The Christmas period has to be the hardest time of year to try to stay healthy – that’s why we grabbed five minutes with Joe Wicks AKA The Body Coach. He’s one of the most accessible fitness Instagrammers out there, with over 1.9 million loyal Instagram followers, and he’s not only a phenomenon in the social media sphere.
Joe’s first cookbook, Lean In 15: 15 Minute Meals was the best-selling book of 2015, and since then he has released several successful recipe books. His most recent accomplishment, The Fat-Loss Plan, will undoubtedly find itself in a few Christmas stockings alongside his workout DVD.
So who better to chat to about staying lean over the festive period than The Body Coach himself?
HOW JOE WICKS LEAN IN 15 WILL KEEP YOU ON TRACK OVER CHRISTMAS
Let’s be honest, this time of year can be the ultimate test of your will power. When your nan’s baking those beloved and mince pies, you’re not going to be analysing your body fat to muscle ratio, nor are you likely to find the motivation to get your bum down the gym for a treadmill HIIT session.
We’ve rounded up Joe’s best tips on how to handle every spanner that the Christmas period throws in the works (without ruining your definition of fun, or abs). Over to you, Joe Wicks…
JOE WICKS ON HANDLING YOUR HANGOVER CRAVINGS
“Acknowledge it was a good night then put it behind you. Then get up and make a healthy breakfast.
“Stay hydrated and make quite a fatty breakfast rather than one that’s full of carbs. If you go for carbs in the morning, you’ll be craving sugars all day.”
If you’re feeling a little fragile, take a look at the impressive Joe Wicks Hangover Cure
LEAN IN 15 RECIPES
Keeping track of nutrition can be very trying over the festive period, but if you’ve got some helpful recipes up your sleeve you can tackle it hassle-free. Take a look at the 5 Lean In 15 Diet Tips Body Coach Joe Wicks suggests cooking up to keep you lean at Christmas.
TRY A JOE WICKS HIIT SESSION FOR YOUR POST-NIGHT OUT TRAINING
“I don’t want to say you should always do a workout with a hangover. Sometimes I wouldn’t even think about it. But if I’ve got a little bit of energy, I do a little, and I always feel better after it.
“However, if you’ve had no sleep…GO BACK TO BED.”
AND HIS TIP IF YOU’VE BEEN ON A THREE DAY DRINKING SESSION
“If you’ve been partying heavy, you’re going to struggle. Again, you’ve had a laugh, you’ve had fun – now get back on it.
“Get to the gym, or get doing a workout and shake it off.”
NEED MOTIVATION FOR WORKING OUT IN THE COLD?
“When it’s dark in the morning, I think it’s a physical challenge getting out of bed. You just want to have a little cuddle. If you can’t get to the gym you could do a home workout.
“I’ve got a lot of YouTube videos where you can just do twenty-minute HIIT workouts in your living room. Just turn the heating up and then you’re good to go.”
IF YOU’RE FEELING UNDER THE WEATHER
“If you’ve got a sniffly nose or you feel a bit sluggish, a workout might actually make you feel a bit better.
“Just see how you go. But don’t go proper hardcore and do an hour workout. Do about 15-20 minutes.”
BUT IF YOU’RE BED BOUND…
“I think it’s very dependent on how you feel. But I definitley wouldn’t recommend doing a HIIT trainng session.
“If you’re really, really run down or you’ve got the flu – rest up, and stay in bed.”
CHECK OUT JOE WICKS INSTAGRAM
If you’re not already following Joe Wicks Instagram account, then do it ASAP – his quick, funny videos will inspire you to cook up a culinary storm this Christmas – he can even make Brussels Sprouts exciting. Honestly.
Dec 3, 2017 at 9:45am PST
FOR THE DAYS YOU CAN’T BE BOTHERED TO DO A FULL WORKOUT
“Do some slow and gentle weights. It will really wake you up and ease you into it.
