Killarney

<p>By Keegan Longueira&nbsp;from Activate Fitness</p>
<h3>Don&#8217;t self sabotage a year of hard work at Christmas time.</h3>
<p>The theory of marginal gains can be applied to marginal regression. A 0.1% increase in consistency over a month can have huge impacts on long term body composition and health. Never mock small changes. However, it can go the other way. The same way we never recognise in ourselves how well we have done over a period of time, we may also not recognise how things can easily slip. A bad meal turns into two, a week of no movement and prioritising health turns into two and a five year period of &ldquo;raising the kids&rdquo; before getting back to the gym turns into a 15 year regression.<br />It happens quicker than we think, so here are some strategies to navigate the festive season when it comes to health and fitness. Let&#8217;s not sabotage all our hard work.<br />If we can stick to this one principle, everything else follows and becomes, as I like to call it, &ldquo;Your non-Negotiables.&rdquo; Now put your name in there, &ldquo;Keegan&rsquo;s non Negotiables&rdquo;.</p>
<h3>Here are some of mine:</h3>
<p>I commit to working out consistently, when I haven&#8217;t for two days in a row, on the third day, I must do something. This is as good for my mind as it is for my health.<br />I can have a sugary snack and treat at any meal I choose with the following boundaries. Never two meals in a row and never three days in a row. Practically this looks like, a slice of cake on Saturday afternoon and an ice cream on Sunday &#8211; but not on Monday.</p>
<h3>Share!</h3>
<p>Myself and my wife like the taste of good foods but if we can see it&#8217;s packed with calories and a major red light, we cut it in half and share it instead of buying two. So either find yourself someone to eat with or save half for tomorrow!<br />Never compromise rest for temporary enjoyment for two days in a row. Stay up late, watch a movie, go out on the town, enjoy these things in life and make the most of it. But prioritise rest the following day, you will thank yourself for it.</p>
<h3>Water</h3>
<p>Always ask, am I hungry or am I thirsty?</p>
<p>So having shared some of my examples, why not set up your own list of non-negotiables to keep yourself in check. Share this with family and friends if that will help keep you accountable.</p>
<p>If you use the following categories, you could set up some pretty solid boundaries for yourself:</p>
<p>&#42; Rest and recovery: This could involve self care, meditation, sleep etc.<br />&#42; Food and having treats: Maybe you struggle with portion control or have a sweet tooth, that&#8217;s okay, but set boundaries.<br />&#42; Exercise and movement: Don&#8217;t let two days turn into three or one week, a month. Walking is exercising! Have intention on when and how you move.<br />&#42; Hydration: Are you getting enough water?</p>
<p>Have an amazing Christmas season and I hope to see you in the New Year!</p>


Get through Christmas in great shape

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