For many of us, the holiday season is a time when routine and moderation make way for excess and indulgence. Often, the last thing on our minds at Christmas is fitness, closely followed by healthy eating. But that initial festive fun can quickly leave us feeling sluggish. To make sure you end the year on a high - mentally and physically - our team of experts share their fitness and healthy Christmas tips (that still allow you to have much-needed fun…).

A time that should be full of magic and joy, the festive period can often induce anxiety instead. Overwhelmed by the number of social events; gift-buying; hosting; cooking; travel arrangements; perfectionism; guilt at over-indulgence - the list goes on.

“But instead of being chased by the image of perfect parties that we create in our minds, meditation helps us create the space to accommodate things as they are: the burnt dinner, the stained dress, the family squabbles,” explains Maria Luisa Fissasegola, mindfulness and MBSR teacher, and one of our expert collaborators at Aspria Harbour Club in Milan.

She adds that there are three general practices to help us unwind and de-stress during the holiday season. First, we must take care of ourselves before we can look after others. Making contact with our bodies through mindful movement practices such as yoga helps to achieve that balance. Second, be kind and understanding to ourselves. “Self-criticism, the enemy of self-compassion, is a recurring phenomenon in the lives of many people,” says Maria Luisa. Self-compassion and kindness are not to be confused with self-indulgence and laziness. She cites research by Kristin Neff, neuroscientist and self-compassion researcher, which shows that severe self-criticism not only makes us feel worse, but it also has no beneficial effect on our performances. Finally, create time for daily mindfulness practices from now until the end of the year.

With that in mind, Maria Luisa has created the following, four-step daily routine for the holiday season:

Mindful wakeup: no phones

As soon as you wake up - before checking your phone and email - sit on the bed with your back straight but not stiff. Close your eyes and listen to your body’s sensations. Take three long breaths and allow yourself to be lulled into the inflating and deflating of your body. Now, set the day’s intention, for example: "Today I will be kind to myself, patient with others, rooted, I'll have fun and eat healthily”. Or any phrase that’s important to you. During the day, take breaks, breathe and connect with your intention.

Mindful eating: enjoy every bite

How many times have we eaten a whole meal without even noticing the flavour? Eating consciously can become a satisfying and nourishing experience in every sense. Before eating, ask yourself: how hungry am I, on a scale of 1 to 10? What are the physical sensations of hunger and vice-versa? Empty stomach, rumbling stomach, no desire to eat? Try not to think about the time of day, or the last time you ate; listen only to your body, not your thoughts. Now you are ready to choose what, when and how much to eat. Mindfully chew the first three bites of each dish, feel the flavour, the texture and how much pleasure you are experiencing with this food.

Mindful pause: switch off autopilot

95% of our daily behaviour comes from our subconscious. Mindfulness counters that, and allows us to act with intention and willpower. To cultivate mindfulness, set routine times to be “in the moment”. For example, every time we get into the car, every time we enter office, every time our phone rings - take a conscious breath. This simple workout will engage our prefrontal cortex, the front part of our brain that helps us set and achieve goals.

Mindful workout: think active

Any physical activity, from swimming to dancing, cycling to running, is an opportunity to practice mindfulness. Instead of working out just to burn calories, we can move and breathe in order to feel strong and capable, rather than busy and distracted. First, set yourself a goal. For example, “I’ll listen to the sound of the water with every stroke”, or “I’ll feel the breeze on my face when I get on the saddle”. Then, warm up by noticing how your heart beats. Adjust to a pace by continuing to breathe mindfully. Challenge yourself by going faster, increasing the reps, lifting heavier weights, depending on the activity. Notice how alive and awake you feel when you push yourself further. Slow down gradually until you stop. Stay for a few moments in the sensations that emerge, giving a name to what you feel. You will feel alive from head to toe.

Did you know that the area between your eyebrows is connected to your liver? And that impurities, such as blocked pores or oily skin, could be a sign of overindulgence in greasy food and alcohol? This is known as Face Mapping: when your complexion tells you what is going on beneath the surface. “In stressful times, the skin often sets a sign and reacts with blemished areas or dryness,” explains Annette Fischer, spa manager at Aspria Hannover. “Nutrition and health also influence the skin's appearance.”

Blemishes on the forehead are often caused by an unhealthy diet and food intolerances, or too little sleep. Meanwhile, blemishes on the cheeks can be the result of air pollution, smoking or bacteria from a smartphone screen. Pimples on the chin in women that only appear once a month are often linked to hormones, but if the blemishes persist, fast food could be the culprit.

The combination of overindulgence during the festive season and the colder winter months means you may need to adapt your skincare routine from the summer season. “No matter what skin type you have, we all react to the changed climate,” Annette explains. “Oily skin becomes normal, while dry skin becomes sensitive and prone to irritation. Let your beautician advise you to find the right winter care for your skin. But there are things you can do to support your skin, too.”

Hydrate

Your skin needs just as much fluid in winter as it does in summer, so make sure you drink enough water, even if you don’t feel as thirsty.

Exfoliate

Exfoliation allows your skin to breathe, which is harder to do when covered in thick layers, so use a gentle exfoliator regularly.

Cleanse

When cleansing your face, avoid products with alcohol; the natural protective layer of the skin is weaker and the alcohol can dry out the skin.

