Food, Fitness & Fun Festivities

Oh, hey there VitaSoul Fam – what a privilege it is to be connecting with you all. I’m Em (Emma Scholtz), currently residing in Cape Town and married to the man of my dreams! Owner and founder of the fitbae inc. Brand and regular Fitness Expert on the Expresso Morning Show (SABC 3).  I’ve been in the health and fitness industry for 10 years now and am a qualified Personal Trainer, Nutritionist, Dance Teacher & Sport Specific Coach.

Today we’re discussing the most popular regret. The season filled with all the fun that leaves so many of us feeling defeated, off the rails and self-conscious. The time of year that is followed by unrealistic New Year’s Resolutions, gym contracts and restrictive diets… Queue the fat burners and sweat suits! Can anyone relate!?

For us Personal Trainers, it’s our favourite time of year because we know that business is going to boom, and commitment is going to be at an all-time high! The industry rejoices!

On a human level however, I think it’s time for us to address some hard truths and unpack this issue so that we don’t repeat the cycle for the next fifty-six million years! Let’s get into what our bodies go through over the festive season and why exactly the cycle around food and fat seem to continue like clockwork. Are you ready?

You decide

I’d like to start off by saying that you are ultimately in control of how this whole thing plays out. As the festive season approaches, Christmas pudding and New Year’s champagne – I’d like to remind you, that you get to decide what happens, how you feel, what you choose to do and what the results will be. This is, after all, a fantastic and exciting time of each year. It’s a time to take a step back and get out of your normal routine. A time to adventure, travel or try new things. A special time to celebrate with loved ones and spend quality time together. A valuable time for each of us.

Why then do so many of us experience anxiety around it?

The lead up

It starts the minute we decide that we need to look a certain way for the events or the festive period (reason identified). THE BEFORE… Knowing that we’ll be socialising more, taking more pictures, wearing summer/beach attire etc. All these things are at the forefront of wanting to look and feel our absolute best. Skin. Hair. Tan. Weight.

We then decide to jump onto a weight loss challenge or work towards these physical goals in a hurry. We workout, watch what we eat, make extra effort in the beauty depart and ultimately do what is necessary to make ourselves feel our best! We apply ourselves to this for a short period and then the festivities hit in full force.

The fat festivities

Our daily routines and habits change. Work has come to grinding holt, no deadlines need to be met and suddenly, we are on holiday. Our eating habits vary, and our alcohol consumption rises. Later nights and less physical activity due to more important festive priorities. Cooking, baking, dining out… All so normal and all totally acceptable. An imperative part of each of our lives. This is a time to take a moment, restore, unwind, rest and do all the things we’ve wanted to but haven’t gotten around to. This season is not only important for our physical health but even more for our emotional and mental health.

Let me say this again. This is a non-negotiable for a healthy human being to function optimally. A holiday, break or festive season is VITAL! Probably another reason we love and crave this time!

The consequence & the reboot

That being said, we’re still left to deal with the repercussions. Bloating, weight gain and the anxiety that accompanies it all. Something like buyer’s remorse – “Why on Earth did I do this, eat that, not prioritise my exercise?”

The long and short of it all, a fantastic and eventful season filled with beautiful memories all brought to a grinding halt when having to face the “real world” once more, just in tighter pants…

Queue THE REBOOT, where we go back to the grindstone of diets and exercise which ultimately allow us to feel more in control because we are now “doing something about it.”

The movement

All fueling the ever-growing diet culture. The movement that we consume on multiple levels daily through unrealistic social media posts, uneducated opinions, a “one size fits all” approach and body shaming due to not being able to fit into the current beauty mold. It was created for this decade that nobody will be able to attain, only for it to change again in the next few years. Oh, the joys! And so mass hysteria prevails as we sit around the lunch table sharing stories of how shameful or self-conscious, we feel.

Truth Bomb

Now I know I may have exaggerated here on some accounts, but I bet I’ve hit the nail quite close to the head for most of us. Either something we’ve experienced previously or something that we perhaps continue to encounter as the years go by. Personally, I have experienced this every year with clients, as well as seen it first-hand within my own close circle and of course with myself. Here’s what I’ve learned:

• No holiday/festive season is the absolute greatest when on a diet. Tried and tested multiple times so if this was your next approach – CAN IT! Bad idea!
• No amount of self-loathing will make you feel better, get you the results you want or improve any part of the situation so please JUST STOP!
• Planning in your mind that next year will be different while planning on doing the same exact things is nuts! Certain actions will always give certain results. It is what it is!
• Gaining weight over the Festive Season is totally normal and not the end of the world.
• Your weight has no tie to your value. You are valuable at any weight.
• Taking a break is just as important as prioritising your health. It’s a short season and it’s necessary. It’s tied to your overall mental and physical health in any case.
• Consistency and moderation are the BEST possible approach. Indulge when you want to, but also be sure to prioritise daily supplements, water, activity and nourishing meals in between.
• Lastly, if the only bad thing you’re worried about after the Festive Season is a few extra kilo’s then you’re blessed and privileged. Let’s acknowledge all the good that time of year brings!

