Personal Training, Liverpool Street



TEAM JDP Fitness is here to help you to stay healthy amidst mince pies, massive parties and mulled wine with our quick- fire hacks.

The festive period has to be the hardest time of year to stay healthy – the lure of buttery mince pies can throw even the healthiest of lifestyles off course a little, and when your nan’s making her famous Christmas pudding, you’re not going to be analysing your body fat to muscle ratio.

But, in the name of damage control and being kind to your body whilst still making the most of the festive fun,we have put together a Christmas quick fire hack list to help you stay on top of things.

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That’s right—a complete hack list of how we deal with late nights, boozey work parties and 101 mince pies, hangovers, bratwurst-fuelled Christmas markets and dark mornings making fitness motivation—well, non-existent. Keep scrolling to discover how Christmas looks to us and how to handle every spanner that the Christmas period throws in the works (without ruining your definition of fun, or abs).

Fitness motivation

It’s dark when you wake up and, well, dark when you get home. Motivating yourself to go the gym feels as likely as actually buying a chocolate-free advent calendar (aka, non-existent).

So. What would we do? When it’s dark in the morning it’s a physical challenge getting out of bed. You just want to have a little cuddle. If you can’t get to the gym, try a home workout.

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Just turn the heating up and then you’re good to go.

Hear, hear.

The importance of sleep

Did you know, there’s a strong link between the amount of sleep you get (experts recommend between 7 and 9 hours) and your performance when you exercise? Not to mention your general energy levels, appetite, mood and more.

After a poor night’s sleep, you’ll notice the intensity put into your workouts will decrease. Plus, another common side effect of sleep deprivation is craving sugary foods, so your appetite will also increase and you’ll want to consume way more food than you already have.

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So, we advise steering clear of social media, turning off the TV an hour before bed and dimming your lights to try and ensure a deep and restful sleep. 


Christmas is drawing closer and yet all you can think about this week is how hard you went at the Christmas party. 

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We’ve been there. How to deal?

We advise: Acknowledge that you had a good night and then put it behind you.’ Get up and:

  • Make a healthy breakfast
  • Stay hydrated
  • Do some exercise (however gentle)

Dreaded colds

You had Christmas drinks with your colleagues, then Christmas drinks with your friends from uni, then Christmas drinks with your partner’s friend from uni, and now you’re not even half way through December yet you’ve got a whopper of a cold that’s threatening to bed-bound you.

Our advice? If you feel a bit sluggish, a workout might actually make you feel a bit better.

If you’re really, really run down or you’ve got the flu – rest up, and stay in bed.

Christmas recipes

So, thanks to our tips, you’ve battled the Christmas fitness motivation dip, fatigue, hangover and head cold. 

Next up: the minefield that is nutrition.

Keeping track of eating healthily can be very trying over the festive period when you’re being hit left, right and centre with Malteser bunnies, Christmas sandwiches and crisps shaped like snowmen.

Personal Training, Liverpool Street

But, arm yourself with some trusty healthy Christmas recipes (including vegan and gluten-free healthy mince pies) and we assure you you can tackle the season hassle-free.

Fail to prepare, prepare to fail.

Festive stress

You’ve RSVP’d to too much festive fun, the tree’s too fat for the living room plus you still have no idea what to buy the in-laws. Christmas stress is, in it’s truest form, here.

It’s easy when stressed to let your normal fitness slip but we advise sticking to your normal workout—it could benefit you in the long run. Exercise is a great cure for stress. If you’re stressed or you’re feeling sad, you just never regret a work out.

You’re always going to feel better, you’re going to be smiling and laughing afterwards.

I know it’s hard at the time, but with all the endorphins, you can’t deny how good you will feel afterwards.


Our advice for this bit of the year is simple: Get in the festive spirit and start enjoying your favourite Christmas foods, opening the final final few of your advent calendar and shopping for the fitness gifts you think your cycling-lover mother and barre-obsessed sister will love.

Personal Training, Liverpool Street

We definitely recommend staying relaxed on the food front but do keep exercising, because it’ll not only help your fitness, but your overall mood. Over the festivities, it’s likely you’ll have a week off and enjoy lots of chocolate, and while it’s fine to have a little indulgence, you should try to keep moving in the run-up.

That way you don’t gain too much fat and just feel really rubbish come January the 1st. Sweat from home—you don’t need a gym.

Staying off the scales

It’s simple. Stay off the scales altogether unless you want to feel sad. At this time it is not an essential or necessary part of a healthy lifestyle.

You’re just going to feel terrible—so what’s the point?

Plus, over Christmas, your weight will inevitably go up, but it won’t all be body fat, just likely be bloating and your body storing water. Try and track photographic progress or judge how you feel in yourself, instead

Christmas day: Enjoying

Come Christmas day, we recommend enjoying all your favourite Christmas foods: the traditional Christmas dinner, cheese boards, Twiglets and ice cream. It’s the one day of the year where you should eat whatever you want and have a proper blow out.

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Our advice to you? Don’t worry or stress about it—remember, one day is not going make you fat. Just enjoy the special family time and do small things, like taking a walk and drinking lots of water, to be kind to your body.

Boxing day: Moving

Come Boxing day morning, you’ll still be indulging in Christmas leftovers and playing with your new presents, but we advise trying to move even if just for fifteen minutes.

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Why not try getting some movement in yourself this year? Whether it’s a walk or a HIIT session, every little helps. That way, you can burn a little energy and go back to enjoying the turkey sandwiches again.

New Year: Toasting

Wondering whether to go out or stay in this New Year’s? If you’re listening to us, you’ll be making the most of quality time with friends and family and not fretting about the calories in your glass of Prosecco.

Between the 26th and New Years Eve, keep working out—it just means you can balance things out over that period. 

Finally Please…. don’t tell me you are going to do what most people do… I’ll just wait until after the New Year and start then start.

If you were to eat well and train hard Christmas will be much easier to get through without damaging all your progress. People often make this huge mistake and put things off. By doing this in the period leading up to Christmas people put on an average of 3-5 lbs. You have the option now to really starter continue your weight loss journey and get ahead of the New Year Resolution ‘Pack’.

But its going to take discipline.

Have a great day.

author: Matt Williams


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