& still shrink!

With temptation in the way, how to stay trim over Christmas? Fitness and food guru Joe wicks shares his festive fitness manifesto…

e’s the fitness and nutrition coach who’s a social media sensation, with 1.9 million Instagram followers and 2.7 million Facebook followers, and four bestselling cookbooks and a fitness dVd under his (very trim) belt. so who better than Joe Wicks, aKa the Body Coach, to guide us through surviving the indulgent season?

HYES You can squeeze in a workout around parties and shopping

“My philosophy is all about highintensity workouts you can do at home – and they’re especially good at Christmas when life is busy. Aim for a 20-25 minute full-body workout four days a week – include press-ups, mountain climbers, burpees, running on the spot, skipping and squat jumps [visit Joe’s channel, the Body Coach tV, at youtube.com for guidance]. All these moves get your heart rate up, burn calories and keep you lean,” says Joe. the best time of day to don your lycra? “i’m a big believer in training in the morning before the day’s distractions begin. Go to bed 30 minutes earlier and set your alarm 30 minutes earlier. You’ll Joe says you can relax your diet over the festive season! have h more energy and you’ll y make better food choices c through the day.”

NO You don’t have h to be a drinks d party bore

““the thing with C Christmas parties is it can b be hard to keep track of w what you’re drinking,” s says Joe. “so my first rule is is, don’t try to keep up w with whoever you’re socialising with. stick to your own pace and sip glasses of water in-between alcoholic drinks.” the leanest picks?

“Gin and slimline tonic, and vodka, soda and lime. Avoid beers and ciders, which are more calorific. As for the canapés, decide whether the food is good enough to warrant the extra calories. As long as you’re exercising regularly and you’re having a pretty moderate intake of food, then one night where you’re in a calorie surplus isn’t the end of the world.”

YES You can swerve sugary snacks while Christmas shopping

You know the drill. You need some last-min presents but the high street is heaving. when you’re frazzled and low on energy, it can be tempting to head for the nearest calorie-laden doughnut kiosk. Joe’s advice? “eat a big breakfast that includes protein-rich scrambled eggs or avocado on toast. or if you’re going to carry snacks, go for dried berries and nuts – they’re full of healthy fats that give you more energy than processed sugary stuff.”

NO You don’t have to eat like a saint on Christmas Day

hurrah! so we don’t have to pass on the Quality streets, then? “Christmas day shouldn’t be a time for thinking about weight loss,” says Joe. “My diet is more relaxed over the festive season, but because i exercise throughout that period, i don’t gain much body fat – so my advice is to be consistent with regular exercise. But Christmas day and Boxing day are all-you-can-eat days! i indulge in twiglets, Celebrations, cheese… all the stuff i never usually eat but for those two days, it’s a treat.”

YES You can (sometimes) exercise on a hangover

“if you feel really sick the next morning, then leave your trainers where they are. But otherwise, the key to feeling oK and hydrated the next day is drinking water before bed – aim for around a litre. You won’t want to do anything high intensity so go for gentle movement, such as a slow and steady bike ride or jog. But don’t be too hard on yourself if you miss a workout after a heavy night. we all have ‘off’ days, so move on and start again the following day,” says Joe. w&h

Joe Wicks Lean in 15 Workouts is available on dVd and digital download from 13 nov.