How To Stay On Track With Your Fitness Goals Over Christmas
The smell of freshly baked mince pies. The tubs of chocolates on the coffee table. The bottles of bubbly lining the fridge door. It’s no wonder why so many of us lose sight of our fitness goals during the festive period.
For the avid gym-goer, who’s used to meticulous meal prepping, morning sweat sessions and early nights, there’s nothing like a month of Christmas celebrations and festive food comas to disrupt your daily rituals.
That being said, we want you to know, you don’t have to sacrifice that second serving of pudding in pursuit of a new personal best. With some thoughtful planning and realistic expectations, you can have your (Christmas) cake and eat it too while keeping your fitness goals on track.
Here are our eight top tips on how to stay consistent while embracing everything great about the festive season.
HOW TO STAY ON TRACK WITH YOUR FITNESS GOALS
We’ve all heard of the ‘everything in moderation’ mantra, so if you’re indulging in that second helping of pigs in blankets after a week of healthy choices, don’t beat yourself up.
Food should be fun and free of anxiety or guilt, so empower yourself to embrace the extra carbs and use them to train harder and lift heavier with confidence. All of the extra glycogen in your muscles is ideal for high intensity movement, meaning there’s never been a better time to try for a new PR.
While Christmas might well be the most magical time of the year, it can also be the most exhausting.
It’s important to make time to deload and embrace recovery, as this will allow your body to rest, helping to relieve soreness and fatigue. It will also give your mind the necessary space to recharge, so you can refocus ahead of the new year.
Remember, Christmas is a time to enjoy yourself and if you put it into perspective, it’s only two weeks out of 52.
If you’re struggling to schedule your usual workouts due to a busy social calendar, try to plan a more intensive session to make the most of your workout window. Try VIIT (Variable Intensity Interval Training) to target all the muscles in your body, as well as the various energy systems. This will improve strength and endurance while burning more calories.
As well as this, focus on big compound movements that work multiple muscle groups like squats, deadlifts and bench press. You can easily cut that two hour workout into a 45 minute full-body session and still see significant gains!
Setting yourself a challenge is a good way to keep you on the straight and narrow over Christmas.
It’s easy to get bored of the same old workout routine, so try something new, like an early morning 5k walk or uphill running in the park. Granted, both are a challenge, but anything that can add movement to your day will positively impact your health - and your goals.
If you don’t fancy venturing out into the cold, an at-home workout can be just as effective.
This is the number one thing to bear in mind when it comes to your fitness regime over Christmas. Everyone deserves a rest and the festive break is a great time to take some well-earned downtime.
Keep sight of your fitness goals, but don’t be too hard on yourself - perfect is the enemy of good. Instead of pledging to hit the gym every day, try to reduce this to three or four days a week and up the ante during these sessions. Alternatively, try to maintain a low, but sustainable level of exercise, such as a short walk every morning, half an hour of yoga at the weekend or a quick 10-minute blast of HIIT.
Places to go, people to see, potatoes to roast? How you’re meant to do all that and make it to the gym is a mystery.
Well, why not kill two birds with one stone and combine your workouts with socialising by inviting a friend or loved one to tag along? Exercising with a friend is a great way to ensure you see your fitness goals through, as you can hold each other accountable for showing up to the gym and cheer each other on.
If you know when you’ll be out boozing and filling your face with food, try to plan your workouts around these times. For example, if you have a Christmas party coming up, put a workout in your diary the morning of or, if you can hack it, the day after. Knowing you have a workout planned will help you stay focussed and be guilt-free.
It’s also worth noting that our bodies are better at burning carbs and sugars after an intense workout. Time your heaviest meals one-to-two hours after your session. Carbs consumed post-workout are more likely to be used for recovery and stimulating muscle gains, and are less likely to be turned into fat.
The festive season would be nothing without a few delicious sweet treats, but if you want to keep on top of your fitness goals, be sure to also incorporate plenty of vitamins and nutrients into your meals.
The easiest way to do this is by making dinners ahead of time, taking willpower and decision-making out of the equation. This will also help you to control portion sizes, so you’re less tempted to over indulge.
The best part? The nutrients from leafy greens and other winter veg will give you a healthy festive glow and help replenish energy levels, so you can keep going (and going) throughout the party season.
We know how important maintaining your fitness goals is - and, so much so, we see it as our duty to do everything we can to help you do just that.
But, girls, we also want you to remember to enjoy Christmas. Spend time with loved ones, celebrate with friends and don’t be afraid to say yes to that second helping of turkey! You’ve earned it.
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!