Sleep

During sleep, a growth hormone is released, which promotes regeneration of the skin. “Everyone knows the superficial consequences of sleep deprivation: pale, dry skin, circles under the eyes,” says Annette. “If we sleep too little or if the deep sleep phase is disturbed, which is the most important for the release of the hormone, this is immediately noticeable - the skin becomes thinner and wrinkles appear. That is why we use a different skin cream at night than during the day.” Night creams contain regenerative ingredients - as opposed to SPF - and many also contain essential oils that promote sleep.

Eat (your leafy greens)

“Your skin also needs more vitamins in winter than in summer,” Annette continues. “Vitamin A is important for the structure of the skin; if your levels are low, skin can be dry. Vitamin C contributes to the elasticity of the skin, while vitamin E helps to keep it moisturized.”

So eat plenty of fruit and vegetables.

Ten canapés too many. Copious cocktails. Indulgent family meals. It feels impossible to achieve a balanced diet during the festive season. Our overindulgence in higher glycemic food and unhealthy trans fats from processed snacks and meals leads to more calories than we need and big spikes in insulin production, which triggers fat storage. With too much alcohol, it’s our liver and gut microbiome that suffer the most.

“But healthy and tasty are not contradictory,” says Robin Mandler, wellbeing advisor at Aspria La Rasante, who has a degree in micronutrition. “Include low glycemic ingredients and healthy fats (higher in omega 3 fatty acids) when you prepare your dishes. For example, fruit and vegetables, pulses, wholegrain foods and protein.” From omega 3-rich fatty fish to dark chocolate, your festive food options needn't be boring.

The truth is, if we maintain a healthy lifestyle for the majority of the time, our bodies can cope with the festive indulgence. “Try to continue physical activity and incorporate some fasts during this period,” Robin explains. “A well-known one is intermittent fasting, where you leave around 16 hours between meals - between dinner and breakfast, the following day, is the easiest one to achieve. It will help to reduce your calorie intake.”

The holiday season is synonymous with high energy levels. But after party no.7 or family gathering no.3, many of us would rather hibernate until the New Year. So how do we keep our spirits - and social engagements - up throughout the festive period?

Food, especially magnesium - which is essential in the production of energy at cellular level -   plays a pivotal role. “Studies have shown that there is a clear link between your energy levels, and the health of your gut microbiome,” says Robin. “So you could take some probiotics each day or try a golden-latte with 250ml of warm coconut milk, 1 teaspoon of turmeric, a pinch of cinnamon and a pinch of black pepper - piperine in pepper enhances curcumin (an antioxidant) absorption.”

During the holiday season, sticking to a routine is unsurprisingly difficult. Fitness, in particular, is often the first to suffer. But rather than feel guilty or anxious, we should adapt - or fully embrace some time off. “Whatever your fitness goals, you won’t lose all your ‘gains’ because you indulged in a few festive meals and skipped a few training sessions (or even a week),” explains Lauriane Laurent, personal trainer at Aspria Royal La Rasante. “So my first piece of advice is: relax and enjoy life. Worst case scenario, you gain some weight or your performance slightly decreases, but you’ll have time to get back on track.”

That said, Lauriane says there are plenty of ways to keep training during the holiday season, if your body and mind desire it. You could choose regular, shorter and more intensive sessions like HIIT, circuit training and a lot of compound movements. Or fewer, but longer and less intensive sessions. You could change your fitness routine and include more cardio to burn some extra calories. Or, you could simply increase your NEAT (non-exercise activities thermogenesis). “People forget that walking outdoors, cooking, dancing are physical activities too,” says Lauriane.

Crucially, Lauriane recommends assessing your stress levels before embarking on fitness training during the festive season. Cortisol, a steroid hormone, is normally released in response to stress. “If you’re under a lot of pressure, lacking sleep, feeling exhausted and irritable, fitness may not be the best idea - rest and stress management may be better options,” says Lauriane. “The excessive amount of cortisol in your body could affect your immune system. If you still want to train, focus on low intensity activities like yoga, LISS (Low Intensity Steady Slate training), swimming and walking. On the other hand, we know exercise is proven to help reduce stress - provided you’re under ‘normal’ stress. Everyone who exercises has experienced that feeling of a clearer mind and better mood after a good sweaty session.”

The indulgences of the festive period often lead to fitness goals forming part of our New Year’s Resolutions. But is January always the best time to start afresh? “It’s convenient because in people’s minds the new year is synonymous with a fresh start,” Lauriane explains. “But, again the best time to start working on a new goal depends on you.”

To help keep your fitness resolutions, Lauriane offers a five-step process:

Pick a time

Choose the right time for you to start: your mindset will be crucial, and you can’t rely on motivation alone. If you’re already tired and overwhelmed, you’ll fail.

Ask why?

Determine “why” you want to achieve your goals - there is no right or wrong - and remember it each time you want to give up.

Is it smart?

Set SMART objectives (Specific, Measurable, Achievable, Realistic, and Timely) and celebrate each small victory.

Find support

Share your goals and surround yourself with supportive people. Don’t be afraid to ask for help.

Be kind

We’re all guilty of this, but don’t compare yourself to others. Your personal goals could be a million miles away from those of the person training next to you.

And above all, enjoy the process, be patient and trust yourself.

Happy holidays, everyone.