The holiday season is here!
Christmas is all about joy, family, and celebration – but it doesn’t have to mean abandoning your health goals.
Here’s how to enjoy the festivities while staying on track.
Christmas tables are often loaded with rich dishes and sugary treats. Try these simple swaps and tips:
Smart Plate Strategy
Enjoy Festive, Healthy Sides
Dessert Upgrades
Mindful Eating Tips
Impress your guests with this Fruity Christmas Tree
Recipe and image provided by Woolworths.
Ingredients (serves 8 people)
Method
Step 1
To create the tree’s internal structure, cut slices from apple ends, so it sits flat on a round board.
Step 2
Carve out a 3cm-deep hole in apple wide enough to fit carrot top. Don’t carve all the way through.
Step 3
Sit the carrot into the apple and swivel until it sits firmly in the apple.
Step 4
Use a metal skewer to poke holes into the carrot at different heights. Cut wooden skewers into different sized lengths, then stick into holes (longer ones towards the base of the tree, and small ones towered on the top).
Step 5
Stud skewers with fruit, as desired. Note: We used green grapes, kiwifruit (cut into halves and quarters, with some flesh pieces cut into star shapes), hulled strawberries and watermelon (cut into star shapes).
Fitness Gift Ideas
Looking for the perfect present for the active person in your life? Here are some ideas:
Budget-Friendly (Under $50)
Mid-Range (Under $100)
Splurge Gifts
Charlie loves both bodybuilding training and watching bodybuilding as a sport! He also enjoys talking with people on how to improve their hypertrophy training.
I started at PCYC Queensland a little over a year ago, in October 2024.
When starting my fitness journey, I was met with a lot of positive influences in my gym that helped me work towards my goals. I wish to be a positive influence on those who are starting out also and wish to help as many people see the benefits of all exercise!
I am currently doing basic high intensity cardio and hypertrophy training to keep the joints and muscles active. Getting bigger and stronger is always a positive also.
Fusion is one of my favourite classes to run. It’s always met with some anguish and complaints by the participants, but they always persevere and come out stronger and grateful after the session (they secretly love it too!)
My favourite moments are doing the fundamental classes at PCYC Gladstone. Seeing beginners come through and get comfortable and confident while training within the gym is always a highlight.
Study anatomy and human biomechanics. These skills are extremely valuable and can help bolster your arsenal when teaching exercises along with progression and regression of movements.
Discover PCYC Gladstone or view the gym timetable.
Staff member Susanna says she’s like Peter Pan – a kid on the inside. And although she’s 100% Italian, she admits she’s not a fan of cheese!
I started at PCYC Logan in November 2022 as Rhythmic Gymnastics Coach. After a couple of months, I also started the role as Senior Leader for the Little n Active program. I worked as much as I could while pregnant, then my baby arrived!
After a year’s break, I started at PCYC Beenleigh in November 2024 as a Fitness Instructor, and later on I had the opportunity to be a Senior Leader again the for Little n Active program here at Beenleigh – so I am currently doing double roles!
I’ve always worked with my body as I was a professional dancer and through movement, I can express my personality better than words.
When I arrived in Australia in 2018, I wanted to study to improve my English, so I decided to go for the Fitness Industry to learn more about the body and the benefits of training.
I am currently doing the Activ8 8 Week Challenge, and I am super happy because I feel much better than I did a few months ago. Also, I am going for at least a 30 minute walk every day. My goal is to strengthen my upper body and see some biceps!
Fit & 50!! So much fun, people are lovely, and we became a family. It feels like I am not working at all! Just love it!
Discover PCYC Beenleigh or view the gym timetable.
Trent has a friendly personality and is very motivated at our gyms.
A quick fun fact: he has a friend from reception that trains with him!
I have been a member for 3 months now!
I love training with my buddy Jacob, who’s the Member Services Officer at PCYC Deception Bay! I have started the Activ8 8 Week Challenge, and the team has really motivated me to complete the challenge!
My goals are to stay fit and active, keeping the motivation and want to challenge myself by currently taking part in the Activ8 8 Week Challenge.
As I’m doing the challenge, the exercises in the ‘Day Two (Pull Exercises)’ have been my favourite!
My favourite piece of equipment is the Bicep Curl Machine. I love the way it properly shows the work for it and stability.
Discover PCYC Deception Bay or view the gym timetable.
There are many gym and fitness misconceptions out there. Let’s explore some of the most common ones.
Doing sit ups will give you abs
This is one of the most popular fitness myths around. Many people believe that doing endless sit-ups will help them lose belly fat, or that leg exercises will melt fat off their thighs.
Unfortunately, the body doesn’t work that way.
Spot reduction, the idea that you can lose fat from a specific area by exercising that part of the body, has been repeatedly disproven by research.
When you exercise, your body draws energy (calories) from overall fat stores, not just from the area you’re targeting. This means that while abdominal exercises strengthen and build the muscles underneath, they won’t directly burn the fat covering them.
To achieve visible abs or to define any muscle group the key is reducing overall body fat through a calorie deficit.
This means consuming fewer calories than your body burns over time. The principle is simple: calories in vs. calories out. Your body burns calories through three main components:
Together, these make up your Total Daily Energy Expenditure (TDEE) – the total number of calories you burn in a day. There are many reliable TDEE calculators available online to estimate your daily calorie needs. By comparing your calorie intake to your TDEE, you can adjust your diet to create a sustainable deficit for fat loss or a surplus for muscle gain. In short, if you want visible abs, focus on nutrition, consistency, and total-body training, not just endless crunches.
