{"id":1720,"date":"2023-04-14T08:16:36","date_gmt":"2023-04-14T08:16:36","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=1720"},"modified":"2026-03-17T10:59:20","modified_gmt":"2026-03-17T10:59:20","slug":"holiday-fitness-tips-2","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/holiday-fitness-tips-2\/","title":{"rendered":"Try these tips from 10 personal trainers on how to stay in shape over the holidays"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1720\" class=\"elementor elementor-1720\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b2a885f e-flex e-con-boxed e-con e-parent\" data-id=\"b2a885f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-28e6c00 elementor-widget elementor-widget-heading\" data-id=\"28e6c00\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Gaining weight over the holiday period doesn't have to happen!  If you follow a few of the tips below you won't have to make a choice between celebrating the festive season and maintaining your fitness commitments.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98e0920 elementor-widget elementor-widget-spacer\" data-id=\"98e0920\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b85e3d elementor-widget elementor-widget-text-editor\" data-id=\"5b85e3d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Thanks to ATP&#8217;s Personal Training Coaches for these tips on how to stay in shape over the holiday season.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ea7632 e-flex e-con-boxed e-con e-parent\" data-id=\"5ea7632\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-aa34f4c e-con-full e-flex e-con e-child\" data-id=\"aa34f4c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a79ac6a elementor-widget elementor-widget-text-editor\" data-id=\"a79ac6a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-174b7be5\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-174b7be5\"><h3>JQ&#8217;s Tip: Plan your workouts for the week and put it in your calendar.<\/h3><p>Remember that some exercise is better than none. If you can\u2019t fit in a gym session, do a bodyweight workout or take a walk.\u00a0 Even if you&#8217;re feeling rough (hangover anyone?) you&#8217;ll feel better after some exercise, just do something easy and once your blood starts flowing you&#8217;ll probably get more into it for a better workout!<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-85c6111 e-con-full e-flex e-con e-child\" data-id=\"85c6111\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-04e1644 elementor-widget elementor-widget-image\" data-id=\"04e1644\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"626\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Personal-training-for-vegans-at-ATP-Personal-Training.jpg\" class=\"attachment-large size-large wp-image-6588\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Personal-training-for-vegans-at-ATP-Personal-Training.jpg 1000w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Personal-training-for-vegans-at-ATP-Personal-Training-300x235.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Personal-training-for-vegans-at-ATP-Personal-Training-768x601.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Personal-training-for-vegans-at-ATP-Personal-Training-150x117.jpg 150w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-27fe96b e-flex e-con-boxed e-con e-parent\" data-id=\"27fe96b\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b81f39c e-con-full e-flex e-con e-child\" data-id=\"b81f39c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bff1e24 elementor-widget elementor-widget-image\" data-id=\"bff1e24\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"753\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot-753x1024.jpeg\" class=\"attachment-large size-large wp-image-6589\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot-753x1024.jpeg 753w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot-221x300.jpeg 221w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot-768x1045.jpeg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot-150x204.jpeg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Jeremy-Headshot.jpeg 824w\" sizes=\"(max-width: 753px) 100vw, 753px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2b229e5 e-con-full e-flex e-con e-child\" data-id=\"2b229e5\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66ef3fe elementor-widget elementor-widget-text-editor\" data-id=\"66ef3fe\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-174b7be5\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-174b7be5\"><h3>Jeremy&#8217;s Tip: Exercise with your family.<\/h3><p>My favourite way to avoid losing my gains is by staying active and making sure I get at least 30-60 minutes outdoors everyday, preferably in the sun so that I keep your vitamin D levels up.\u00a0 I recommend staying active with a brisk walk, running if you like it, or swimming if you have a condo pool.\u00a0 And of course keep up the gym whenever possible because resistance training is always the best kind of exercise.<\/p><p>We don\u2019t need to necessarily limit our food intake at family occasions, but if you have had a big meal, go easy on the next one or the next day, and try to encourage the whole family to go for a walk with you after your meal, that way everyone benefits from your dedication to your health!<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1cbf59e e-flex e-con-boxed e-con e-parent\" data-id=\"1cbf59e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a800a3 elementor-widget elementor-widget-heading\" data-id=\"8a800a3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\"Rather than drink beer, or even wine, try vodka or other strong spirits with low-calorie mixers.  