Murphy’s Law: Top tips to stay trim over the festive season

2020 is not a normal year, we know this. It also means that the December holidays are unlikely to be the same as years gone by.

However, second wave or no second wave, South Africans are known to treat the festive period as an eat-all-you-can buffet. Research has found the festive season is one of the main reasons we gain between 5kg and 10kg a decade: we didn’t shed the extra kilograms gained between Christmas and New Year.

There are a few things you can do to have the best chance of not falling off the wagon this festive season. We spoke to specialist nutrition coach Neil Murphy for his top tips.

Murphy, who coaches athletes during the day, has an interesting system in which he encourages people to think like athletes. He says once you know what to eat and how to train, it is your mindset that will determine whether you succeed or fail. 

First, he says, always move. Take a walk. Swim. But keep moving. Then, he cautions, cheat in moderation and do so with foods that are comprised of protein and carbohydrates. Go easy on the sugar.

To deal with sugar cravings, he suggests having fruit and yoghurt on hand. Stop, or minimise how much alcohol you drink and stop smoking. 

Now that we have that out of the way, let’s get to Murphy’s five mental tips to stay the course over December.

Successful athletes stay calm under pressure

“We all get nervous; it’s a part of being human,” says Murphy.

“We all get stressed whether we like to admit it or not, and pressure is known to either bring out the best in someone or the worst. Great athletes don’t let pressure bring them down — they use it as fuel. They are under constant pressure, and they know how to deal with it effectively.

“Techniques used to stay calm under pressure include focusing on controlled breathing, positive self-talk and reassurance and meditation before competition.”

Using this technique to stay calm and focused will help with the discipline and fortitude required to stick to your game plan (diet). It also means that when you handle stress well, you are less likely to make poor diet decisions.

Successful athletes don’t dwell on the past

“In the NFL, if a quarterback throws an interception, you’ll often hear the coach say: ‘Don’t worry, next play.’ This is said to reinforce the fact you can’t change the past, so let it go and improve on the next play,” says Murphy.

“Successful athletes don’t dwell on the past, whether it’s negative or positive. They worry about how they can execute in the present and future.”

Expect to fail, or slip up. It is normal. But don’t beat yourself up if you did have an indulgent meal. Enjoy it, be present, and then move on and get back on track. 

Have a morning routine to get yourself ready for the day. A morning run on holiday is a wonderful addition.

Successful athletes are persistent

“Simply put, this means keep moving forward. Related to the previous point, continue regardless of setbacks. If it means falling nine times and getting up 10, then so be it.”

Anyone who has successfully changed their eating and maintained a healthy, active lifestyle will know it is not easy, and to win you need to persist — never quit.

Successful athletes set long- and short-term goals

“Once they have set these goals, successful athletes work extremely hard to achieve them,” says Murphy.

How do you stick to a plan to achieve goals? Write them down, both the short-term and long-term goals, says Murphy. “Break down steps needed to achieve your goal, and then plan your daily routine around that goal and stick to it.”

If you have packed a healthy snack or lunch, you are unlikely to fill up on Swiss roll at an event, for instance.

Successful athletes prioritise their activities 

“Have your priorities sorted out. To be successful, you have to know what is important at what time and always be prepared accordingly. This philosophy is extremely important when it comes to competing. Successful athletes prioritise their training, diet and recovery. They don’t leave things to chance, nor to the last minute.

“Keep a diary with you at all times and use it. Do what is important first, before anything else. This could mean preparing your meals in advance. As far as you can, and we know holidays make things difficult, sleep at the same time every night and wake up at the same time every morning. Have a morning routine to get yourself ready for the day. A morning run on holiday is a wonderful addition,” says Murphy.

Successful athletes listen to their bodies

“It may sound foreign to the no-pain, no-gain crowd, but listening to your body and paying attention to how you feel makes a difference in your workouts. How? Simply put, your body is smart. It will give you signs when you’re sore, injured, or exhausted — all of which could be signs that you need to rest,” says Murphy.

Unfortunately some people ignore these signs and push themselves to their limits, all the time. “This can cause serious injuries, and both mental and physical exhaustion,” says Murphy. A sure way to lose interest in a new healthy lifestyle is to wear yourself out until you can’t bear it any longer.

“When experienced athletes feel like they are unwell they will have a rest day. When they feel pain in a certain area they will stop training to seek professional advice. By doing this, it allows them to train effectively and function well,” Murphy says.