“Once you’ve had a bit of a chilled start with a bit of resistance work, see how you feel and maybe try a HIIT session at the end.”
TRY AND GET A FEW GOOD NIGHTS SLEEP
“There’s a strong link between the amount of sleep you get and your performance when you exercise. After a poor night’s sleep you’ll notice the intensity put into your workouts will decrease.
“Plus another common side effect of sleep deprivation is craving sugary foods. So your appetite will also increase and you’ll want to consume way more food than you already have.
“So as soon as your head hits the pillow: steer clear of social media, turn off the TV, switch off the lights and try and get into a deep sleep.”
WHEN YOU’RE FEELING STRESSED
“Exercise is a great cure for stress. If you’re stressed or you’re feeling sad, you just never regret a work out.
“You’re always going to feel better, you’re going to be smiling and laughing afterwards.
“I know it’s hard at the time, but with all the endorphins, you can’t deny how good you will feel afterwards.”
DON’T BE AFRAID TO EAT ON CHRISTMAS DAY
“Christmas Eve onwards I crack open the Celebrations or Quality Street.
“Christmas day, I’m just grazing all day, having a big dinner and later waking up and having a load of cheese and twiglets and stuff. Oh, and ice cream.
“It’s the one day the year when I think you should just have a proper blow out.
“Don’t worry about it, it’s not gonna make you fat.”
THE JOE WICKS WORKOUT FOR WHEN YOU’RE AWAY FROM HOME
“I definitely relax on the food front but I do keep exercising, because its quite a long time. You’ll have like a week off with lots of chocolate. And while it’s fine to have a little indulgence, you should definitely keep moving.
“That way you don’t gain too much and just feel really rubbish come January the 1st.
“Use my Youtube channel, The Body Coach TV, for workouts you can do at whose ever house or hotel you are staying at. You don’t need a gym.”
Try the Joe Wicks Lower Body Shred if you’re feeling really motivated
DO A BOXING DAY JOE WICKS HIIT WORKOUT
“Last year, I did a Live Facebook Boxing Day HIIT, so that people who wanted to do a little workout could join me.
“Try it yourself this year; you can get up, burn a few calories and have a bit more food later on in the day.
“You can feel good about yourself and then have a little binge again.”
TRY THE JOE WICKS DVD
For some seriously sweaty HIIT, try Joe Wicks The Body Coach Workout DVD for three hours of fat-burning workouts.
USE JOE WICKS YOUTUBE TO GO HARD BETWEEN CHRISTMAS AND NEW YEAR
“I don’t do anything New Years Day, because I’ll be drunk on New Years Eve.
“But I definitely like to keep on it in the lead up. Between the 26th and New Years Eve, I’ll workout. It just means you can balance things out.”
This Joe Wicks Cardio Shred Circuit should keep you busy during those inbetween days
STAY OFF THE SCALES
“Don’t stand on the scales before or after Christmas. What’s the point? It’s gonna feel terrible.
“The weight’s going to go up and it won’t all be body fat – it will just be bloatedness and your body storing water.
“Just track photogrpahic progress.”
AND MAKE IT YOUR NEW YEARS RESOLUTION TO NEVER GET BACK ON THEM
“Never, ever do it! What’s the point?
“We don’t judge people by how much they weigh. We don’t pick them up and weigh them do we? You are who you are, so who cares!
“Instead take progress pictures and measurements. You know your own jeans and clothes, and how they should fit you.”
GET HOLD OF JOE WICKS BOOK
Joe Wicks has a range of cooking books available, whether you’re looking for recipes to complement his 90 Day SSS programme, or looking for the ultimate fat-loss feasts. This Christmas, pick up a copy of Cooking Together For Family And Friends, which contains 100 lean recipes that will make your festive hosting a doddle.
Aiming to stay lean in 15 all year round? Check out Joe’s top diet tips, and give the Joe Wicks Full Body Shred a go.