You ~ may ~~ get abused during the silly season? Don’t beat yourself up! Celebrity trainer Jono Castano has put together a two-week fitness regimen to help you relax and feel better before New Years Eve.

It’s easy to feel like an unglazed Christmas ham by the time Christmas Day arrives, but celebrity Jono Castano (refreshingly) wants you to lose the guilt, stop fighting, and instead engage in a fitness program that you will actually enjoy.

The silly season can present a challenge for anyone trying to stay on track with their workout and / or a healthy diet – the delicious, festive treats and extra year-end drinks on offer could sway even the most popular gym bunnies. more diligent. The result? A negative state of mind and a bloated body.

But the good news is, both are easy to fix and don’t require overwhelming juice detoxes or quick weight loss diets (because we all know they’re not long lasting or good for your mental health. .. is not it ? ). The trick, as Jono says, is to find the balance and not restrict yourself – because that’s when the binge can happen.

He says “I really believe in creating a balanced lifestyle all year round, and not depriving yourself of alcohol or eating out as it limits rashes. If you adopt these good ones. habits, you will not go crazy during the holiday period. “

What’s causing the bloat of the silly season?

“During the season of splurging, there are a lot more social events that involve eating and drinking and therefore consuming more calories. If the food we eat and alcohol are not normally part of our diet. diet, so we tend to be bloated and hold on to more water because our body is not used to it. poor food choices and to seek out more salty and fatty foods – which can also cause bloating. “

“One way to combat this is to make sure you alternate between alcoholic and non-alcoholic drinks. And if you get a boost, 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 into the wagon?

“You can’t beat a bad diet, but you can feel better. Sweating with a workout, going for a walk, eating lighter the next day, and staying hydrated will definitely make you feel a lot better, and not put on you. in the all or nothing state of mind. “

“I really believe in a balanced lifestyle. What is life if we are always so restricted? There is no fun in that, and you should be able to enjoy dinner with friends and a few drinks in society. “

“When it comes to food, I preach to all my clients that it’s about calories in versus calories out. also focusing on getting the desired macronutrients based on your health and fitness goals (hence the right mix of protein, carbohydrates, fat and fiber). This mixture allows for a healthy relationship with food, and also a way to have days when you can indulge yourself if you want to. “

What is the best type of exercise to do after exercising too much?

“Fun is the number one priority when it comes to training; it shouldn’t be a chore. If you don’t like it, you’ll find excuses to ignore it; motivated. “

“I believe in mixing training styles – HIIT workouts combined with boxing, combined with strength training; Pilates and even walking are great ways to stay in shape. of workouts and hold yourself accountable. A personal trainer is also a great way to stay accountable – giving yourself someone you can check in with every week. Consistency is key is the number one thing I preach to all of my people. customers. That, and the fact that you can’t lead to unhealthy eating. “

A 2-week training plan to deflate and re-energize

Week 1: Monday

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

Cardio / abs circuit

High knees

Russian twists

Toes touch

Penguin bite

Burpees

Plank

Do 4 laps, it should take 30 minutes, max

Tuesday:

Go for a 5 km walk / jog

Wednesday:

Leg burner circuit

This can be incorporated with Bala ankle weights for added strength

Stairs – 1 flight

Alternate lunges – 10 per leg

Squatting sumo – 20

jump squats – 20

Extended buttock bridge – hold for 1 minute

Do 5 laps of all of the above

Thusday:

Take a 5 km walk / jog or an 8 km walk

Friday:

Upper body and abs circuit

Jump – 1 minute on / 20 seconds off – for 5 laps

Pumps – as many as you can do in 1 minute

Tricep Dips (on a bench or chair) – as many as you can make in 1 minute

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

Plank – hold for 1 minute

1 minute of rest between each exercise.

Do 5 laps of all of the above

On Saturday:

Rest and stretch day

Hip flexor stretch – two-sided pigeon pose, holding the stretch for 2 minutes on each side

Downward dog, peddling feet

Alternate between lunges and warlike stance

Four-way stretch to stretch the hips and glutes

Sunday:

Go for a 5 km walk

Week 2: Monday:

Leg burner circuit

This can be incorporated with Bala ankle weights for added strength

Stairs – 1 flight

Alternate lunges – 10 per leg

Squatting sumo – 20

Jump Squats – 20

Extended buttock bridge – hold for 1 minute

Tuesday:

Cardio and abs circuit

High knees – 1 minute

Russian twists – 20 in total (10 on each side)

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

Burpees – 12

Plank – 1 minute

Rest – 1 minute and repeat 4 times

Wednesday:

Go for a 5 km walk / jog

Thusday:

Upper body and abs circuit

Jump – 1 minute on / 20 seconds off – for 5 laps

Pumps – as many as you can do in 1 minute

Tricep Dips (on a bench or chair) – as many as you can make in 1 minute

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

Plank – hold for 1 minute

1 minute of rest between each exercise

Do 5 laps of the above

Friday:

Stairs (1/2 hour from top to bottom)

Try to get at least 8-10 spins. If the run is too hard, try to walk with each alternating step so it’s a bigger push and engages the glutes

On Saturday:

Rest and stretch day

Hip flexor stretch – two-sided pigeon pose, holding the stretch for 2 minutes on each side

Downward dog, peddling feet

Alternate between lunges and warlike stance

Four-way stretch to stretch the hips and glutes

Sunday:

Go for a 5 km walk

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

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