By Jacques Thibault, Special Olympics BC Sport Consultant
Jacques Thibault, an internationally recognized training and speed skating expert with a Master’s degree in science, works with Special Olympics BC athletes and coaches to help empower them to be their very best.
The festive season is here and Special Olympics BC programs are taking a holiday break. Staying in shape will 100 per cent depend on you and the choices you make during the holidays. Did you know that an average North American male consumes almost 7,000 calories on Christmas day? That’s the equivalent of gaining about two pounds in one day!
Here are some tips to stay in shape during the holidays.
1) Eat properly
Many holiday foods are full of calories. For example, eggnog has almost 400 calories per serving, so weight yourself often and skip seconds.
2) Stay focused on what you are trying to achieve
For many Special Olympics BC athletes, the holidays are important because it is just a few months ahead of 2019 SOBC Winter Games and Regional Qualifiers for summer sports. Gaining weight and being inactive can significantly diminish your chances for success later on in the year. So stay focus on your goals. This does not mean not enjoying the holidays but having a balanced approach is always the best recipe for success.
3) Ask your coach for a program for the holidays
Even if Special Olympics BC programs are also on holidays, many training programs can be done at home. Ask your coach or your Club Fit instructor for exercises to do at home. Flexibility, core strength, and some sport skills can easily be part of the holiday season.
4) Enjoy the great outdoors
Holidays are great for outside activities, walking uphill, or jogging for an hour, which can burn around 500 calories per hour. Want to build a snowman? Great, that will burn 300 calories. Love to go sledding? So much fun and it will burn more than 500 per hour. Skating, snowshoeing, and cross country skiing also burn around 500 per hour. All these activities will keep you in great shape and breathing fresh air is awesome for good sleeping at night.
5. Sleep and rest
Sleeping properly is often underestimated during the holidays. Late night family gatherings can change sleeping patterns and unfortunately produce unwanted changes that can increase weight and stress Have fun but remember to get your sleep and rest.
Have a happy holiday season and wishing everyone the best success in 2019!