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Start 2024 with a focus on your health, fitness and well-being.

The new year is here, and chances are you've set yourself a fitness/health goal for 2024, or returned from vacation to find a few unwanted extra pounds on the scale. January is the perfect time to reset the scales! Here's our advice on how to find a balance and feel good about yourself.

You may have put on 2-3 extra kilos over the vacations, but even if it's annoying, it's no big deal. If you make a modest effort to change your eating habits, you can expect to lose 500g to 1kg a week. Four to six weeks of smart planning is more than enough to get you back to where you want to be.

Tips :

  • Increase your intake of fruit and vegetables: They provide the nutrients needed to support rapid recovery.
  • Hydration: Even more crucial for athletes, water helps muscle recovery and the elimination of toxins.
  • Detoxifying foods: Incorporate foods like lemon and ginger into your routine to support digestion and elimination.
  • Vitamin C, Magnesium, Omega-3: Essential for recovery and immune function.
  • Quality protein: Consider protein supplementation to support muscle repair and building.

Dry January", the month during which you avoid all alcohol, has become a fashionable way to start the New Year, and it can be very useful in helping you achieve your fat loss goals. Alcohol adds extra calories to your diet that have no nutritional value. By simply eliminating alcohol for a few weeks, you'll reduce your total calorie intake, which is essential if you want to lose fat.

Vacation eating is usually dictated by social events and a well-justified desire to relax. However, this means lots of eating and drinking, often at odd hours. A consistent routine is vital to all fat loss efforts. You can eat twice a day, as in an intermittent fasting approach, or ten times a day. It doesn't matter as long as your approach is consistent and fits your schedule and lifestyle.

Fat loss can be a daunting prospect, and many people approach it with the mentality that they'll never be able to enjoy life again. No more delicious food, no more socializing with friends and no more alcohol. This approach is not only pointless but counterproductive. Give yourself a time scale for your fat loss effort. Give yourself a minimum of four and a maximum of eight weeks to achieve your goals. You'll need to be disciplined during this period, but once you're done, you'll have plenty of freedom to enjoy yourself and you won't have to suffer forever.

If you want to achieve anything in life, you need to have a plan in place to get you where you want to go. Fat loss is no exception. Your plan doesn't have to be complicated, but you do need to have one. A simple approach is to make sure that at the start of each day, you know exactly how many meals you're going to have and what they'll contain. You should already have the ingredients for each meal at home, or have each meal prepared in advance. If your "plan" consists of trying to make good choices at every meal without any prior planning, success will be very difficult to achieve.

Sleep is crucial for optimal recovery. During sleep, the body repairs muscles, consolidates memory and regulates the hormones that influence physical and mental fitness. Quality sleep strengthens the body's ability to recover from physical exertion and improves sporting performance. Essential for muscle recovery, sleep also influences weight management and detoxification.

Tips :

  • Relaxation routine: breathing techniques, meditation or reading for deeper, more restful sleep.
  • Massage, foot reflexology and lymphatic drainage: Ideal for muscle recovery, relaxation and deep detox. At CrossFit GVA, our partner therapist Laura Delahaye offers therapeutic massages directly at the gym (rue de Lyon). Find out more about our different services here.
  • Sauna and Hammam: Excellent for relaxing muscles, eliminating toxins through sweating and improving circulation. Incorporate regular sessions after your workouts to maximize the benefits.

Fat loss doesn't have to be a complicated process. Often, a few simple adjustments to your current habits can make all the difference. By incorporating these tips into your daily routine, you'll lay the foundation for a healthier, more energetic year. January is just the beginning... Let these habits carry you through the year for lasting well-being. 

At CrossFit GVA, we can help you achieve your health and fitness goals. For more information, don't hesitate to talk to us at the gym or send us an e-mail: nutrition@crossfitgva.com.

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