This doesn't include cocktails as most are loaded with sugar.\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5539be9 e-flex e-con-boxed e-con e-parent\" data-id=\"5539be9\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-797fcb7 e-con-full e-flex e-con e-child\" data-id=\"797fcb7\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73c942b elementor-widget elementor-widget-text-editor\" data-id=\"73c942b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Pete&#8217;s Tip: Booze or comfort food, but not both<\/h3><p>Of course over the holiday period you are likely to drink more than normal, whether it&#8217;s at holiday parties or at home or bars with family and friends.\u00a0 I avoid stressing my body doubly using the following rules:<\/p><ul><li>Never combine drinking alcohol with junk food, or meals where you are stuffing yourself<\/li><li>Don&#8217;t forget that alcohol itself is very calorie dense, so you can&#8217;t ignore those calories when adding up your total<\/li><li>Rather than drink beer, or even wine, try vodka or other strong spirits with low-calorie mixers.\u00a0 This doesn&#8217;t include cocktails as most are loaded with sugar<\/li><li>Don&#8217;t mix alcohol and caffeine &#8211; you&#8217;re not 19 years old, you need your undisturbed sleep for your body to process and detox the alcohol<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-664cdad e-con-full e-flex e-con e-child\" data-id=\"664cdad\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-da3741a elementor-widget elementor-widget-image\" data-id=\"da3741a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Pete-Fisher-Manager-ATP-Personal-Training-Singapore.jpg\" class=\"attachment-large size-large wp-image-6590\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Pete-Fisher-Manager-ATP-Personal-Training-Singapore.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Pete-Fisher-Manager-ATP-Personal-Training-Singapore-225x300.jpg 225w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Pete-Fisher-Manager-ATP-Personal-Training-Singapore-640x853.jpg 640w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Pete-Fisher-Manager-ATP-Personal-Training-Singapore-150x200.jpg 150w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e9476ea e-flex e-con-boxed e-con e-parent\" data-id=\"e9476ea\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f6dd24f e-con-full e-flex e-con e-child\" data-id=\"f6dd24f\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cfe737a elementor-widget elementor-widget-text-editor\" data-id=\"cfe737a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-653a8d85\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-653a8d85\"><p>\u00a0<\/p><\/div><\/div><div class=\"vce-text-block\"><div id=\"el-c66797f4\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-c66797f4\"><h3>Wei Hong: Front load activity, back load calories<\/h3><p>My best practice to help me stay in shape over Christmas is front loading activity and back loading calories. At the start of my day, whilst my motivation is at it\u2019s highest, I like to direct my energy towards being active. Usually this incorporates some steady state activity coupled with a workout.\u00a0 This is what I refer to as &#8216;front-loading&#8217; activity &#8211; doing it early on in the day.<\/p><p>Paired with this I like to back load my food which means eating most of my food late in the day. That way giving me fewer opportunities to eat and over consume on calories, whilst allowing those opportunities more scope to eat socially. To help with energy during this period of fasting I make the most of black coffee, electrolytes and essential amino acids.\u00a0 In other words make sure you get your exercise in before your food, because then even if you overeat at least your\u00a0got a workout in, and you might not feel like it once you&#8217;re stuffed!<\/p><p>In reality this looks like:<\/p><ul><li>Waking up<\/li><li>Walking or cycling to the gym (as my method of commuting)<\/li><li>Working out<\/li><li>Fasting through till afternoon<\/li><li>Eating in the early evening&#8217;s\u00a0<\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5a25c8c e-con-full e-flex e-con e-child\" data-id=\"5a25c8c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ebc5df elementor-widget elementor-widget-image\" data-id=\"6ebc5df\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"341\" height=\"512\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Wei-Hong.jpg\" class=\"attachment-large size-large wp-image-6591\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Wei-Hong.jpg 341w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Wei-Hong-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Wei-Hong-150x225.jpg 150w\" sizes=\"(max-width: 341px) 100vw, 341px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1bdd10e e-flex e-con-boxed e-con e-parent\" data-id=\"1bdd10e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c47e01b e-con-full e-flex e-con e-child\" data-id=\"c47e01b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-42a4353 elementor-widget elementor-widget-image\" data-id=\"42a4353\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-1024x1024.jpg\" class=\"attachment-large size-large wp-image-6592\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/Nicole-Female-fat-loss-transformation-with-trainer.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9faeea3 e-con-full e-flex e-con e-child\" data-id=\"9faeea3\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c402903 elementor-widget elementor-widget-text-editor\" data-id=\"c402903\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-7b39d22d\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-7b39d22d\"><h3><b>Chris:<\/b>\u00a0<b>These tips apply all year round, not just for the holidays!