School holidays can disrupt routines and make it challenging for working parents to stick to their health and fitness routines.
Even if you are not working everyday, having the change in routine with the children not at school can be really disruptive to your routine.
Here are 9 common mistakes made during school holidays and practical advice on how to avoid them:
1. Skipping Meals
Mistake: Skipping meals due to a hectic schedule with children at home.
Why it’s a problem: Skipping meals can lead to overeating later in the day and energy crashes throughout the day. Even if you try to do this tactically and call it Intermittent Fasting, doing this long term puts the body into a catabolic state that makes it exceptionally difficult to build muscle. Building (and maintaining) muscle is the KEY to long term fat loss.
Solution:
- Plan Ahead: Prepare easy, healthy meals that the whole family can enjoy. Think about making breakfast smoothies or prepping something the night before when cooking dinner (Download healthy recipes below).
2. Overindulging in Treats
Mistake: Consuming more sweets and treats, often bought for the children (Narrator: GUILTY!) .
Why it’s a problem: Extra treats can add unnecessary calories and sugar to your diet.
Solution:
- Healthy Alternatives: Stock up on healthy snacks like fruits, yoghurt, and homemade granola/protein bars (recipes below).
- Moderation: Allow yourself a treat now and then, but practice portion control and balance it with healthy meals.
3. Neglecting Physical Activity
Mistake: Skipping workouts because of a busy schedule or lack of time.
Why it’s a problem: Reduced physical activity can slow down your metabolism and hinder weight loss/cause weigth gain.
Solution:
- Active Family Time: Plan active family outings like walking, biking, or playing sports together.
- Short Workouts: Fit in short, effective workouts at home. Even 15-20 minutes of exercise can make a difference. Online workouts can be super efficient and on demand workouts can be done anytime and anywhere. (Download a home workout below).
4. Not Drinking Enough Water
Mistake: Forgetting to stay hydrated amidst the holiday chaos.
Why it’s a problem: Dehydration can lead to fatigue and unnecessary snacking.
Solution:
- Hydration Reminders: Use a water tracking app or set reminders to drink water throughout the day.
- Family Hydration: Encourage the whole family to drink water by making it easily accessible and fun, like with infused water or bottles with drinking levels markings on the outside.
5. Overlooking Portion Control
Mistake: Eating larger portions during meals, especially when eating out or at gatherings.
Why it’s a problem: Larger portions can lead to consuming more calories than needed.
Solution:
- Mindful Eating: Pay attention to portion sizes and listen to your body’s hunger cues.
- Share Meals: When dining out, consider sharing dishes or taking some home to avoid overeating.
6. Setting Unrealistic Goals
Mistake: Expecting to stick to a strict training and nutrition plan during the holidays.
Why it’s a problem: Unrealistic goals can lead to frustration and giving up.
Solution:
- Flexible Goals: Set realistic, flexible goals that accommodate holiday activities. Focus on maintaining health rather than increasing it.
- Celebrate Small Wins: Acknowledge and celebrate small achievements, such as staying active or choosing healthier options.
7. Ignoring Strength Training
Mistake: Focusing solely on cardio or not exercising at all.
Why it’s a problem: Strength training helps boost metabolism and maintain muscle mass.
Solution:
- Home Workouts: Incorporate strength training exercises using bodyweight, resistance bands, or household items.
- Family Involvement: Involve children in fun strength activities like obstacle courses or bodyweight exercises.
8. Lack of Sleep
Mistake: Getting less sleep due to an irregular holiday schedule.
Why it’s a problem: Lack of sleep can affect hunger hormones and lead to weight gain.
Solution:
- Consistent Routine: Try to maintain a consistent sleep schedule for yourself and your family.
- Relaxation Techniques: Use relaxation techniques like reading, meditation, or a warm bath to improve sleep quality.
9. Emotional Eating
Mistake: Turning to food for comfort during holiday stress or boredom.
Why it’s a problem: Emotional eating can result in consuming extra calories and unhealthy foods.
Solution:
- Healthy Distractions: Find other ways to manage stress and boredom, such as engaging in hobbies, spending time outdoors, or practicing mindfulness.
- Mindful Eating: Be mindful of your eating habits, focusing on hunger cues and savouring each bite.
By being aware of these common mistakes and implementing these practical strategies, busy parents can navigate school holidays without compromising their health and fitness.
Remember, balance and flexibility are key to enjoying the holidays while staying on track.
Resources:
Here are some resources to help you navigate the school holiday:
45 Min Recorded Body Weight Workout:
https://planbfitness.co.uk/workout1
Protein Packed Breakfast Recipes:
https://go.planbfitness.co.uk/protein-packed-recipes
21 Healthy & East Prep Recipes:
https://go.planbfitness.co.uk/21recipes
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Any questions, give me a shout!
In your corner,
Chris
P.S. If you would like a chat to help you create a plan for your (distrupted!) schedule this summer, click this link here to book a call:
https://planbfitness.co.uk/letschat