Hello!
The holidays are here, and with them come cherished traditions, family time, and, let’s be honest, some very real challenges to staying active. This season, let’s explore a new, healthier way to approach movement—one that lets you enjoy the holidays without feeling like exercise is either taking over your traditions or falling completely by the wayside so you're frustrated when January arrives.
Many of us fall into one of two movement traps during the holidays. Here’s how to spot them and shift to a balanced approach your body will thank you for.
The Movement Traps You Might Fall Into
Trap 1: Overdoing It
Have you ever felt like you need to “burn off” every holiday indulgence? Maybe you push yourself to overtrain or stick to a rigid routine, even if it feels exhausting or stressful or keeps you from some important joys of the season. This can turn movement into something that detracts from the season instead of adding to it.
- It’s Not Just Overtraining: The “overcompensation trap” often comes with all-or-nothing thinking. You might find yourself obsessing over calories or workouts, leaving no room for flexibility or fun.
- Recovery Matters: Your body needs rest as much as it needs movement. Overtraining can lead to exhaustion, increased injury risk, and even slower progress. Studies from the Journal of Strength and Conditioning Research confirm that balance is key to staying healthy. And the holidays are a nice, natural time to dial back your training while mindfully staying active. It's a nice deload for your body - kind of like pulling back a slingshot to let it fly forward into new progress in January.
- Missing the Holiday Joy: The holidays are meant for connection, celebration, and creating memories—this is what creates a life! They are not for rigid discipline that takes you away from what matters most.
This year, you can do it differently. Instead of overcompensating, allow yourself flexibility while staying consistent. Movement can support your traditions instead of competing with them. For example, a family walk after dinner can feel like quality time and a way to stay active. Or sledding can take the place a a cardio session and you see how many times you can run up the hill! Your body will appreciate this gentler, more sustainable approach, keeping you energized for the things that matter most.
Trap 2: Doing Nothing
On the other side, you might feel overwhelmed by the holidays and think, “I’ll just start fresh in January.” But stepping away completely can make it harder to stay connected to the habits that make you feel good and derail your progress well into the New Year. We don't recommend it.
- It’s Not Just Skipping Workouts: The “do nothing” trap often comes with the all-or-nothing mentality. You might feel like if you can’t do your full routine, it’s not worth doing anything. This mindset can leave you feeling stuck and disconnected from your progress.
- It Snowballs: Inactivity can lead to sluggishness, low energy, and increased stress—exactly what you don’t want during the holidays. Honestly, throwing in the towel on trying to move can make you feel so much worse!
- Small Wins Add Up: Research shows that even minimal movement can make a big difference. Studies in the Journal of Applied Physiology found that activities like some bodyweight squats or a short brisk walk can preserve muscle and strength during periods of reduced activity. You can do 20 squats or take a quick walk around your house. Even just 10 minutes a day helps maintain momentum and keeps you feeling good. Our minimum is 1 minute and 30 seconds of something that makes our hearts beat faster. Squats. Jumping Jacks. Walking uphill. Going up and down stairs. It is totally doable and it changes everything.
This year, embrace a new way of thinking: something is always better than nothing. Always! A short stretch session in the morning or a quick walk between holiday activities can keep you feeling energized without taking over your day. Movement becomes a way to enhance your traditions—not something that gets in the way.
Your Holiday Boat Ride: Balancing Old Traditions and New Healthy Ways
It can help to think of the holiday season as a boat ride. The river is lined with all the joys of the season—family, food, celebrations—and how you navigate it makes all the difference:
- Row Too Hard: If you overcompensate, you risk tipping the boat over or exhausting yourself (inviting injury or sickness) and missing the joy of the journey and the priceless memories the holidays can bring.
- Stop Rowing Altogether: If you let go of the oars, your boat might drift off course, leaving you stuck in a backwater of inactivity and still missing out on the joy of the journey because you're sluggish, in a poor mood, or sick from inactivity. Who throws their oars away?! No sane person.
The sweet spot? Keep your oars and row intentionally. Plot a good course! Navigate without drifting aimlessly. Stay active in ways that fit into your holiday traditions, make them more meaningful, and allows you to feel more energized and present for them! This balanced, thoughtfully navigated approach means:
- You stay connected to what makes you feel good.
- Your body gets the movement it needs without feeling overworked.
- You set yourself up for success in the new year, instead of starting from scratch and feeling terrible. (Be honest! Most of us have done it and it feels horrible!)
Your Act of Care Today: Plan Your Holiday Movement
Today’s focus is about looking ahead to the next three weeks and making a plan to stay active without overdoing it—or giving up entirely. You're not going to be swept away by the fast-paced current of the holidays or start January exhausted or behind the eight ball.
Movement happens when you prioritize it, even in a busy season, and it doesn’t have to be perfect to count.
Here’s how to get started:
- Look at your calendar and identify days when you have events or know you’ll be super busy. Plan small pockets of time for movement if you can—like a quick morning stretch, a walk after dinner, or 10 minutes of light exercises. Creating a plan is the most important step.
- Notice less hectic days and consider making space for longer or more intentional movement on them. Even successfully doing this once will prevent muscle and strength loss.
- From there ask yourself: Are there days when rest or lighter movement will help you recharge? As you remember from yesterday's email. Planning for rest is equally important. Taking a balanced approach ensures your body feels its best.
Planning your movement now helps you stay consistent—even when life gets chaotic. It’s a simple way to avoid overdoing it or starting from scratch. Look at you! You're navigating! So, grab your calendar and take this step toward a balanced, joyful holiday season!
A New Healthy Way Forward
This holiday season, let’s shift from old habits that might leave you feeling stressed or disconnected and embrace a new, healthier way to stay active. Movement can support your body, your traditions, and your joy without becoming a source of pressure.
Small, consistent actions—like a family walk, a quick stretch, and targeted strength training—can keep you feeling strong and energized. You don’t need perfection—just enough to feel good and keep moving forward.
Here’s to honoring your body, your traditions, and the season. If you need ideas or support or if this brings up questions, we are here to help. Just hit reply!
Wishing you a balanced, joyful holiday season!
Heather & Jennifer
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