<\/b><\/h3><div><b>\u00a0<\/b><\/div><\/div><\/div><div class=\"vce-text-block\"><div id=\"el-5db90a12\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-5db90a12\"><p>I recommend you take a photo of everything that goes into your mouth.\u00a0Water, coffee, mince pies, sweets, meals, by the end of the day\u00a0you might be surprised what you\u2019ve eaten and realise how easy it is to discount little snacks that actually add up to a lot of extra food!<\/p><p>Get outside for three 20min walks every day &#8211; I did this by adopting a dog and this keeps us both happy!<\/p><p>Do something 4 times a week (at least 40mins) where heart rate is over 150bpm. This can be a gym session or cardio or anything that is high energy, but weight training is the most effective when it comes to getting and staying in shape.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cbd682e e-flex e-con-boxed e-con e-parent\" data-id=\"cbd682e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ba23ac1 e-con-full e-flex e-con e-child\" data-id=\"ba23ac1\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-585a925 elementor-widget elementor-widget-text-editor\" data-id=\"585a925\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-917e18d1\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-917e18d1\">\u00a0<\/div><\/div><div class=\"vce-text-block\"><div id=\"el-7b39d22d\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-7b39d22d\"><h3>Charis: Have a plan and stick to it!<\/h3><p>My best tip for the holidays is to make sure that that you have a plan in place in advance.\u00a0 I go over this with all my clients when preparing for a vacation or holiday period because failing to plan is planning to fail.\u00a0 If you know in advance what you are planning to eat you can factor in when you should exercise, and make sure that you don&#8217;t have too many days in a row when you go heavy on the calories!\u00a0 Think of it like charging your phone &#8211; if you keep charging when it&#8217;s full you can damage the battery.\u00a0 With your body you can use exercise to discharge your energy stores before filling them back up with festive food!<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-be1ef4b e-con-full e-flex e-con e-child\" data-id=\"be1ef4b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4e88cd5 elementor-widget elementor-widget-image\" data-id=\"4e88cd5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-683x1024.jpg\" class=\"attachment-large size-large wp-image-6593\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-683x1024.jpg 683w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-768x1151.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-1025x1536.jpg 1025w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-1128-150x225.jpg 150w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fc5bb4 e-flex e-con-boxed e-con e-parent\" data-id=\"9fc5bb4\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6cae2d0 e-con-full e-flex e-con e-child\" data-id=\"6cae2d0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e33e182 elementor-widget elementor-widget-text-editor\" data-id=\"e33e182\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-917e18d1\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-917e18d1\"><h3 class=\"vce-text-block\"><b>Angelica&#8217;s Tip: Lose the all or nothing mindset<\/b><\/h3><div class=\"vce-text-block\"><div id=\"el-55e8b5dd\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-55e8b5dd\"><p>Just because you pig-out one day doesn&#8217;t mean you have to pig-out every day!\u00a0 Limit the days on which you indulge \u2013 for example save your &#8216;cheat days&#8217; for when you have a party or gathering to go to, but keep your at-home days healthy.<\/p><p>The same applies to working out.\u00a0 Just because you miss one workout doesn&#8217;t mean you should pack it all in and give up!\u00a0 Just get back to it the next day and things will be okay.<\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-12a1c53 e-con-full e-flex e-con e-child\" data-id=\"12a1c53\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6d8fe93 elementor-widget elementor-widget-image\" data-id=\"6d8fe93\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-683x1024.jpg\" class=\"attachment-large size-large wp-image-6594\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-683x1024.jpg 683w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-768x1151.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-1025x1536.jpg 1025w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-961-150x225.jpg 150w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fd93f7f e-flex e-con-boxed e-con e-parent\" data-id=\"fd93f7f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3780bf4 elementor-widget elementor-widget-heading\" data-id=\"3780bf4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\"Make sure you get your exercise in before your food, because then even if you overeat at least your got a workout in, and you might not feel like it once you're stuffed!\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-edf5803 e-flex e-con-boxed e-con e-parent\" data-id=\"edf5803\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fff12ba e-con-full e-flex e-con e-child\" data-id=\"fff12ba\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bf1bd55 elementor-widget elementor-widget-image\" data-id=\"bf1bd55\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-683x1024.jpg\" class=\"attachment-large size-large wp-image-6595\" alt=\"\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-683x1024.jpg 683w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-768x1151.