Skip the gym hero complex: How to navigate December indulgence without going backwards

• Drink smart not hard: alternate alcoholic drinks with water, choose spirits with soda over cocktails, and focus on winning.
• Ditch December gym heroics for “passive-active” approach: just 15-20 minutes daily of stretching, walking and light bodyweight exercises.
• Drink smart not hard: alternate alcoholic drinks with water, choose spirits with soda over cocktails, and focus on winning.

It’s peak braai-and-beach season in South Africa. Translation: food, friends, travel, late nights. This isn’t the month to be a hero in the gym. However, you can absolutely enjoy December, hold your line, and set yourself up to look and feel better by next summer.

READ:Meat price shock before Christmas, even as inflation eases

Here’s the sassy, realistic playbook from personal trainer Lucas Mthenjane (Virgin Active - VA) and registered dietitian Aziwe Booi (also with VA).

The sassy truth: don’t try to win December — win in April

December is for recovery and realism. Mthenjane has been coaching for more than two decades and his advice is refreshingly human: take the pressure off, keep moving, and come back smarter in January.

READ: Why your Christmas lunch is more expensive this year

“Even if you had to gain one to two kilogrammes, it’s OK,” he says. “My approach for December is to be passive‑active. Fifteen to 20 minutes of stretching, bodyweight exercises and just eat comfortably.”

I start January at 60% of my programme. After three weeks, I’ll go to 65%. By April or May, I’m comfortably at 80–85%.

—  Lucas Mthenjane

Two tracks: choose your strategy

1. Maintenance track (recommended for most): hold your weight, hold your routine, enjoy the food and company. This here, is a power move.
2. Gentle fat‑loss track (if you really want it): if you are to gain, try aim for 0.25–0.75 kg per week, and nothing more.

Booi does acknowledge that losing weight during this time is difficult but, “With the indulgence in December being a challenge, I always say: maintain your weight during this time and make more mindful decisions around your eating, this can be a lot more useful.”

“Make sure your plate creates a modest energy deficit by balancing protein at each meal with lots of vegetables. Do take daily steps, and take in minimal liquid calories. No extremes. No all‑or‑nothing.

—  Aziwe Booi

How to train without being miserable

Mthenjane calls it “passive‑active”. Think of your movement during this time as snacks, not marathons. For example:

• On most days, do 15–20 minutes of mobility, stretching and light bodyweight work that could include squats, push‑ups against a bench, planks.
• Do more daily walking; opt for the stairs wherever they present themselves. Swim, play, dance, basically take off the stress and bask in fun.
• Skip the personal records of heavy lifting and punishing HIITs as these can wait. Your muscles will thank you for the deload.

In other words, your body gets to recuperate, your muscle tissue repairs itself, and you experience less stress about exercise obligations. A schedule for training in December should be flexible.

—  Lucas Mthenjane

Plate maths over food morals

Booi is clear, make choices more about nourishment and not food shaming. Use the plate method everywhere you are invited - be it at a braai, buffet and/or Sunday lunch. What does the plate method look like:

• Half the plate is: non‑starchy veg (our South African quintessential ‘seven colours’ makes this easy — beetroot, spinach, green salad, carrots and slaw).
• Quarter plate: lean protein (skinless chicken, fish, fillet/lean chops, beans and legumes).
• Quarter plate: starch (don’t cut carbs; choose brown or higher‑fibre options where possible).
• Cook smart: opt for grills, braaing, steam more and deep‑fry less.

Remove ‘cheat’ from your vocabulary. Words hold power. Enjoy the food, enjoy it mindfully.

—  Aziwe Booi

 What to limit (without the drama)

• Alcohol: the sneaky festivity heavyweight — it’s energy‑dense, dents sleep and mood and tends to pull snacks along with it.
• Fried and creamy sides (potato salad, rich slaws): delicious as they may be, aim to serve smaller portions or switch to lighter dressings.
• Liquid sugar: limit cold drinks, mixers and fancy coffees. Save the sweetness for dessert you actually love.

If you do: drink smart, not hard

• Biggest culprits: cocktails, ciders, cream liqueurs, sugary mixers.
• Smarter pours: spirits with soda and fresh citrus, wine spritzers, light beer, or rotate in alcohol‑free options that feel grown‑up.
• Golden rule: alternate every alcoholic drink with water or soda water and lime. Your sleep (and skin) will thank you.

On those hangover days:

• Hydrate first with water and electrolytes.
• Eat protein and fibre (eggs on wholegrain toast, fruit, yoghurt).
• Get a walk in and skip the heavy lifting and that all‑out HIIT if you feel rough; you’re not “earning” anything back.

Great swaps that don’t scream “diet”

• Use light/reduced‑oil mayo for slaws and potato salad.
• Don’t fear fish — great on the braai or in the oven.
• Go big on chopped salads, this guarantees a veg side.
• Popcorn over crisps (you get to control the salt).
• Use smaller plates for mains and pudding — you’ll feel satisfied, not stuffed.

Don’t start in January, start now

• Keep tiny habits going now, so you never feel like a beginner.
• Set SMART goals (specific, measurable, achievable, realistic, time‑bound).
• Track behaviours like steps, sleep, training duration, protein and veg intake.
• Get planning, for example: Week one: rebuild routine. Week two: strength training sessions, 150+ minutes of easy cardio across the week. Make it your mission to use the ‘plate method’ at every main meal.