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Best shape of your life

  /  Expert Advice   /  Best shape of your life

Best shape of your life

Did you know that media reports say that most people gain between 5 to 15 kilo’s of body fat in the winter months. According to research from the New England Journal of Medicine, the average amount is much more modest – just over a Kilo. However, even modest holiday weight gain may be cause for concern: A study by the National Institutes of Health found that this seasonal weight gain – even just a pound – is usually not lost after the holidays; it simply adds to the “weight creep” that sneaks up on us as we get older.

Whether the weight gain is a Kilo or Kilo’s, did you ever ask yourself why does winter weight gain happen at all?

As a personal trainer and fitness coach here are some common answers I’ve heard:

  • “I’m too busy over the holidays with family to hit the gym as often as usual.”
  • “I’m more stressed over the winter, and the food is there, so I eat more.”
  •  “No one can tell me not to enjoy myself over the winter, so I’m just going to eat whatever I want.”
  • I will start in The New Year I promise scoffing at that Cheese cake.

These answers all have a few things in common.

First, they assume that it’s an either/or proposition: You can either get in better shape or enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is a very limiting form of thought.

Second, these are all excuses or rationalisations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his or her highest life priorities. The problem then, is not lack of time, but that most people do not make exercise or eating healthy a priority. We all have the same amount of time – 1440 Minutes a day – but the way people prioritise the use of time is the difference between success and mediocrity. And remember, words mean little. Actions reveal a person’s true priorities.

Third, none of these are the real reasons most people gain weight over winter to begin with. The real reason is because an intention was never set for the opposite: To get in BETTER shape heading towards the spring/summer season.

Most people set a “goal” to get in worse shape over winter!

It’s not consciously set, of course, as few people would intentionally set out to gain fat. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the winter season, so why bother?

Once the decision has been made, then the rationalising (“rationing lies”) continues:

  • “Why should I deprive myself?”
  • “Family is more important”
  • “Worrying about diet and exercise during the holidays is neurotic”
  • “I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
  • “It’s only these two or three weeks that I let myself go wild”
  • “I’ll start the first week in spring/summer and lose the weight then.”

As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.

But what would happen if you set an intention and a goal to get in better shape ?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health? And Family would give you the support you need.

Here’s what would happen: You would get in phenomenal shape!

Believe me when I say that I’m not all that different from you just because I’m a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Christmas and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action.

I am a bit of a traveller and off to Hawaii for a 10 day Cruise around the Islands. I have a firm belief that when I travelle my workouts and nutrition would not suffer.

I challenge myself when I travel I say Why even settle for maintaining? Why not challenge myself to improve while I’m travelling?” The answer:

There is no reason, there are only excuses.

So I set a challenge for myself: To come back from every trip in better shape than when I left in 2012.

And I will actually find myself training harder than usual!

No matter where I was training – it could even be some “dungeon” of a gym in the middle of nowhere – it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal!

Master Coach Fred is living proof these programs work

What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.
Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” In fact, this experience is what led me to my “holiday fitness challenge.”

Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: “The Return in Better shape Challenge.” The difference was that for my “better shape challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

People who think I “deprive” myself to look the way I do would be shocked: I eat some damn good food over the holidays including my mom’s famous Lasagne. The difference is, every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ‘tis the season.’ In fact, I work out HARDER over the holidays!

The idea that you can either enjoy the holidays or stay in shape – but not both – is damaging and limiting. It hurts your social life, your emotional life and your physical life. Life is not an either or proposition; it’s a matter of balance. Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself, re-evaluating your expectations and acting in accordance with all of the above.

Your expectations will become your reality.

What are you expecting this  season? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.


Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up to the “holiday fitness challenge” the minute you finish reading this, and then just see what happens! click here for more info