• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
GO TO EXPAT LIVING SINGAPORE
GET OUR NEWSLETTER

Expat Living Hong Kong HomepageExpat Living Hong Kong

Moving to Hong Kong and not sure where to start? Expat Living is the essential lifestyle guide to living in Hong Kong.

Menu
  • Living In Hong Kong
      • Living Here
      • Where To Live
      • Schools
      • For Guys
        • online shopping websites21 fashion websites shipping to HK
        • Expat Living Readers' Choice Awards 2021 - WinnersREADERS’ CHOICE AWARDS 2021 WINNERS
        • What it’s like living in Hung Hom
        • Luxury homes for lease in Hong Kong
      • View all
    Close
  • Things To Do
      • Things To Do
      • What’s On/Calendar
      • Competitions & Offers
        • What to watch – or listen to…
        • 9 family-friendly hikes in Hong Kong
        • Great podcasts we are listening to!
        • Key Chinese events and festivals in Hong Kong - Chinese New YearTraditional Festivals & Events in HK
      • View all
    Close
  • Kids
      • Activities & Things To Do
      • Education & Enrichment
      • Health & Wellness
      • Mums & Babies
      • Podcasts
      • Kids Offers
        • jobs of the futurePreparing children for the jobs of the future
        • Language courses for all the family
        • Where to get stylish kid-friendly mats
        • Does your child need a little extra help?
      • View all
    Close
  • Homes
      • Home Décor
      • Readers Homes
        • Heveya mattress - eco-friendly bedroom furniture, sustainable productsGoing “green” in the bedroom
        • Luxury homes for lease in Hong Kong
        • Beautiful ginger jar lamps for your home
        • Where to get stylish kid-friendly mats
      • View all
    Close
  • Travel
      • Short Breaks
      • Further Afield
      • Travel News & Offers
        • Beach escapes - Gili Lankanfushi – MaldivesPlan ahead: 8 great beach escapes
        • Top skiing destinations - Whistler, CanadaStunning ski stays in Europe and beyond
        • Mongolia - kidsA family adventure in Mongolia
        • Where to stay and what to do in Thailand - MerdekaQuick getaways: Where to go in Thailand
      • View all
    Close
  • Wine & Dine
      • Recipes & Groceries
      • Bars & Restaurants
        • Carrot and lentil soup recipeRecipe: Carrot and Lentil Soup
        • Vegetarian recipe: Vietnamese rice roll with quorn mince and bolognese sauce5 meat-free meal ideas to try
        • Chocolate Tiffin - RecipeNo-bake Chocolate Tiffin Recipe
        • Fiamma Italian restaurant - tortelliniTaste Test: Peak Italian Cuisine at Fiamma
      • View all
    Close
  • Style & Beauty
      • Fashion
      • Hair & Beauty
        • online shopping websites21 fashion websites shipping to HK
        • Buying diamonds - The Diamond Registry can offer competitive pricing as a major international diamond distributor.Looking for a good deal on diamonds?
        • Where to go for pampering
        • Paraben-free skincare for men!
      • View all
    Close
  • Health & Fitness
      • Medical & Dental
      • Fitness
      • Wellness
        • Gyms in Hong Kong - best places for keeping fit8 great places to go to keep in shape
        • Home workout5 workout moves you can do at home
        • Central & Stanley Wellness - functional medicine treatmentFunctional medicine and how it helps
        • KAMA CBD OilWhat is CBD and can it help your health?
      • View all
    Close
  • Shop
      • Magazine
      • Advertise With Us
        • December – February 2021
        • DEC-FEB 2020 – $36 (USUAL PRICE $48)
        • City Guide 2020-2021
        • City Guide 2020-2021 – $28
      • View all
    Close
Home » Health & Fitness » How to stay healthy during the holidays

How to stay healthy during the holidays

18 December, 2018 by Expat Living 5 Min Read

https://expatliving.hk/how-to-stay-healthy-during-the-holidays/

With Christmas coming, there are seasonal temptations galore. Chances are, you’ll justify putting your health on the back burner this month with the promise that you’ll “be good” in the New Year. And, sure, “Dry January” may allow you to shed a few pounds, but, the truth is, resolving to get your health back on track before the holidays will set you up for a better start to 2019. Trust us! Here are some tried and tested tips from fitness experts on how to stay in shape during the festive season.

