2-week fitness plan to lose the silly season bloat by New Year’s Eve

It’s easy to feel like an unglazed Christmas ham by the time Christmas Day rolls around, but celebrity Jono Castano (refreshingly) wants you to lose the guilts, stop beating yourself up and instead commit to a fitness plan that you’ll actually enjoy.

Silly season can present a challenge for anyone trying to stay on track with their training and/or a healthy eating plan – the tasty festive treats and surplus of end-of-year drinks on offer could sway even the most diligent of gym bunnies. The result? A negative mindset and a bloated body.

But the good news is that both are easy to fix, and don’t require soul-crushing juice detoxes or lose-weight-quick regimes (because we all know they’re not sustainable or good for your mental health… right?). The trick, as Jono says, is to find balance and to not don’t restrict yourself – because that’s when binging can happen.

He says “I truly believe in creating a balanced lifestyle all throughout the year, and not depriving yourself of alcohol or eating out as it limits blow outs. If you get these good habits in place, you won’t go crazy during the holiday period.”

What causes silly season bloat?

“Over the silly season, there’s a lot more social events which involve eating and drinking and therefore consuming more calories. If the food we are eating and alcohol isn’t normally a part of our diet, and so we tend to get bloated and hold onto more water as our bodies aren’t used to it. Once you’ve consumed alcohol, there is also the tendency to overindulge, make poor food choices and reach for saltier and fatty foods – which can also cause bloating.”

“One way to combat this is to make sure that you are alternating between alcoholic and non-alcoholic drinks. And if you do have a blow out, make sure that the next day you stay hydrated and choose foods that are low in sodium.”

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So, how do you get back on the wagon?

“You can’t out-train a poor diet, but you can make yourself feel better. Sweating it out with a workout, going for a walk, eating lighter the day after and staying hydrated will definitely make you feel a whole lot better, and not get you into the all-or-nothing mindset.”

“I truly believe in a balanced lifestyle. What is life if we are always so restricted? There’s no enjoyment in that, and you should be able to enjoy a dinner out with friends and a few drinks socially.”

“When it comes to food, I preach to all my clients that it’s calories-in versus calories-out as well as focusing on getting in your desired macro nutrients to suit your health and fitness goals (so the right mix of protein, carbs, fats and fibre). This mix allows for a healthy relationship with food, and also a way to allow yourself days where you can indulge more if you wish.”

What is the best kind of exercise to do, after over-indulging?

“Enjoyment is the number one priority when it comes to working out; it shouldn’t feel like a chore. If you don’t enjoy it, you will find excuses to skip it – so it’s important to find ways in which to keep yourself motivated.”

“I believe in mixing up training styles – HIIT workouts combined with boxing, combined with strength training; Pilates and even walking are great ways to stay in shape. Enlist a friend that you meet for workouts and keep yourself accountable. A personal trainer is also a great way to stay accountable – giving you someone you can check in with each week. Consistency is key is the number one thing that I preach to all my clients. That, and the fact that you can’t out-train a poor diet.”

A 2-week workout plan to de-bloat and re-energise

Week 1: Monday

1-minute of each exercise, with a 1-minute rest in between

Cardio/abs circuit

High knees

Russian twists

Toe touches

Penguin crunches

Burpees

Plank

Do 4 rounds, this should take 30 minutes, max

Tuesday:

Go for a 5km walk/jog

Wednesday:

Leg burner circuit

This can be incorporated with Bala ankle weights for added resistance

Stair runs – 1 flight

Alternate lunges – 10 each leg

Sumo squat – 20

jump squats – 20

Lying glute bridge – hold for 1 minute

Do 5 rounds of all of the above

Thursday:

Go for a 5km walk/jog or an 8km walk

Friday:

Upper body and abs circuit

Skipping – 1 minute on / 20 seconds off – for 5 rounds

Push-ups – as many as you can do in 1 minute

Tricep dips (off a bench or chair) – as many as you can do in 1 minute

Diamond sit-ups – as many as you can do in 1 minute

Plank – hold for 1 minute

1 minute rest in between each exercise.

Do 5 rounds of all of the above

Saturday:

Rest and stretch day

Stretch out hip flexors – pigeon pose on both sides, holding the stretch for 2 minutes on each side

Downward dog, peddling feet

Alternate between lunges and warrior pose

Figure-four stretch to stretch out hips and glutes

Sunday:

Go for a 5km walk

Week 2: Monday:

Leg burner circuit

This can be incorporated with Bala ankle weights for added resistance

Stair runs – 1 flight

Alternating lunges – 10 each leg

Sumo squat – 20

Jump squats – 20

Lying glute bridge – hold for 1 minute

Tuesday:

Cardio and abs circuit

High knees – 1 minute

Russian twists – 20 in total (10 each side)

Toe touches – lie on back and tap alternate sides – 40 in total (20 on each side)

Burpees – 12

Plank – 1 minute

Rest – 1 minute and repeat 4 times

Wednesday:

Go for a 5km walk/jog

Thursday:

Upper body and abs circuit

Skipping – 1 minute on / 20 seconds off – for 5 rounds

Push-ups – as many as you can do in 1 minute

Tricep dips (off a bench or chair) – as many as you can do in 1 minute

Diamond sit-ups – as many as you can do in 1 minute

Plank – hold for 1 minute

1 minute rest in between each exercise

Do 5 rounds of the above

Friday:

Stair runs (1/2 an hour up and down)

Aim to get at least 8-10 rounds. If running is too hard, try walking every alternate step, so it’s a bigger push and engages the glutes

Saturday:

Rest and stretch day

Stretch out hip flexors – pigeon pose on both sides, holding the stretch for 2 minutes each side

Downward dog, peddling feet

Alternate between lunges and warrior pose

Figure-four stretch to stretch out hips and glutes

Sunday:

Go for a 5km walk

Jono Castano is a Sydney-based personal trainer who has worked with celebrity clients like Rebel Wilson, Rita Ora and Richard Branson. He is also the founder of Acero Training. You can follow Jono on Instagram here.