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
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.
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!
By our Gym+Fitness team
Whether you’re just starting your fitness journey or trying to stay on track, building a consistent training routine can be challenging. The key to success lies in creating habits that are sustainable, realistic, and enjoyable! It is very easy to fall into an all or nothing mindset, but consistency over time is king – think progress not perfection.
Here’s some quick tips to help you build workout habits that stick:
Start by setting yourself clear, achievable goals that are going to complement your current lifestyle without too much disruption. When goals are too ambitious, it’s easy to feel overwhelmed and discouraged, which can lead to burnout and procrastination. Realistic goals, on the other hand, provide a sense of accomplishment as you tick them off, which will fuel your motivation and keep you focused. When choosing a goal or goals, remember to be SMART: Specific, Measurable, Achievable, Relevant and have a Timeframe.
You’re more likely to stick with a workout if it’s something you enjoy. Experiment with different types of exercise— strength training, group training, cycling, yoga or swimming—until you find a routine that excites you. The more fun your workouts are, the less they’ll feel like work.
Once you have established your fitness goals and found an activity that you enjoy, build your routine by breaking down your goals into smaller daily habits. Consider these examples:
Failing to plan, is planning to fail. Establishing a routine reduces the mental effort of deciding when to exercise, and over time, it becomes part of your day-to-day life.
Keeping track of your workouts, whether through an app, journal, or fitness tracker, helps you stay motivated and visualize your progress. Celebrate small victories—like improving your endurance or hitting a personal best—and use them as fuel to keep going.
Whether it’s a friend, family member, trainer, or fitness group, having someone to share your journey with keeps you committed, and can help you push through days when you don’t feel like working out. They can also support you by celebrating your wins!
Remember, consistency is more important than perfection. Don’t get discouraged if you miss a workout or don’t see instant results. Be patient with yourself and celebrate every step forward. Creating new habits takes time, but with the right mindset and approach, you can create a lasting routine that will become a natural part of your lifestyle and see lasting improvements in your overall well-being.
By our Gym+Fitness team at PCYC Goondiwindi
Is sugar really bad for you? Is it addictive? How much is too much? Are there different types of sugar? In this article we aim to answer all your questions and bust all the myths surrounding the great sugar debate!
In a nutshell sugar is simple carbohydrate. Carbohydrates along with Protein and Fat are Macronutrients that provide your body with energy. Our bodies need varying amounts of each macronutrient to function. Sugar comes in many forms – fructose, glucose, sucrose, lactose, and they all have a different effect on the body and brain.
Sugar is sugar, no matter how processed, fancy or popular it is.
– Tara Leong, ‘The Nutrition Guru and the Chef’
Sugar can be found in many natural and processed foods. Dairy products, vegetables, soy products and of course natures natural lolly – fruit. Fruits and vegetables contain many more necessary micronutrients and should be included in a healthy well-balanced diet. Processed sugar is often used as a flavour enhancer and preservative in packaged foods. ie Lollies, soft drinks, cakes and pastries fruit juice and condiments … the list goes on!
Food Standards Australia recommends for an adult of a healthy body mass index to consume no more then 50g or 12 teaspoons of free sugar per day. Free sugar includes all sugars defined as added sugars and the sugar component of honey, fruit juice and fruit juice concentrates. You may find it interesting to track your sugar over the course of a week. Make note of the sugar content on all labels – cereals, pasta sauces, spreads as well as drinks and sugar added to teas and coffees. You might be surprised! A study from the Sugar Nutrition Resource Centre shows that in 2011-12, Australians consumed an average of 60 grams of free sugars per day (equivalent to 14 teaspoons of white sugar). The majority of free sugar intakes comes from added sugars with an average 52 grams (or 12 teaspoons), with 7 grams of free sugars coming from honey and fruit juice. One 375ml can of soft drink contains over 44grams of sugar!
Sugar addiction has been the subject of many books, diets, and studies over the last few years, but is it really addictive? One study done on animals showed similar effects of bingeing and withdrawal behaviour similar to drug abuse. (Colantuoni et al., 2001/2002) The reviewed evidence supports the theory that in certain people, often obese and/or bulimic, sugar can lead to behaviour and neurochemical changes that resemble the effects of a substance of abuse. In a well-balanced diet, there is no evidence of sugar dependence. (Neuroscience and biobehavioral reviews)
Does sugar cause disease? Well not directly…it’s the amount of sugar consumed that has an adverse effect on the body. Excess sugar can lead to several health complications – obesity, metabolic syndrome and inflammatory diseases just to name a few. Different types of sugars have different effects on the body and brain.
“The body does not respond the same way to fructose in fruit as to added fructose. As an added sugar, fructose is particularly implicated in metabolic syndrome, hypertension, insulin resistance, lipogenesis, diabetes and associated retinopathy, kidney disease and inflammation.” (Impact of sugar on the body, brain and behaviour. Frontiers in bioscience)
The answer to the BIG question is NO and YES.
NO – If we are consuming the right amount of sugar for our daily intake from natural sugars with the occasional treat, we can sustain a health body and mind.
YES – If consuming excessive amounts of sugars above the recommended daily intake from processed and added sugar foods and drinks, we can develop poor health and disease.
All in all, moderation is key when it comes to sugar.
– Tammy Bell, PCYC Goondiwindi
By our Gym+Fitness team
Do you want to build a stronger core? Add these exercises to your regular workout routine to feel the burn and gain some strength!
Day 1: 20 Crunches, 15 Leg Raises, 30s Plank
Day 2: 25 Crunches, 20 Leg Raises, 35s Plank
Day 3: 30 Russian Twists, 15 Sit-Ups, 40s Plank
Day 4: 20 Bicycle Crunches (each side), 15 Reverse Crunches, 45s Plank
Day 5: 25 Crunches, 20 Flutter Kicks (each side), 50s Side Plank (each side)
Day 6: 30 Russian Twists, 20 Heel Touches, 55s Plank
Day 7: Rest & Recovery
Day 8: 35 Crunches, 25 Leg Raises, 60s Plank
Day 9: 30 Bicycle Crunches, 20 Sit-Ups, 50s Side Plank
Day 10: 40 Russian Twists, 25 Flutter Kicks, 45s Plank
Day 11: 25 Reverse Crunches, 30 Heel Touches, 50s Plank
Day 12: 30 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 13: 40 Russian Twists, 20 Mountain Climbers, 60s Plank
Day 14: Rest & Recovery
Day 15: 40 Crunches, 30 Leg Raises, 60s Plank
Day 16: 35 Bicycle Crunches, 25 Sit-Ups, 55s Side Plank
Day 17: 50 Russian Twists, 30 Flutter Kicks, 60s Plank
Day 18: 30 Reverse Crunches, 35 Heel Touches, 50s Plank
Day 19: 40 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 20: 50 Russian Twists, 25 Mountain Climbers, 70s Plank
Day 21: Rest & Recovery
Day 22: 50 Crunches, 35 Leg Raises, 70s Plank
Day 23: 40 Bicycle Crunches, 30 Sit-Ups, 60s Side Plank
Day 24: 60 Russian Twists, 35 Flutter Kicks, 70s Plank
Day 25: 35 Reverse Crunches, 40 Heel Touches, 60s Plank
Day 26: 50 V-Ups, 40 Bicycle Crunches, 70s Side Plank
Day 27: 60 Russian Twists, 30 Mountain Climbers, 80s Plank
Day 28: Rest & Recovery