Healthy girl

Holiday parties

Learn to say no

“Don’t dive into every Christmas party or happening; rather, be selective,” says Chris Richards of Ultimate Performance (UP) . “If you get invited to multiple events, just remember that you don’t need to go all-out at every single one – chances are that no one will notice you’re discreetly sipping soda water with lime.” He adds, “Choose wisely. Go to events where there will be people whose company you fully enjoy, rather than the ones where you need to drink to survive the company!”

booze alcohol

Choose your drink

“Alcohol is loaded with sugar and empty calories, so choose carefully,” says Natalie Dau, certified trainer, athlete, and founder and CEO of fitness website The Daily Escape and recently launched fitness app Rockstar Fit. “Alternate with a glass of water, and stay away from soft drink mixers or creamy cocktails and fruit punches. Stick with white wine spritzers or clear spirits with a twist of lime.”

Chris recommends choosing one type of tipple only. “Sticking to one beverage is generally your best bet. You’ll have a better idea of how much you’ve drunk and, if you do drink too much, the hangover will be less debilitating,” he says.

Don’t overeat

“Chances are, you don’t eat a three-course meal every night at home, so why do it during the holidays? It’s extra calories that aren’t necessary, so why not save it up for just once a week, rather than for all meals?” says Natalie.

Healthy food

Pay attention to weekly rather than daily calorie totals

“If you’re facing a couple of festive blowouts, then plan ahead to remove some of the more energy-dense foods from your diet, aiming for a weekly calorie deficit rather than a daily one,” says Chris. “A sensible approach might be to adopt a ‘protein-sparing modified fast’ while allowing the seasonal events to provide sporadic ‘re-feeds’. In other words, try to consume fewer calories to establish a baseline against which you can then occasionally indulge without repercussions. But note, a low-calorie count doesn’t mean low food volume: we instruct you to consume as much food as you need; but we restrict your food choices – lean proteins, vegetables and certain fruit are all fair game.”

Be realistic and listen to your body

This doesn’t just go for overeating. “If you know you’ll get heel pain from too much walking, then be sure to bring appropriate shoes for walking, and ice your feet when needed,” suggests Karen Lee, creator of the 27-Day Eat Smart Move Smart fitness app and founder of Karenlee Fitness.

Holiday travel

Plan ahead

“Before booking a hotel, I like to look for one that either has a gym or a pool for working out,” says Karen. Even if I choose Airbnb accommodation, I look for a place that has a gym or pool facility in the building.”

Get moving

“Make exercise part of your daily routine on holiday and walk as much as possible; after all, it’s a great way to explore a new city and keep fit at the same time! Or, choose to rent a bike if possible,” recommends Natalie. Karen also suggests making a point to use the stairs at every opportunity to sneak in some extra cardio.

GIrl running up stairs

Battle jetlag with exercise

“Exercise is one of the best ways to mitigate jet lag, as it can help with time-change adjustments and speeding up the return to a normal circadian rhythm – our internal body clock,” says Chris, who recommends training as soon as possible after landing in order to eliminate the nauseating fatigue that long flights can create. Chris also suggests training first thing in the morning.

Be efficient

“Efficiency is the priority here; 5 to 20 minutes is all you’ll need,” Chris says. “All hotel gyms will have some cardio equipment that you can use for this, and, at the very least, a treadmill. Instead of using it the traditional way, try ‘deadmills’! For example, go hard for 10 to 20 seconds, then go slow for 40 to 50 seconds.”

Pack a resistance band

“I like to bring a resistance band with me when I travel,” says Karen. “I place it by my bedside table so that when I wake up first thing in the morning, I see the band and know I need to start my day right with a resistance band workout.” Easy to pack and super-light, resistance bands allow you to get a full-body workout without weights or any other type of equipment.

girl working out

Eat a big breakfast

“By all means, start your day with a great breakfast, but fill your plate with protein and some vegetables,” says Natalie. “Choose an omelette or even Greek yoghurt and berries rather than that sugary cereal or jam on toast. This will help to maintain blood sugar levels and insulin sensitivity, and fill you up for longer.”

Be prepared

“Don’t get caught hungry while you’re out and reach for that chocolate, ice cream or comfort food as a snack. Keep an apple, nuts or protein bar in your bag so you always have a healthy choice – this is a must-do for getting on a plane too,” says Natalie. “And don’t forget to drink water! Most people forget about this when travelling.”

