Merry Christmas – Remember Calories Don’t Count

You’ve worked hard all year being strict with your nutrition, trying to optimise your lifestyle and putting in the graft in the gym, that you have definitely earnt a couple of days off.

The philosophy “calories don’t count at Christmas” is something we like to use when it comes to Christmas and Boxing Day. However, this is dependant on whether you have had this same philosophy the whole year or not. Unfortunately, the calories obviously do count, but we like to say that you can eat and drink what you wish and just enjoy yourself for these two days. It isn’t as if you are going to undo all your hard work over just 48 hours and it isn’t as it one big Christmas dinner is going to put back on all the fat you’ve spent months to lose or lose all those gains you’ve made.

So go and enjoy yourself today and tomorrow guilt free. No one wants to be counting calories or be judged for what they eat every single day of the year. Just chill out, if you fancy eating it, then go for it.

The only rule is – Don’t make yourself eat and drink for the sake if it. Some extra calories won’t undo all your hard work, but a huge binge can cause mental and physical issues. So don’t attempt to eat everything in sight, just because it’s there.

Anyway, enough talking calories, as after all they don’t even count today! Now go and enjoy Christmas with your friends, family and loved ones.

Merry Christmas to you and your family from The Chase Perfection Team

How is your sleep

How is your sleep?
Mine’s ok.
It could be better.
It could be worse.
How’s yours?
Sleep is essential for both physical and mental recovery. We have

Stage 1 – this is the beginning of the sleep cycle. This is the stage where we are drowsy and often refer to drifting in and out.
Stage 2 – in this stage breathing becomes more regular and stable and body temperature drops.
Stage 3 – muscles relax, blood pressure drops.
Stage 4 – REM Sleep – body is inactive and demobilized
We move through these stages as the brain and the body work to recover. All of these stages are important as sleep is a very active process. Complete sleep cycles are between 90-110 minutes.
So how do we get the most out of sleep?
1. Never Hit the Snooze – the reason is that when we wake up from that first alarm and then we drift off again for 10 minutes we enter another sleep cycle meaning we will be way more groggy all day!
2. Never have caffeine 6-8 hours before bed – this is a CNS stimulant and can keep our body wired
3. If you workout in the evening make sure to find time to relax and wind down the body with a salt bath, oils or plenty of stretching
4. Try not to use laptops and phones within an hour of bedtime – the reason is the blue light can overstimulate our minds – making falling asleep harder!
5. Try to go to bed and get up at the same time EVERYDAY – it just means your body functions optimally – even if that sleep is only 6 hours.
6. Create a ritual – our brains love habits and patterns so why not create a ritual before bed – even if it only takes 5 minutes, this will programme your mind that its time to sleep.
7. Reading, audios and music can be great to help you drift off!
8. Make sure your lamp is a low energy or darker colour
9. Use a Lumie clock – you can use them for sunrise and sunset settings and I love mine!
10. Make it a priority. We’re all busy, but I guarantee we’re a whole lot more productive when we’ve had sleep


It’s Saturday night and it’s either time to let your hair down or chill out and why the hell not!


My view is that if you put your heart and soul into your work, your relationships and working on your goals then it’s definitely more than ok to take time to be present and have some fun!


The tricky thing is 80% of the population do the bare minimum at work – just enough to not get fired and then this mindset carries into goals and relationships. Instead of using spare time and energy to then move towards a career, hobbies or passions that inspire them instead they spend their weekends escaping their life drinking or watching tv.


So I want you to ask yourself are you warranting downtime by working hard and pursuing your goals or are you distracting yourself from a life you don’t love?


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