Now that we have all of that cleared up, why don’t we speak about some incredible tools that we can use throughout our Festive Season or Vacations that will uplift us, encourage healthy options, add value to our days and hopefully end the anxiety caused by food, weight and change of routine.

1. Mindfulness – Mindfulness addresses a multitude of things. It is actioning thoughtfulness around every area of your day and life. Practising intuitive eating. Learning to listen to your body signals. Taking time to prioritise your mental health. Slowing down through the rush and thinking before acting. Slow down your pace, shift your focus and only do the things that make you feel incredible.

2. Being still & breathing – The act of being still, focusing on breathing and silencing the mind is highly underrated. This technique decreases anxiety and depression. It also assists with focus and clear thinking. It’s a grounding and relaxation tool that we should all do daily. Wake up in the morning, take 10 deep breaths and then take 10 minutes to just be still and sit in silence. Acknowledge the peacefulness. This is the perfect time to start implementing this because there is no excuse of a rushed morning or busy schedule when you’re on vacation!

3. Adventurous activity – You may be out of your normal training schedule or maybe you don’t have an exercise regime, but prioritising active adventures will most certainly assist with staying active while having fun. Choose things that you enjoy and feel free to make it social. Beach walks, hikes, kayaking, cycle tours, dance class etc. Anything that encourages movement, an elevated heart rate or stretching out the body is beneficial. Take your pick and enjoy every moment without the pressure to be great or expectation of achieving something. Merely move, because it is a privilege with multiple benefits.

4. Nourishing act – Make one meal a day healthy! If you know that you’re going out in the evening for example and will be celebrating and indulging, then make sure to have a healthy breakfast or lunch including a lean protein and some fresh veggies. It’s called balance! You don’t need to punish yourself by skipping meals but rather adjust to incorporate healthy foods too. Focus on the addition of healthy things rather than removing all sorts of things that you enjoy.

5. Hydrate – With every coffee or cocktail, have a glass of Water. This simple tool will assist not only with hydration but also with digestion, bloating, overall skin condition and hangovers. Note how we aren’t cutting anything out but rather incorporating healthy options. You can have it all!

6. Restore & rejuvenate – Actually sleep or take naps! Get off your phone. Enjoy a massage or spa day. Spend time reading or journaling. Spend time outdoors. Take a beach walk. The act of resting is what helps to balance hormones, de-stress, relax and recover. This applies to physical, mental and emotional well-being. Make time for these things in between your adventures.

Here are my personal holiday health essentials.

These are the helpful little guys that keep my immune system as happy as possible, skin glowing, gut healthy, sleep peaceful and body feeling its absolute best! Each of these has a specific purpose so you you’re welcome to use or lose whichever you feel may assist you. Let me break it all down:

Probiotic – This is a non-negotiable in my daily supplement routine. Amazing for gut health, promoting good bacteria and PH balance. An essential for female reproductive health as well.

Rhizo Health Probiotic is a supplement that is 100% natural and 100% organic, consisting of 43 groups of probiotics, extracted from the Rhizosphere of untouched African forest soil. This is the layer of soil from which all plant life obtains the nutrients they need to live and thrive. Rhizo works like a natural antibiotic, eliminating not only bacterial infections but also viral infections- without harming your own good gut flora. Rhizo Health eliminates only disease-causing pathogens whilst building and strengthening your immune system.

Product featured: Rhizo Health Probiotic

Digestive Enzymes – You need a digestive aid that works as a support agent that helps the body to break down and absorb food effectively. Sometimes when our gut/digestive health is not optimal then we don’t absorb the nutrients that our bodies need from the foods we eat. This is how we can become vitamin/mineral deficient. Digestive Enzymes assist with this and allow for better nutrient absorption.

Magnesium – This helps me with multiple things but here are my favourite benefits. Magnesium before bed is an incredible sleeping aid. It also assists with menstrual cramps for my ladies who battle with this and is great for my active people who may suffer with muscle cramps or spasms.

Good Health Magnesium Sleep Support contains easy-to-absorb forms of magnesium for fast-acting relaxation and sleep support. California Poppy and Passion Flower are herbs that help ease a busy mind of stress and worry and help support a deep, restful night’s sleep. Ashwagandha is an adaptogenic herb helping the body adapt to emotional and physical stress. It provides further support for the nervous system, sleep and relaxation.

