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Eat, Train & Be Merry

The holiday period can be a time of mixed emotions. For many they are readying themselves for over indulgence of food and alcohol. Regardless of your religious beliefs the Christmas / New Year period is a time for family and friends to spend time together and have fun together. Reflections on the year that was and looking forward to the year ahead.  Good times among friends, a few quiet ones and lots of great food – sounds fun. Unfortunately for many, the post holiday period can be a negative time.

How can we best manage this period so we make sure we enjoy ourselves and start the New Year with a bang?


  1. Revisit your goals daily. The chase of your goals don’t finish in Mid December and then resume in the New Year. Make every day count, that doesn’t mean every day has to be busy or crazy. A day off or a holiday is great when scheduled. Set your goals for 2016 now. Start immediately. Checking in with your goals on a daily basis is much more likely to keep you from going too far off course.


  1. Sleep is King. Make the most of the time away from the office, enjoy your evening sleep. Grab an arvo nap. Be in bed before midnight whenever possible.


  1. Train when you wake up. When you don’t have to go to work the possibilities for activities are endless. Sometimes if you don’t get your session done in the morning, events can come up and next thing you know you have missed your session for the day. Once you have got that quality session/movement done in the morning you are more likely to make healthy choices throughout the day to support that positive morning decision.


  1. Schedule some activities. Catch up with your mates for a swim, surf or walk. If you go away – book in for a game of tennis, go for a swim, take a hike through the bush or generally get active. Make activities part of your holiday. Learn a new skill, 5-10 mins a day between Christmas and New Years and you will be able to juggle!


  1. Food
  • Eat your fats and proteins at the start of the meal.
  • Eat veges with each meal.
  • Like the Poliquin advice for cheat meals, fill your plate, put everything you intend to eat on the table. Once you have eaten that, you are done!
  • Take a few different dishes to dinner parties/Christmas lunch or dinner. At least that way you know there is food that suits your lifestyle
  • Choose a couple of days where you eat what you feel like. That way it fits into part of the plan and limits the risk of things blowing out day after day.
  • Enjoy your food


  1. Alcohol
  • Plan the days where you plan to enjoy a few drinks. Don’t worry about it, enjoy yourself. On the days around it ensure you are sticking to your normal diet as much as possible.
  • Consume some quality fats. If you are out for a work dinner, order some cheese to go with your additive free organic red wine. Take some cheese with you if you are heading to someone’s house.
  • Choose clear spirits with soda water and lime/lemon if you get a chance. Go preservative free beer if you decide to drink beer.
  • Drink water. Let’s be serious though, if you are going to have 10 beers, having a glass between every beer is going to ensure you spend more time in the bathroom than with your friends/family. Water helps to limit the damage of alcohol. As Paul Chek says Dilution is the best solution for pollution.
  • Drink Green tea pre and post alcohol consumption. The antioxidants counter the oxidative stress that compromises liver function.
  • Take Activated charcoal – 1 / drink or load up the next day.
  • Vitamin C, Milk Thistle & B-Vitamins


  1. Check out this link – Alcohol without the hangover!


Wishing you all a Merry Christmas from the RealMovement Team!

Rohan Smith

About Rohan Smith

Rohan Smith is Defence Coach with the Goldcoast Titans and has 15 years of experience working with elite Rugby League players in the NRL and European SuperLeague. Rohan is a mentor within the 12-month RealMOVEMENT Coach Development Program. Brother to RealMOVEMENT Founder Keegan Smith, Rohan has been a key part of the development of all things RealMOVEMENT.

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