As the Christmas and holiday season approaches, it’s easy for life to get too hectic and busy and let your exercise and diet regime go out the window or get out of proportion.

However, you don’t have to worry that the Christmas season means that all the work you have put in during the year will be for nothing nor do you have to be too strict and not let your hair down during the holiday period.

Finding the balance is a lot easier than you think and really means sticking to the following tips surrounding diet and exercise to help keep you on track.


Maintaining a normal, regular exercise regime between holidays.  Realistically, despite the best of intentions, most people struggle to maintain a regular exercise regime whilst on holidays.  That’s okay, enjoy your holiday and have some down time, you’ve earned it. However, it’s really important for you to get back to your regular exercise regime when you get back as soon as possible.

Getting back to a routine of exercise means that you can continue achieving your long term goals by:

  • Building muscle
  • Working on your bone density
  • Reducing your injuries
  • Improving your functional strength to achieve your long-term goals

It’s very easy after holidays to take an extra week to get back to routine. This can unfortunately easily become 2, 3 4, 5 weeks out of routine, which can make it more difficult to get back into it.  Breaking that cycle and getting back to routine is the best answer or booking your sessions back at MD Health upon your return before you go on holidays is a great option to really ensure you get straight back into your normal routine.

You don’t have to do MORE to make up for the holidays.  This is rarely sustainable and is more likely to cause injury by over training, slowing your progress.  Your regular routine is the best option with the best long term results.


Just like exercise, despite potentially overindulging during the holidays, it doesn’t mean over dieting after you get back to make up for the holidays.  This again doesn’t work and is not sustainable.

The best answer is getting back to a regular routine of healthy eating, including meals that:

  • Contain low energy, high nutrient carbohydrate, such as varied fruits and vegetables
  • Low fat, high quality proteins such as fish and leans meats (Beans for vegetarians)
  • Good quality Omega 3 fats (such as flax seed oil)

A big and extravagant Christmas dinner doesn’t mean the other meals of the days can’t be a better choice and make a big difference.  The key as always, is routine of regular healthy meal options for the best long term results to achieve your weight goals.

Want to know more?

If you want more information on this article or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at



Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.

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