How to turn a busy December into your secret weapon and get ahead of your health & fitness goals, the anti-perfection way!

If you're the kind of person who is already in the habit of getting your regular workouts in regardless of how busy you are, respectfully, this post is not for you!

I'm talking to the people who are drowning in gifts to shop for, school events to attend, works parties, end of year deadlines and approximately 392 cries of "Mum! I need (insert very specific ingredient/art project material/fully constructed outfit here) by 6am tomorrow!" per day. The people who hate the dark mornings and dark evenings and end up at the bottom of the priority list, feeling completely frazzled.

I'm talking to the people who genuinely have the best intentions of hitting the gym, but how on earth are you supposed to take care of all of those things mentioned AND find an hour for a solid workout 3-4 times a week without writing the whole month off and just starting again in January?!

Well, here I am to give you the fool proof answer - the truth is ... YOU DON'T!

Listen, even though you might fully intend to do a workout; you've set your alarm, your gym clothes are in your bag all ready to go, you've booked a class for after work - intentions don't get you anywhere on their own. The best and most effective workout that you can do, is simply the one you can and will realistically do. It doesn't need to be any more complicated than that.

So if you don't have time to hit the gym for a 60 minute workout, do a 30 minute one instead. If you don't have time for that, a 10 minute blast is fine! If you can build small, easily repeatable habits that you can either continue or expand on in January and beyond, you will always be miles ahead of where you would be on not completed workouts; no matter how well intentioned.

Here's how you could do it

a 10 minute workout between tasks?

3 exercises while tea (I'm northern ok?!) cooks?

Also, don't forget that December is always a quiet month in gyms. Just think, no queuing for machines, no feeling intimidated by lots of people making lots of noise - bliss for the gym anxious! Get yourself down there for a 10-15 minute blast on your way to/from work.

Remember, small and done will always beat an unfulfilled intention every time!

Here's why it works

Even small amounts of movement can create positive changes in the body, such as:

• Your heart beats faster which means increased and better oxygen delivery to your tissues and organs (you know, that stuff we need to live)
• Speaking of oxygen, breathing a little heavier and faster means we can take in more oxygen and exhale more carbon dioxide
• As we move, our muscles squeeze and release which creates heat - perfect for these December temperatures!
• Increased blood flow and increased body temperature gives us a lovely flushed complexion (aka some colour to the cheeks) and makes us look like less of a sickly Victorian child

Did you know there are also some great cognitive effects too? Yes, even with a small burst of movement, such as:

• Attention, memory and impulse control all improve
• Processing and reaction time improve
• Stress reduces and positive feelings increase thanks to the release of hormones such as dopamine and serotonin

I mean, I don't know about you but to be warmer, more alert and happier while we deal with the December of it all, and just in a few minutes a day sounds GREAT! And just think, you'll have a head start on those January goals too.

Let's put it into practise - pick a couple of these and cycle through them, making sure to warm up before and have a lovely stretch afterward.

***(Disclaimer: Please always consult a doctor before beginning any new exercise program. Please ensure you have adequate space and safe equipment and that you are fit and well enough to perform exercise before you begin. Always use common sense regarding fitness levels and ability when exercising, making sure to stop should you experience any pain)***

Strength

1 minute of squats (can be bodyweight or use some resistance from a dumbbell, kettlebell, tin of beans, couple of bottles of water)

1 minute of push ups (can make them easier by being on the knees and having the hands higher than your hips ie on a step, counter, against a wall, or you can make it more challenging by having your feet higher than your shoulders ie on a step or box)

1 minute alternating lunges (forward or backward - again can be bodyweight or use some extra resistance from dumbbells, tins etc.)

1 minute bicep curls (either bodyweight or with extra resistance from, you guessed it, dumbbells, bar, tins etc.)

1 minute overhead shoulder press (do I need to say it again? Bodyweight, dumbbells, bar, tins?)

Repeat this twice and boom! 10 minutes smashed!

Mobility

1 minute cat/cow

1 minute neck rotations (slowly look left, slowly look right)

1 minute neck flexion/extension (slowly look up and lift the chin, slowly look down and tuck the chin)

1 minute right hip openers (step over the gate)

1 minute left hip openers (step over the gate)

Repeat twice

Cardio intervals

20 seconds jumping jacks 10 second rest x 8

20 seconds jog/sprint on the spot 10 second rest x 8

20 second mountain climbers 10 second rest x 8

Ok technically this is between 10 and 15 minutes depending on how much rest you take between rounds but you get the idea!

If you take anything from this post, I hope it's the knowledge that your fitness doesn't need perfection, it needs real and achievable consistency. Ten minutes count and they add up! Ten minutes can also be increased when life is a little calmer so - use these moments to move, give yourself a break from the perfectionism and to set yourself up for success.

Let me know how you get on!

Leila x