
(2) Accumulation: Volume, Body Composition and Work Capacity (Endurance)
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable and smarter.
We're finishing October's accumulation block where the theme was the German Body Composition Training, where the focus was on building lean muscle mass, improving our work capacities and improving our body compositions.
We're done dealing with the Germans and Russians for now.
For November, we're going to be transitioning into an Intensification block.
Intensification blocks focus on power, strength and speed. The primary focus of this strength block will be to simultaneously get everyone stronger and more explosive utilizing the French Contrast Method (FCM).
To properly understand the French Contrast Method (FCM), you must first have a proper understanding of two distinct styles of training: (1) Complex Training and (2) Contrast Training.
Complex training involves performing a heavy compound exercise followed by a plyometric exercise that is similar in movement pattern. A complex training set can involve a squatting movement pattern and pairing that with a jump at a significant lighter load.
If you recall back to May 2019, we had an intensification strength block known as Complex Training. Complex training integrated strength training, plyometrics and sometimes sport-specific movements. It consisted of an intense strength exercise followed by a plyometric exercise. Strategically selecting explosive exercise to gain Post Activation Potentiation (PAP), which is the driving force behind the complex training method.
What is Post Activation Potentiation?
The term Post Activation Potentiation (PAP) simply refers to an acute excitation of the neuromuscular system following some form of exercise (5RM Back Squat). This acute excitation has been shown to improve subsequent explosive performances such as the counter movement jump and sprint speed. The complex training method has been shown to improve jumping, sprinting, throwing, kicking and even change of direction speed performances.
Theoretical model representing the relationship between post activation potentiation (PAP) and fatigue regarding possible windows of enhanced performance
Contrast training is a heavy set followed by relatively lighter sets over a period of sets. This method is aimed at improving maximum strength, with the use of sub-maximal drop sets. In this case, a front/back squat can be utilized at a higher percentage of workload and followed with a 10% drop set.
The French Contrast Method (FCM) is the beautiful hybrid bi-racial baby of these two training themes.
The combination of exercises increases the amount of muscle fibers that are recruited to perform a movement, as well as the speed at which those fibers are recruited. This increases the speed at which your muscles can produce force (rate of force development), explosive strength and speed endurance.
The French Contrast Method (FCM) places a lot of stress on the individual, which is what makes it such an amazing tool for increasing explosive strength and speed endurance.