Bold Fitness’ Filza Dorah shares her expert tips on how to stay fit this Lunar New Year season

Lunar New Year is synonymous with joy, family reunions, and tables brimming with indulgent treats. From buttery pineapple tarts to smoky slices of bak kwa, the festive season invites indulgence. Yet, nestled between Christmas and New Year’s celebrations and a busy return to work, it can leave many women feeling sluggish and overwhelmed by the aftermath of heavy feasting. How can we embrace the festivities without compromising on wellness?

Enter Filza Dorah, co-director of Bold Fitness and a certified personal trainer with 16 years of experience. With her blend of expertise and practical advice, Filza provides a roadmap for navigating this season with confidence and balance.

Consider mindful feasting

“Women are more likely to gain weight due to biological factors,” Filza explains. Higher oestrogen levels, coupled with hormonal changes during menstruation, pregnancy, and menopause, lead to increased fat storage. Add festive feasting to the mix, and it’s easy to feel out of control.

To counteract this, Filza offers these actionable diet tips:

Portion control: “Use smaller plates or fill just part of your plate, but stay mindful. It’s easy to lose track when you’re having multiple servings.”

Choose wisely: Focus on protein-rich foods and limit your intake of carbs and fats. “Unsweetened drinks and fruit-based desserts are better alternatives,” she adds.

Balance your meals: On non-gathering days, have lighter, lower-calorie meals to balance your intake. This helps to prevent overindulgence from derailing your progress.

Make time for movement amidst the festive chaos

The packed Lunar New Year schedule leaves little time for gym visits, but Filza stresses the importance of movement:

Plan around gatherings: Squeeze in short workouts before or after events. Even spring cleaning or dog walking counts as activity.

Book ahead: Scheduling classes in advance keeps you accountable.

Family fitness: “Get your partner or kids involved. It’s more fun and keeps everyone active,” Filza suggests.

For those staying home, Filza recommends 10-15 minute bodyweight circuits. “Include squats, lunges, press-ups, and planks. Adding resistance bands or dumbbells increases intensity,” she advises. Early risers can complete these routines before a shower, starting their day on a positive note.

Above all, be kind to yourself

Overindulgence is part of the festive joy, and Filza reminds women to be kind to themselves: “Feeling guilty is normal, but dwelling on it won’t help. Instead, create a realistic action plan for nutrition and workouts, and stick to it with patience and consistency.”

Celebrate small wins along the way and focus on progress rather than perfection. “Be proud of yourself for taking steps to get back on track,” Filza says. “It’s about being positive and finding joy in the process.”

After all, wellness isn’t about restriction; it’s about empowered choices.  By adopting mindful eating habits, staying active, and practising self-compassion, you can enjoy the season to its fullest while honouring your health.