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Working out during the festive period

Ho Ho Ho! Happy festive holidays to one and all. 

With the festive period upon us for many there is likely to be lots of rich food and being merry.

Santa in gym

Obviously over partying continuously can negatively effect us in different ways. 

Some common side effects are:

  • Ripping with the FEAR 
  • Disrupted sleep 
  • Stomach bloating / disturbance 
  • Constipation 
  • Acid indigestion / reflux 
  • Fatigue
  • Irritability 
  • Lack of focus and concentration
  • Anxiety 
  • Low mood / the blues 

These are only a few side effects and by no means exclusive. 

So what can we do to manage this and still enjoy ourselves? If that’s what we are choosing to do. 

Taking care of the health and wellness fundamentals will help. 

On waking up drink water and take vitamins and mineral supplements

Get your body moving and sweating this will help the body detoxify make you feel fresher and more energised. 

Eat some healthy delicious whole foods making sure you get some veggies in there for. 

In general just take care of your health the best you can during this period of indulgence.

When working out I use a traffic light system to ensure that I keep things balances . 

Red = high intensity heavy loading type circuits and strength conditioning.

Examples could be:

DMC High Pull Combo.

5×3:00 / 1:00 of kickboxing.

Loaded full body circuit training. 

Hill / stair sprints.

Yellow = medium intensity body weight drills, light cardio or dynamic stretching flow.

Examples could be: 

Bodyweight and kickboxing circuit (a resistance band is needed for this ) 

Skipping for 10:00

10 push ups, 10 burpees, 10 Rooney crunches. 10 rounds as fast as possible (AFAP) 

Dynamic stretching flow 

Green = very low intensity light recovery work. 

Examples could be:

Joint mobility drills.

Going for a brisk walk outdoors.

Going for a sauna or getting a massage

Depending how you feel and what your body needs should determine the colour activity you choose. It’s good to be gentle with yourself at this time of year. 

If you want a hard session then make sure you are not hung over and dehydrated because your performance will be different to when you are fresh and well rested, and there could be more chance of injury. 

I know that on Hogmanay I will leave 2019 with a solid Red strength conditioning session and I will welcome 2020 with a fun kickboxing session. I will have yellow and green season weaved in throughout as well. but that’s me. You should plan your workouts based on your needs.

Any Movement / exercising will definitely help your body and will make you feel better, you just need to be clever with your choice of routine. 

I hope this advice helps to keep you moving over the next couple of weeks.

Until the next time “Strength for Life”,



Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.