Goodbye excess, hello fitness! Advice from a Nîmes sports coach to turn the page on the end-of-year celebrations

À seulement 21 ans, Romain Goupil est coach sportif en salle de sport. Midi Libre – Pierre Meuriot

Between foie gras, chocolates and champagne flutes, the holidays have left their mark ? Don't panic ! Romain Goupil, a sports coach based in Nîmes, shares some tips for getting back in the saddle.

Ah, the end-of-year celebrations… that delicious time when we dive headlong into chocolates, foie gras and champagne, often leave behind a few extra pounds and a desire to start over. To avoid collapsing under the weight of good resolutions, Romain Goupil, a sports coach in Nîmes, shares his tips for getting back into shape (and health!) in moderation, but without guilt.

After Christmas, a gentle return to work

Getting back into a sports routine after the holidays (or between Christmas and New Year's Day for the most motivated) is not a punishment. For Romain, the key word is gradualness. “If you go to the gym, start with a balanced session: first 30 minutes of muscle strengthening, then 30 minutes of cardio, such as inclined walking or cycling”, he explains. For more experienced athletes, it is possible to intensify the session with circuit training. The young coach cites as an example a circuit composed of jumping jacks, burpees, squat jumps and knee raises, “ideal for burning calories while preserving muscle mass.”

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But you don't need a gym membership to move. “Walking is the simplest and most natural exercise for the human body. By taking 10,000 steps a day, or about an hour and a half outing, you can already get results. And as a bonus, it's an activity that you can do as a family.” For the more athletic, it will be possible to supplement with bodyweight exercises: “the basics: push-ups, squats and core exercises” or 30-45 minute running sessions.

From finance to bodybuilding

After ten years of football and studying finance, Romain Goupil discovered a passion for bodybuilding. Aged just 21 and with a CQP Fitness Instructor qualification, he has been supporting his students since September, “from beginners to seasoned athletes” in the On Air Nîmes 7 Collines gym. Present on Instagram and Tik Tok under the pseudonym @coachgoups, Romain also offers his services on his website: www.coachgoups.fr.

The plate, key to balance

No secret, getting back in shape means paying special attention to your diet. Even during the holiday season! “A balanced plate should contain starchy foods like rice, pasta or wholemeal bread, proteins like meat or fish, and healthy lipids like olive oil. All accompanied by vegetables.” But be careful about the quantities. “It's not because we eat healthily that we don't gain weight. You have to measure it out”, smiles Romain. Hydration is also essential: drinking 1.5 to 2 liters of water per day helps the body eliminate excess. And to recharge the batteries, nothing beats a good sleep of 6 to 8 hours per night.

And if we feel guilty ? Romain remains pragmatic. “The holidays are also the time when we treat ourselves. And if we feel guilty, we can compensate between Christmas and New Year's Day by reducing the quantities a little. The important thing is the balance over the week.” In short, after the excesses of the holidays, no need to revolutionize everything: a little walking and a balanced diet are enough to gently take back control.

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