Product featured: Good Health Magnesium Sleep Support 

Natural anti-inflammatory & Omega’s – Many of the foods that we eat may cause inflammation in our bodies such as sugar, alcohol, processed foods etc. Inflammation in the body may cause IBS symptoms, skin conditions, water retention, bloating, joint pain and chronic illnesses. By taking a natural anti-inflammatory we can support our bodies better so that we can reduce inflammation and reduce the risk of experiencing any of the above.

Natroceutics Curcumin Complete is a perfect complement of Curcumin and Turmeric supplementation that delivers the best of modern science while overcoming the limitations of Curcumin absorption. Nature’s incredible secret to fighting inflammation.

Natroceutics Omega3 Fortified delivers a wild & pure Omega 3 with Lutemax and Vitamin k2 for those who do not wish to compromise on quality and expect the best in purity and efficacy from their Omega 3 supplementation.  For enhanced cardiovascular, cognitive and eye health benefits.

Products featured: Natroceutics Curcumin Complete & Natroceutics Omega3 Fortified

Zinc – This is such an underrated vitamin with so many awesome benefits. Zinc is best known for helping us with acne. A daily dose of Zinc will boost the condition of your skin. Zinc is also a super immune booster that fights against flu-like symptoms. A definite daily must-have!

Mineralife Zinc is an extremely important mineral covering every base from immune health and sexual function to clear skin and healthy brain function. Zinc is critical for the formation and activity of many enzymes and cells that play a role in the maintenance of a healthy immune system. Zinc supplements have been used in the medical world for centuries.

Product featured: Mineralife Zinc

Sunscreen – The best beauty and anti-aging solution that we don’t prioritise enough. Long days on the beach call for a great sunscreen to protect against awful sun damage. This is a holiday bag essential!

Eleven2 Mineral Sunscreen is a chemical-free, environmentally friendly sunscreen with high UV A blocking capacity, preventing pre-mature skin aging and damage. It’s a nongreasy, Reef Safe Mineral Based SPF 50 broad spectrum UVA and UVB sunscreen. Specifically formulated to be 100% biodegradable, vegan and pose no danger to coral or any form of marine life. Zinc oxide shields the skin from UV A and UV B rays while Vitamin C + E help to protect against free-radical damage.

Sunkissed Moisturising Sunscreen is a moisturising broad-spectrum SPF offering UVA and UVB protection for face and body. This innovative formula protects skin against sunburn and premature aging. It is mildly preserved with Jojoba oil, making it ideal for sensitive skin. The light non-greasy and non-sticky feeling makes this sunscreen perfect for everyday use.

Products featured: Eleven2 Mineral Sunscreen & Sunkissed Moisturising Sunscreen

Liver Support & Detox – For the days we overindulge or drink a little much, a detox agent will absolutely save the day. A natural hangover cure and liver support. Need I say more?

Good Health Liver Tonic 17500 combines the potent liver-protecting and cleansing herb, Milk Thistle, with a comprehensive blend of herbs and nutrients to create an effective liver tonic. Key antioxidants help protect the body from the damaging effects of free radicals and support the regeneration of liver cells. It supports healthy liver and gall bladder function, digestion, detoxification and elimination for overall health and well-being.

Product featured: Good Health Liver Tonic 17500

Energy Booster – With busy days and late nights, all the festivities may call for a vitality boost. Overall energy and vitality allow us to feel our best and enjoy every occasion to the maximum. It also allows us to wake up the next day and do it all again! Sometimes we need a little more than just a strong shot of caffeine!

Good Health Energy & Vitality contains 3 key ingredients at clinically researched doses; Ashwagandha for nervous system support & rejuvenation, Siberian Ginseng for energy & vitality, and Rhodiola for stamina and physical & mental performance.

Product featured: Good Health Energy & Vitality

A fun festive send-off

To the beautiful souls who beat themselves up for lack of self-control when it comes to food, for not having or maintaining the perfect body, for experiencing difficult health conditions that flair up with festivities and for the souls who just feel like they are not nailing the health stuff – here is your permission slip this Festive Season…

You have permission to not always get it right. Life would be such a drag if you always did!
You have permission to take the pressure off and enjoy your damn life. You will regret not living fully at the end of the day so just do it. Drink the wine and eat the cake.
You have permission to say no to certain events or obligations for your own sanity and mental health. The only person who can take care of you properly is you!
You have permission to write your own rules, to still feel incredible at any weight and to holistically take care of yourself the best way you can in each moment.

You are powerful, bold and resilient.

Signing off with love,

Em (fitbae inc)

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Photography & Styling by Project Flash Photography

Disclaimer: Each person’s physical, emotional, and spiritual condition is unique. The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your doctor for matters pertaining to your specific health and diet. The author of this article is not held responsible for any adverse effects or consequences resulting from the use or misuse of any information, suggestions or procedures described herein. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.