MV/FIT Movement Fitness

How to maintain your results over Easter?

Spring has finally sprung and Easter is just around the corner. 

So from a training and nutrition standpoint, we often get asked, "How do I maintain my momentum and results over Easter?"

Firstly, it's easy to take your foot off the gas during the half term or on holidays.  

But it's especially important to maintain a base level of consistency over the holidays to prevent the feelings you get when you start and stop something.

Because when you are training and eating consistently, everything is starting to become more automatic and a lot smoother.  

And then when you have 1-2 weeks off from your normal schedule - such as a week off at Easter - it can then become really difficult to get back into the swing of things.  

So what do we recommend here at MV / FIT to keep on track and maintain your results over Easter?  

1. Maintain some form of exercise 

If you are going to be away from your structured gym sessions, then it's super important to not stop exercising altogether.  

So what can you do instead? A bodyweight home (or hotel) workout or any form of cardiovascular exercise (walking, swimming, cycling, running, paddle tennis etc.).  Because maintaining any form of exercise will lessen and in some cases prevent: muscle loss declines in strength  or any reductions in your fitness.  

So it is well worth continuing to exercise to maintain your results and keep that forward momentum. 

2. 80 / 20 rule for nutrition

Try and maintain a base level of consistency around your nutrition. A really simple rule we like is, 80% of your foods come from unprocessed/ made from single whole food ingredients and 20% can be more flexible depending on your preferences.  

So there is definitely room for a few Easter eggs in there!  

And no, eating a few maltesers isn't going to ruin your progress or send your blood glucose into the stratosphere (n.b. so long as you don't have any blood glucose issues in the first place).  

Pro tip: Glycemic index refers to how quickly carbohydrates raise blood glucose levels. Fun fact - because of the high content of fat in chocolate, it doesn't raise blood glucose levels as fast as let's say white rice.  

However, that is only a small part of the picture.  

The total amount of carbohydrates and fats consumed is key.  

But most significantly, it is the total calories that is the most important part of the equation when it comes to maintaining or even making results in the gym.  

So, the important question to ask yourself is, "how much is eating a moderate portion of chocolate over Easter going to cost me in terms of calories?"    

Because just looking at glycemic load or glycemic index is missing the wood through the trees. As your daily calorie intake and total daily energy expenditure (calories burned each day) will always trump other variables when it comes to fat loss or health.  

Now this isn't saying other things aren't important, but zooming out and looking at the bigger picture is crucial when it comes to your overall health and peace of mind. 

To conclude, we 100% recommend taking some time over Easter to relax and enjoy time with your family and loved ones. This is your time to unwind and relax from your usual weekly routines.  

But by maintaining at least a base level of exercise and consistent nutrition using the 80/20 rule, you are putting yourself in the best possible position to keep that forward momentum going when you return to the gym.  

Happy Easter! 

- Coach Alex

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