It's that time of year when food and drink are everywhere you turn, and the pots and punch bowls it seems are bottomless, which means it's that time of year when many people who have watched their diets all year long and got in their daily exercise, fall prey to the excesses that is everywhere for them to indulge.
And while you can have a few indulgences, certified personal trainer, Jimmy Mackey, says he sometimes tells his clients not to eat certain things, but at the same time is cognizant of the fact that when he tells certain people not to eat certain foods, they will do so; so he tells his clients to eat the foods, but to do so in moderation.
"We are in the holidays, and the temptation is basically free reign," said the proprietor of MacFit 360. "I encourage people to enjoy the holidays, but to remember that they have one life to live, and to enjoy it in moderation and to not forget to exercise after."
While he said he knows he has no control over what his clients are eating at home, there are a few staples in the Bahamian diet that Mackey said he encourages his clients to look out for and to indulge in sparingly -- peas and rice, potato salad and macaroni and cheese -- dishes he said they would probably find at every stop they make in the next two weeks.
"One of the things we love to eat is peas and rice -- that's like the head of the household on the plate, so I tell clients if they're going to eat peas and rice, to eat it in small portions [two spoonfuls] and to eat it off a small plate, because at every house they go to there's going to be peas and rice."
In most instances he said right next to the rice would be potato salad. He said the side dish will look good and that they will want some. He said they should make two spoonfuls suffice.
True-to-form the macaroni and cheese, which Mackey said he never recommends is always on the menu and he never advises his clients to add the dish to their plate with the peas and rice and potato salad. He described it as carbohydrate overload.
"I would normally tell them that if they can bypass it, to do so. But if they must eat it, to just taste it and walk away."
Knowing that taking a bite of macaroni and cheese and walking away is a tall order for most Bahamians, he said he tries to be realistic with his clients, knowing that they will indulge, and that a small portion is key.
"If they can subtract one, I encourage them to do so, and not do all three," he said. "I don't want them to deprive themselves, or to starve, but to choose wisely," said Mackey who through MacFit 360 looks to motivate, educate and inspire people to reach their optimal levels of performance and balance in life.
And if you can subtract one, and not do all three, subtract one.

Beware the alcohol and fruitcake
With alcohol and fruitcake at every party, Mackey said it's easy to pack in the calories without thinking about it.
"One beer is like 170 calories and people don't drink just one. They want four, five and six beers and the calories just add up...then we have the mixed drinks. I really don't recommend alcohol, but if they're going to drink anything, it should be a glass of red wine because studies have shown that red wine is good for the heart. If they have to have the beer, one or two is good, but the six-pack is a definite no-no."
After a six-course meal, the fruitcake, he said, is definitely a no. But for those people with a "sweet tooth" who don't seem to be able to resist, he said their slice should be no bigger than a deck of cards.
"The average meal for a Bahamian over the holiday, calorie count wise is definitely over 900 calories in one sitting, and if there's 3,500 calories in one pound of fat, you do the math -- it's going to be a lot of problems."

Protein and greens are good
The meat and seafood that people consume during the holidays are probably best because they're packed with protein, according to the fitness trainer. If you eat meat or fish -- whether it's chicken, turkey, ham, fish, or lobster, he encourages you to ensure that it's lean and that you opt for white meat portions. He said most people go wrong because they fry their meats and seafood.
He encourages his clients to not forget their greens and vegetables, and to use salad dressings sparingly.
"People really do go overboard with the dressings. I recommend a squeeze of lemon or lime over the salad because you're already going hard with the peas and rice, potato salad and macaroni and cheese, so let's try to cut back in certain areas."
While enjoying the indulgences of the season in moderation, he said they should not forget the exercise and that at least 30 minutes, even if it's in their own room at home is important.
"All you need is six-by-six -- do some jumping jacks, do some push-ups, do some crunches, do some jump squats," said Mackey. "I don't encourage breaks, because fitness never sleeps. I tell them I may be going on vacation, but they're not, so get up and give me 30 to 40 minutes of exercise and then have all the fun in the world. I encourage them to go out and dance because that's cardio."
Recalling a holiday horror story, he recalled a client who returned to the gym after taking a holiday break, and talking about all they had eaten in that brief period. On the scale he said the excessive intake translated into a 10-pound weight gain for that client.
With his core values to ignite his clients' passion for fitness, energize their spirit through fitness, and transform the way they look, feel and think, to make fitness a lifestyle, he said at the end of the day, it's about being healthy, and not about being skinny. He said it's about people loving the body they're in, but at the same time being conscious of how healthy they are.
"Once you live a lifestyle of health and fitness, everything basically falls into place," he said. "Enjoy the holidays, but remember that we have one life to live and to enjoy it in moderation, and do not forget to exercise."
Mackey who played basketball at the professional level in Europe for four years is the only National Academy of Sports Medicine certified master trainer in the Caribbean. He is also certified in nutrition, massage therapy and sports performance.
His studio is built around programs that combine personal training, sports performance, coaching, teaching and rehabilitation for people of all ages, shapes, sizes and motivations from elite athletes to weekend warriors.

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