Top Tips: Unwinding over the Christmas period
Christmas is the perfect time to rest and take a break from your usual working routine.
Today’s fitness culture has largely become about pushing your body to its limits and working 24/7 on that #grind, but it’s at this time of the year everyone takes a little step back to enjoy festivities with family, without the usual restriction/routine.
Whilst we don’t condone putting a stop to everything, we do strongly encourage trainers to set up a few automation tools, allowing them to switch off from their usual on-hand style of coaching and focus on what’s important – Family.
The key to automation – Getting started
Something that many trainers utilising My PT Hub have started doing over the past few years is creating short programmes (formerly known as ‘schedules’) to cover the festive period.
These contain a client’s usual training block they’re currently following, give or take a few days over Christmas and a little re-structuring and are a perfect way to keep your client accountable through the forms of precise compliance monitoring.
Not to mention the automation side of things. Each program assigned to a client will automatically pop your client a notification each morning, reminding them of the plan they have to log for that day, including progress photo/measurement updates if you’ve assigned a check-in day.
If you usually require clients to complete some type of form during their check-in you can also create a custom form via the ‘Forms’ area, setting this up as editable. Meaning, every time your client checks-in, they can complete your custom form via the one same app, not only making it quicker and easier for them but a lot smoother for yourself when it comes to checking their progress.
Keeping bad habits at bay
You and your clients work flat our during the year, learning and adopting new habits around both training and nutrition, don’t let the Christmas break jeopardise those.
The biggest temptation lies in food. Tables packed with nibbly bits such as fresh meats, bread and cheeses! It’s easy to get carried away! By all means, indulge and treat yourself, but remember to still track, if anything your protein intake!
For those clients who’s mental health around food may not be as strong, put together a simple nutrition guideline for the festive period. Explain to them the benefits of a more relaxed approach, but also the benefits of still tracking your food, even if it is slightly more than usual!
Something I have personally found to work well with clients is reducing their training frequency but keeping total volume the same, maybe slightly higher to account for the likely increase in total kcal consumption.
Let’s take a push/pull/legs split over 5 days p/week. I would break this down to a 3-day p/week split covering upper push/pull & an all over session!
This way, as long as you set the program up correctly, your client can still hit the same training volume and muscle groups.
Rest days are really important. They give your body a chance to reset and recover. Use the off-time as a way to re-visit other hobbies or plan a few training cycles for the next year. Find the latest books and research studies. Just because your body is taking a break doesn’t mean your mind has to.