Ultimate Performance Hong Kong
3rd Floor Unicorn Trade Centre, 127-131 Des Voeux Road Central
27989000 | upfitness.hk

 

See more in our Health & Fitness section

Practice to holistic approach to your health

Depression can affect anyone

Let’s talk about screen addiction

Categories: Fitness Health & Fitness Tags: Gyms in Hong Kong Ultimate Performance UP Fitness

You May Also Like

Gyms in Hong Kong - best places for keeping fit

8 great places to go to keep in shape

Central & Stanley Wellness - functional medicine treatment

Functional medicine and how it helps

ATP - weight loss - fitness training

Body makeover: an inspiring journey

Primary Sidebar

Editor's Picks

Kellett School

Best International Schools In Hong Kong, Preschool to Secondary

Furniture in Hong Kong: Guide To The Best Furniture Stores

sightseeing in Hong Kong

Top 30 Hong Kong Attractions & Best Places To Visit

Where to live in Hong Kong

Guide to Living in Hong Kong and where to live

Landing pads: places to stay in Hong Kong

Brunch in Hong Kong

Best Sunday Brunch Places in Hong Kong

What's On

Puccini's Turandot Opera

The MET’S “Nightly Met Opera Streams”

Students at Hong Kong Academy

Hong Kong Academy – Applications Open for 2021/22

CDNIS - Admissions

CDNIS Admissions Timetable: Apply Now for January and August 2021

Events & Weekend Activities - The Grounds is the city's first responsible entertainment destination

The Grounds: HK’s first ‘COVID-19 responsible’ entertainment destination

Elsa in scene from Frozen

FWD Presents: The Frozen Exhibition Hong Kong

You Rise art exhibition by JM Robert

“You Rise” Solo Exhibition by JM Robert

Expat Living Hong Kong 🇭🇰

expatlivinghk

Open
🎉 We're so pleased to announce the winners of our Readers' Choice Awards! Congrats to all the companies who were voted among the best in Hong Kong, and to the voters who won the amazing prizes. See the full results online now at 👉 expatliving.hk/readerschoice

.
#expatlivinghk #hkbusiness #hongkongbusiness #elhkreaderschoice #hkexpats
Open
Pieces for your dining room mood board!🪑We are feeling these tones 🤎
Open
Thanks Julianna for this delicious 
Easy Blueberry Oreo Cheesecake to start the weekend!
Serves 4, or 2 if you're hungry😉

Preparation time: 15 mins Ingredients:
• 6 digestive biscuits
• 50g butter 
• 250g cream cheese (1 brick) 
• 6 Oreo biscuits
• 125g blueberries (1 box)
• 100g milk or whipped cream 
• 5 tablespoons sugar

Instructions:
For crust:
1. Crush digestive biscuits in a big bowl and add melted butter.
2. Press together at the base of the cake mould.
3. Set aside to cool.

For filling: 
1. Beat cream cheese, sugar and milk or whipped cream on medium speed in a bowl until it is smooth and creamy. 
2. Add crushed Oreos and beat until they mix evenly. 
3. Pour the filling over the cooled crust.
4. Freeze for two hours and top with blueberries!🫐
Open
If you’re looking for a place to live in Hong Kong - particularly if you’re moving here and want an easy landing pad - a serviced apartment can be a godsend! @hongkongparkview is like a mini town with everything you need from a Clubhouse with full facilities to a toy shop, clothes and food shop! 🏞🛍
Open
Read our Winter issue on any device for free 👉 expatliving.hk/digital/ig.
Inside: Two inspiring home reno stories, great dining room furniture ideas, insider's guide to Hung Hom Bay and plenty of other great reads, including easy dessert recipes!
Open
How cool is this - Hong Kong-based @ovolohotels is the first hotel group to go entirely vegetarian across its restaurants, bars and food services for a year! 🌱This move is the latest in the group’s series of eco-friendly initiatives, and doesn’t this look delicious!👏🏻
Open
If we’ve learnt anything this last year it’s how much a magical view can do for your mind🌿These are just some of the properties showcased by @knightfrank 🙌🏼 Head to knightfrank.com.hk to see what’s currently available! 🏞
Open
Wishing everyone a safe and Happy New Year from the team at @expatlivinghk ❤️

📷 @lailasophiashah
Open
There’s been a buzz lately around CBD (Cannabidiol, derived from the flowers and leaves of the hemp plant) and its purported health benefits. 
Did you know it’s available in Hong Kong? 🌿

@kamacbdhk is a new HK-based company offering CBD products that can help a number of ailments, check out our article and their page for more information!🌺
Open
🎄 Merry Christmas everyone! It's been an extraordinary year and we're so grateful for your support. We wish you all a safe and happy holiday season 🌟🥂
Open
This 1950s colonial-style walk up in Kowloon Tong has been styled so well by tenant Jerome, it is fascinating to hear about the place and it’s history! For the full story and Jerome’s recommendations see our DEC-FEB issue✨📖
Open
Whether you’ve hiked up Old Peak Road or taken the tram, make sure you’re hungry, as you’ll want to consume most of the menu from @fiammahk 🍴🍅
Open
5 steps for a stylish Christmas, courtesy of Hong Kong-based home furnishing retailer @indigo_living 🎄
 
#1 Decide on a Theme:
Every momentous Christmas feast begins with a stunning table-scape. Whether you’re going for the classic red and green pairing or a contemporary setting, pick a theme that you can go all out with! 
 