Strength training, cardio, and a balanced diet all work together to help you reveal the muscle definition you’re building underneath.
Cardiovascular exercise is the best way to lose weight
While cardio workouts such as running, cycling, or rowing are excellent for improving heart health and burning calories, they are not the only or even the most effective methods for long-term fat loss. Relying solely on cardio can lead to plateaus and even loss of muscle mass if not paired with strength training and proper nutrition.
Strength training plays a crucial role in sustainable weight loss. Unlike cardio, which primarily burns calories during the workout itself, strength training creates a higher afterburn effect (known as excess post-exercise oxygen consumption or EPOC). This means your body continues to burn calories for hours even up to 72 hours after you’ve finished exercising, as it works to repair and rebuild muscle tissue.
Building lean muscle also increases your resting metabolic rate the number of calories your body burns at rest. The more muscle you have, the more energy your body requires daily, which helps make maintaining a healthy weight easier in the long run.
For best results, combine consistent strength training with moderate amounts of cardio and a balanced, nutrient-dense diet. Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains, while keeping overall movement high throughout your day (like walking, stretching, or taking the stairs).
By blending all these elements, you’ll not only burn fat more efficiently but also build a stronger, more resilient body — one that looks and feels healthy well beyond the number on the scale.
Lifting weights makes you bulky
The reality is that building large, bulky muscles takes years of intentional, heavy training combined with a calorie surplus.
Most people and particularly women simply don’t have the natural levels of testosterone or anabolic hormones required to gain large muscle mass easily.
Instead, strength training helps shape and define your body, not make it bigger. It reduces body fat, improves muscle tone, and gives that “tight and lean” look many people aim for. When you lift weights you increase lean muscle mass, which boosts your resting metabolism, meaning you burn more calories even while resting. Your posture improves as well as your overall strength, making everyday movements easier and reducing injury risk.
Ironically, avoiding weights for fear of getting “big” can lead to slower fat loss and a softer look because muscle is what gives the body a toned appearance. So rather than making you bulky, lifting weights is one of the best tools for creating a strong, lean, and healthy physique.
Angela (known as Ang) loves fun hair and funky earrings, as bright colours make her happy!
I joined the PCYC Townsville team in November 2024.
During my own fitness journey, I experienced firsthand how much my general health and fitness impacted my daily life and mental health. The healthier I got, the more energy I had and the better my outlook on life. I studied to be a fitness trainer because I wanted to share that experience with others.
Not anything in particular! I am currently just working on improving my overall health.
Discover PCYC Townsville or view the gym timetable.
I have been a member for over two and a half years!
The staff are awesome!! I love the community and the members! The range of equipment is also fantastic.
I am a 71-year-old training for Camino Pilgrimage Walk that is held in Spain! It is 780kms. Last time I was in Spain, I made the 600km mark. I am now heading back to Spain this year to complete the final 180kms. I am also actively training to keep fit and healthy to spend time with my grandchildren.
The leg extension and leg curl machines by far, as they maintain my leg strength, which is important for my training.
Discover PCYC Mount Isa or view the gym timetable.
What exactly is overtraining and is there really such a thing? It can be hard to find that right balance of healthy training, correct calories and getting the appropriate rest.
Overtraining can be a combination of constant, intense training of the same muscle group, training without adequate recovery time, not consuming enough food or getting enough sleep. All of these things can affect your physical and mental well-being.
How many times should you train per week?
This really is a case-by-case scenario however if you are showing any signs and symptoms you should speak to a health/fitness or medical professional. It could be the simplest tweak in your program, diet or rest that could alter how you are feeling and tracking towards your ultimate goals.
Signs and symptoms of overtraining
Why are rest days so important?
Rest days allow your muscles to fully recover, adapt and become stronger and give your nervous system a chance to regenerate itself. By having rest days you can reduce the risk of injury, improve your overall performance, and support healthy sleep.
On average you should be taking 1-2 rest and recovery days each week, this gives your body and muscles the appropriate time to heal and restore. This doesn’t mean you should cease all activity on rest days, try some low-intensity exercise like a walk or easy bike ride.
For an ideal plan, join our Activ8 8 Week Challenge which has an 8-week workout plan, targeting every area of the body while giving you enough rest days to fully recover for your next workout!
Kerryn brings no fluff, straight-up support, smart coaching, and a quiet confidence that makes people feel at ease (and actually excited to train).
I joined the PCYC Bayside team in January 2025 but have been training here for a couple of years!
I became a trainer because I know how overwhelming the fitness world can be when you’re just starting out, especially if you’re trying to lose weight and feel confident in your own skin. I love showing people that it doesn’t have to be extreme to be effective, and that strength training can feel empowering (not intimidating).
I recently wrapped up a huge season of bodybuilding competitions, including the Natural Olympia in the US, but right now, my goal is to enjoy training for the love of it and build back up in my off-season.
Winning 3 world titles was incredible, but honestly, helping everyday people go from avoiding mirrors to feeling strong and proud in their bodies, hits harder than any medal.
Discover PCYC Bayside or view the gym timetable.
I have been a member for over a year now!
I love the people, social connections and gaining flexibility.
Right now it’s losing centimetres and gaining flexibility
I love the Activ8 Fit & 50 classes!
I would say squats!
Discover PCYC Pine Rivers or view the gym timetable.
