How to shake off the post-Christmas fug with 6 easy at-home moves
CHRISTMAS is all about slobbing out, eating loads of cheese and skipping the gym.
But if after weeks of overindulging you’ve woken up feeling pretty unhealthy and like you haven’t moved your body in months – it’s time to get up and get going!
“Starting the year with movement isn’t just good for your health; it’s a powerful way to feel strong, confident and ready to take on whatever the year brings,” says Mari-Carmen Sanchez-Morris, women’s health and fitness expert and founder of The FIT MAMA Way.
“Establishing an active routine early in the year sets the tone for healthier habits, giving you a strong foundation to work toward whatever goals you’ve set.”
But don’t start by feeling guilty for eating all that Christmas pud.
Mari-Carmen says: “Be kind to yourself. It’s perfectly normal to indulge a little more than usual.
“A few days of extra treats or skipped workouts won’t undo all your progress, so don’t let guilt overshadow the good memories you’ve made.
“Instead of dwelling on what you could have done differently, focus on what you can do now.”
However, it’s easy to fall into the exercise trap of going too hard, too soon and overdoing it.
You don’t want to end up injured, or feeling so rubbish about how out of breath you are that you give up before you’ve even properly started.
Mari-Carmen says the key is to set yourself realistic targets you can actually hit, rather than overwhelming yourself and committing to an extreme workout regime you’ll never stick to.
“Getting the new year off to a good start is all about creating a plan that feels realistic and exciting,” she says.
“Progress isn’t about perfection; it’s about showing up for yourself consistently.”
She adds: “When you start with even small steps, like a brisk walk or a short workout, you create a sense of achievement that motivates you to keep going.”
Not sure where to begin? Ease into things with Mari-Carmen’s super simple, super speedy six-step session that you can do without leaving the house.
Get up off the sofa and give your body the boost it needs to blast away the Christmas fug.
Best of all, it’ll take you less than five minutes to complete!
THE POST-CHRISTMAS WORKOUT
Brace and engage your core and do each move for 30 to 45 seconds each, before moving on to the next:
1. Butt kicks
Get your whole body warmed up with this one.
Start with your feet hip width apart and kick your heels up towards your glutes.
Alternate each leg and bend your knees, sitting back into a squat, in between swapping legs.
You can pump your arms in time too.
2. Walks outs
These are surprisingly fun and will get your heart rate up.
Stand upright, with feet hip width apart.
Drop your hands to the floor and walk them forwards into a plank position.
Then walk your hands back towards your feet and stand back up.
Repeat without stopping.
3. Press ups
Sorry, we know they’re not everyone’s favourite, but press ups are a classic for a reason!
Come into a high plank position – hands directly beneath shoulders, feet parallel and hip width apart.
Keep your hips in line with your shoulders, then bend your elbows to drop your chest towards the ground before pushing back up. Repeat.
Find it too difficult to hold a full press up?
Don’t worry, drop your knees to the floor to make it easier and as you gain strength, build up from there.
The 5 best exercises to lose weight
By Lucy Gornall, personal trainer and health journalist
EXERCISE can be intimidating and hard to devote yourself to, particularly at this time of year, when the rain is as relentless as your craving for carbs.
So how do you find the right workout for you?
As a PT and fitness journalist, I’ve tried everything.
I’ve taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
My top five forms of exercise, especially if you’re trying to lose weight, are:
- Walking
- Running
- Pilates
- High-intensity interval training (HIIT)
- Strength training
4. Squat jumps
This is a powerful move.
Start in a squat position – feet shoulder-width apart, knees bent, back straight, thighs roughly parallel with the ground.
From there, push up through your legs into a jump before landing back in your squat position. Repeat.
Remove the jump and just stick to squats if you’re finding it too tough.
5. Plyo lunges
Upping the intensity now! These are basically jumping lunges.
Start in a lunge position, with your front foot flat and knee bent, and your back foot on your toes, knee bent towards the floor.
Push off into a jump to switch legs. Repeat.
Struggling? Switch to static alternating reverse lunges instead, where you step back into a lunge then return to standing, feet hip-width apart, before kicking your next leg back into a lunge.
6. Mountain climbers
Finish on a high with mountain climbers.
Start in a high plank position and then bring alternate knees into your chest, swapping as fast as you can while maintaining your core connection and plank shape.
THE BENEFITS
The NHS recommends that adults do at least 150 minutes of moderate intensity activity a week (like brisk walking or having a dance) or 75 minutes of vigorous intensity activity a week (like taking the stairs, going for a run or having a swim).
And even just a little bit of exercise can make you feel amazing.
“Exercise isn’t just about burning calories; it’s a powerful way to feel good about yourself and get motivated,” says Mari-Carmen.
“Physically, it helps boost your energy levels, improves your fitness, and strengthens your immune system – ideal for tackling the colder months.
“Mentally, exercise is a game-changer. It releases endorphins, which improve your mood and reduce stress, making you feel more positive and focused as you set your goals for the year.”
Focus on consistency over intensity. And it’s not about restriction but balance
Mari-Carmen Sanchez-Morris
You don’t have to commit to a new year training regime alone either – rope a mate or family member in.
Mari-Carmen says: “Don’t forget, exercise can be social!
“Whether you join a class, sign up for a local running group, or just go for a walk with friends, it’s a great way to connect and stay accountable.”
WHAT TO FOCUS ON
The hardest bit is throwing your sports kit on and making time to actually do the workout.
Once you’ve managed that, you’re away.
“Start with what works for you – a few short workouts a week, daily walks, or trying a new fitness class,” says Mari-Carmen.
“The key is finding something you enjoy, so it doesn’t feel like a chore. Exercise should energise and empower you, not drain you,” she adds.
“Next, focus on consistency over intensity.”
Now all the mince pies are gone, you can start thinking about what you put in your body again too
“Nutrition is just as important [as exercise]” says Mari-Carmen.
“After the holiday indulgence, fuelling your body with wholesome, nourishing foods will help you feel your best.
“It’s not about restriction but balance – think adding more, not taking away.”
Stock up on lots of leafy veg, wholegrains and pulses, as well as protein like chicken and salmon to help your muscles recover after a workout.
And remember: “Progress takes time, so celebrate the small wins and don’t get discouraged by setbacks.
“Surround yourself with positive influences – friends, family, or even a PT – who can support and encourage you.”
Mari-Carmen adds: “Celebrate every small step forward, and remember, you’re so much more than a number on the scale or a bit of festive season indulgence.”