How to Crush Your Holiday Fitness Goals and Still Have Time for Everything Else

The holiday season is filled with celebrations, gatherings, and joy. Yet, it can also come with a whirlwind of activities that can make it hard to keep up with fitness goals. As decorations grace our homes and to-do lists grow, finding time for a realistic fitness routine can feel overwhelming. My goal is to equip you with straightforward strategies to successfully incorporate strength training into your busy holiday schedule while prioritizing self-care and maintaining a healthy work-life balance.

The Importance of Strength Training

Strength training is essential for building muscle; it also greatly enhances mental well-being. During the bustling holiday season, the craziness of the season can lead to increased stress. Regular strength workouts can release endorphins, which help alleviate anxiety (holiday related or not 😉) . Studies show that just one hour of weight training a week can improve mood and reduce feelings of stress by 20%. Being consistent with your exercise routine can give you a sense of achievement amidst the chaos. And honestly, helps give you a sense of stability among all the schedule changes, and holiday events.

Quick and Effective Strength Workouts

Integrating strength training into your routine does not require hours at the gym. Here are quick and effective workouts designed to fit your busy holiday schedule:

Bodyweight Exercises

You don't need fancy equipment to achieve a solid workout. Bodyweight exercises are highly effective and can be done anywhere. Try out a quick session with these simple moves:

• Squats: 10-15 reps

• Push-ups: 10-15 reps

• Lunges: 10-15 reps on each leg

• Planks: Hold for 30 seconds to 1 minute

  
  

Cycle through these exercises for a powerful workout that can be done in your living room, at a park, or even in a hotel room during travels.

Resistance Bands

Resistance bands are cost-effective, portable, and can easily enhance basic exercises. They are an excellent option for quick workouts, even during holiday travel. A 20-30 minute session could include:

• Banded Squats: 10-15 reps

• Seated Rows: 10-15 reps

• Bicep Curls: 10-15 reps

• Tricep pulls: 10-15 reps

Bands are an easy way to "bring your equiptment with you" wherever you find yourself during this holiday season.

Prioritizing Self-Care During the Holidays

As the holiday rush takes over, self-care often falls down the list of priorities. Here are some strategies to help maintain mental well-being:

Mindfulness Practices

Set aside a few moments each day for mindfulness, such as meditation or deep breathing. Start with just five minutes a day, either in the morning or before bed. Creating a cozy space with soft lighting can enhance this practice, offering a calm space to just be. Research suggests that daily mindfulness can reduce stress levels by up to 40%.

Scheduled Downtime

Just as you block off time for meetings or gatherings, do the same for yourself. Dedicate time on your calendar for a leisurely activity, like reading a book or enjoying a nature walk. This time serves as a physical reminder to pause and recharge, promoting a healthier balance between work and relaxation.

Connect with Loved Ones

The holidays are perfect for reconnecting with friends and family. Make a point to engage in meaningful conversations, either in-person or through video calls. Studies show that maintaining social connections can improve your mood and overall well-being, providing emotional support during busy times.

Embracing the Holiday Season

The holiday season should focus on joy, connection, and peace rather than stress and chaos. By prioritizing efficient strength workouts, emphasizing self-care, and taking a second to pause during the busiest season of the year can be a gamechanger. With the right approach, you’ll find that it's totally possible to crush your fitness goals while fully enjoying the festive season. Remember to give yourself a little grace no matter where you are at this season, and make this holiday your best one yet!

And if you need a little guidence or are feeling a little lost, check out my $7 7 day strength training kickstart!! 7 days of curated topics & strength training basics to help you lift safely, effectively, and how to sustainably add it into your everyday routine. Available under the "Resources" section December 16th!! Why $7? Because you wouldn't commit if it was free😉