Many of us have trouble changing out of our pyjamas on Christmas morning, but Operation Transformation fitness expert Karl Henry doesn't share that struggle.
In fact, he caused a stir last year when he said that we should be exercising as much as possible over the Christmas break - including Christmas Day.
He stands by his words, saying that it's still a practice he follows every year. "I go for a run on Christmas morning, generally it'll be a long run - something like 10 miles to get myself ready for the day ahead.
"Then I sit back on the couch like everybody else, have a couple of treats. My mother-in-law or my mum, depending on where I am, have chocolate Kimberleys at the ready!"
"Get out and move in some way, shape or form. A Christmas Day swim, something, because then at least you get some fresh air - if you've been out the night before it's especially important - and then it offsets the damage that Christmas can do."
But if you think your post-lunch meander through the park or around the block counts, think again: "Strolling doesn't really cut it when it comes to exercise," says Karl.
"It's not exertive enough. You want to be slightly out of breath, but still able to hold a conversation" - what's called a "talk test point".
Many of us have just about worked cardio into our lives in some way, be it taking an extra walk to work in the mornings, cycling around or focusing on HIIT in the gym. However, Karl wants the nation to focus on weight training as that's the workout we reap the most benefits from.
"We know people in Ireland don't do enough resistance exercise", he says. "Generally, it's one in 10 that will do some form of resistance training. They'll all do the cardio ... so this year on the show what we've done is we want people to take away five key exercises and become experts at those exercises."
This series the Ad Break Challenges with @karlhenrypt are going to be even BIGGER as we take over towns across Offaly!! Join us for our first Challenge in Emmet Square in Birr, on Saturday 4th January at 4.30pm - and kick start the New Year with #OperationTransformation!! pic.twitter.com/6BX2e48aie
— OT RTÉ (@OpTranRTE) December 12, 2019
"If you can do that, we know that you'll age healthier, you'll have more lean tissue, less body fat, less risk of every single disease and medical issue out there."
Also central to the show's program this year is a focus on flexibility, which Karl says we need as we age.
"If you have back pain, you're very tight in your hamstrings generally or your glutes. It's a nice class for the winter, too. It's fun, it's indoors, there's a group, you go once a week and it's a really nice way to stay healthy."
With all this talk of food and indulgences, we had one question for him: What would be his last meal on earth? "Garlic chips. I love garlic chips."
Crucial follow-up question: with or without cheese?
"Generally, without cheese. If I do a marathon, after the marathon I'll always have garlic chips. I love garlic chips."
Watch the video above for more of Karl's fitness tips this Christmas and New Year!