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-1025x1536.jpg 1025w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/01\/20220814-ATP-48-150x225.jpg 150w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8dc14f9 e-con-full e-flex e-con e-child\" data-id=\"8dc14f9\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a5256f2 elementor-widget elementor-widget-text-editor\" data-id=\"a5256f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Erly&#8217;s Tip: Eat slowly.<\/h3><p>&#8220;This time of the year parties and gatherings are happening left and right&#8230; After the 2020 we&#8217;ve have this will be the period when people are looking forward to socializing and catching up. One of the best thing we can do when enjoying parties is to EAT SLOWLY.\u00a0 This will allow your body to register that you have eaten enough calories and avoid over eating. Eating slowly allows your body to absorb nutrients properly and puts less stress on your gut during digestion and even helps prevent you from expanding your stomach which might otherwise make you eat even more!&#8221;<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e36b67f e-flex e-con-boxed e-con e-parent\" data-id=\"e36b67f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-60b9be7 e-con-full e-flex e-con e-child\" data-id=\"60b9be7\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2533c34 e-con-full e-flex e-con e-child\" data-id=\"2533c34\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-42d52a0 e-con-full e-flex e-con e-child\" data-id=\"42d52a0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e74cb90 elementor-widget elementor-widget-heading\" data-id=\"e74cb90\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\"Just because you miss one workout doesn't mean you should pack it all in and give up!  Get back to it the next day and things will be okay.\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc703e3 elementor-widget elementor-widget-text-editor\" data-id=\"bc703e3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-ad425978\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-ad425978\"><div class=\"vce-text-block\"><div id=\"el-b790a1de\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-b790a1de\"><p>We recommend our personal training programs as the best way to get in shape before, during and especially after the holidays!\u00a0 We can help you will all aspects of achieving a healthy lifestyle, from diet, lifestyle choices and habits, and of course exercise.<\/p><p><strong>Everyone benefits from the experience we have to offer!<\/strong>\u00a0 You can get started now, simply complete and submit the form below.\u00a0 Or read more about what we offer for clients like yourself at the links below.<\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e68739d e-flex e-con-boxed e-con e-parent\" data-id=\"e68739d\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a9375bf elementor-widget elementor-widget-heading\" data-id=\"a9375bf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">CHECK OUT OUR UNLIMITED HOLIDAY SPECIAL<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6345a93 e-flex e-con-boxed e-con e-parent\" data-id=\"6345a93\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-525fd0c e-con-full e-flex e-con e-child\" data-id=\"525fd0c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6176eea elementor-widget elementor-widget-text-editor\" data-id=\"6176eea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We have had great success with our limited availability &#8216;unlimited&#8217; package, so if you really want to get into your transformation with gusto you should get in touch as soon as possible to lock this in! AND OVER THE HOLIDAY PERIOD GET AN EXTRA WEEK FREE WITH EACH PACKAGE.<\/p><p>We know you&#8217;re going to have lots of questions, so we&#8217;ve tried to answer everything below!<\/p><p>This super value unlimited program includes the following:<\/p><ul><li>A comprehensive assessment of your body, ability and needs<\/li><li>A nutrition program tailored to fit your lifestyle<\/li><li>A training program that matches your current ability and will take you towards achieving your goals.<\/li><li>Support, feedback and accountability outside of the gym.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-344c7e0 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"344c7e0\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/atp.fitness\/sg\/unlimited-holiday-special\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">DISCOVER MORE ABOUT THE HOLIDAY SPECIAL<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Gaining weight over the holiday period doesn&#8217;t have to happen! If you follow a few of the tips below you won&#8217;t have to make a choice between celebrating the festive season and maintaining your fitness commitments. Thanks to ATP&#8217;s Personal Training Coaches for these tips on how to stay in shape over the holiday season. [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1754,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Stay in shape over the holidays with practical tips from 10 personal trainers. Expert advice from ATP Singapore.","_atp_faq_schema":"","footnotes":""},"categories":[22],"tags":[],"class_list":["post-1720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercsise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Try these tips from 10 personal trainers on how to stay in shape over the holidays - ATP<\/title>\n<meta name=\"description\" content=\"Stay in shape over the holidays with practical tips from 10 personal trainers. 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