#2 Organise Your Linen:
Generally speaking, a crisp white linen table-runner will do. But if you’re looking to up the ante this year, go for one with subtle prints on it. 
 
#3 Choose a Centrepiece:
 A beautiful Christmas centrepiece is the fastest way to add cheer to your party. It’s also a great excuse to show off your creative flair to friends and family. 
 
#4 Invest in a Good Set of Tableware:
When it comes to tableware, most people play it safe with crystal glasses and porcelain plates. Why not take it up a notch by throwing a set of gold cutlery into the mix? It’s an instant pop of luxury that exudes warmth to traditional red and green themes. 🍴
 
#5 End with a Bang:
What’s a Christmas dinner without some good old-fashioned crackers? Sure to put a smile on anyone’s faces, they’ll also ensure your party goes out with a bang! 💫
Open
What a view 🙌🏼

📷 @lailasophiashah
Open
Less than five days left to vote for your favourite businesses! You could win fun family staycays and dining vouchers, so make sure to vote today by visiting 👉 expatliving.hk/readerschoice

.
#expatlivinghk #hkbusiness #hongkongbusiness #elhkreaderschoice #hkexpats
Open
Jazz up your dining area with these pretty picks!⚡️

Companies tagged in the photos for more details🪑
Open
Get ready for Christmas, CNY and beyond with these fab treatment packages now available at @amooma.spa ✨

#1 BUBBLE & SPARKLE
A package for two, including an aroma steam shower, deep sleep tourmaline crystal massage, sparkling champagne facial and a glass of champagne 🥂

#2 HO! HO! HO! IT’S ME-TIME!
Designed for one person, this me-time includes a ling organic forbidden rice scrub, ling nourishing body wrap, AMOONA signature blend and knesko gemological face mask 🧖🏼‍♀️
Open
How good do these look 😍 New recipe from @charissa_and_co_wellness. You can try a free sample by scanning the bar code on our online articles 💜

Recipe: Flourless Pecan Cranberry Brownie

Ingredients

Brownie base:

2 servings of Nuzest Clean Lean Chocolate Protein
1.5 cup of pumpkin puree
1 cup of hazelnut butter or almond *
1/2 cup of raw dark cacao powder
1/2 cup of chopped pecans
1/3 cup of dehydrated cranberries
2 teaspoons of Manuka honey ** Optional
White chocolate drizzle:

1/3 cup of melted cacao butter
2 tablespoons of cashew nut butter
1 teaspoon of vanilla extract
1-2 teaspoons of Erythritol
Dark chocolate drizzle:

1/3 cup of melted cacao butter
2 tablespoons of cashew nut butter
1 teaspoon of vanilla extract
1 tablespoon of coconut oil
3 tablespoons of raw dark cacao powder
1 teaspoon of Erythritol
Instructions

Brownie base:

Preheat oven to 180 degrees Celsius.
Grease a square baking tray with coconut oil and line tray with parchment paper.
In a large blender, mix all the brownie ingredients together until smooth.
Pour the brownie mix into the pan and bake in the oven for 20 minutes.
Once cooked, allow the brownies to cool on a rack.
Chocolate drizzle:

You will need two separate mixing bowls for the white and dark chocolate drizzle.
Melt the cacao butter at low temperature and mix with the rest of the ingredients.
Pour the chocolate drizzle over the cooled brownies.
Pop them in the fridge to set or enjoy them as warm brownies.**
Optional: Sprinkle some fresh pomegranate and dried cranberry seeds onto the brownies (after cooling in the fridge for 20 minutes).
Open
TGIF 🌿🌿

📷 @lailasophiashah
Open
In our new winter issue we take a look at Dutch expat Nicole Hessing’s impressive home renovation in Clearwater Bay 🏡 Check out the article for all her tips and local recommendations 👉 expatliving.hk/digital/ig
  • COMPETITIONS & OFFERS
  • About
  • Advertise
  • Contact
  • Privacy
  • Subscribe

© 2021 Expat Living Hong Kong, All Rights Reserved.