Working Out During The Holidays
During this time of year, it's easy to be swept up in the magical holiday spirit. While it is a joyful time, it also tends to disrupt our routine. This can be particularly challenging when we've worked so hard to maintain our healthy habits and routines. It's especially difficult when we feel like we have to choose between spending more time with family and fitting in our regular workouts. Although you might not be able to engage in your usual workouts due to travel and holiday activities, we'd like to offer you some tips (and workouts!) to try this holiday season.
1. Movement is Movement
Just move as much as you can. If you're flying, try to arrive at the airport a little earlier so you can walk around and get your blood flowing. Walking is a great form of exercise during the holidays. Though it might seem unassuming, it's low-impact and provides just enough movement to release feel-good brain chemicals like serotonin. Walking is perfect for doing with family and friends. If you want to catch up with someone, suggest chatting while walking to incorporate some movement. If the weather doesn't permit walking, consider trying yoga or stretching. My family and I often do group stretching during the holidays, which becomes a fun and laughter-filled activity. The point is, even simple movements can help keep you on track with your healthy routine.
2. Build a Routine
Plan your schedule around your travels. Make sure to get a workout in before you fly or drive. Once you arrive, assess your surroundings and determine when and where you'll be needed. Then, plan times to fit in some movement.
3. Find Your Local Gym or Workout Space
Before traveling, research local gyms where you can drop in for a workout. If no gyms are available, look for a hill to run, a garage gym, or an open space for bodyweight exercises. (Hint hint, Grown Strong can help you here!).
4. Eat Protein, Veggies, and Drink Water
Consistently consuming nutrient-dense food and staying hydrated will help maintain your energy levels, keeping you motivated to work out. Although holiday cookies are delicious, they can make us feel sluggish and less motivated to exercise. Fuel your body with the nutrients it needs to fight off the sugar-induced drowsiness. Note: Don't guilt yourself into working out. Eat those cookies proudly! Exercise and eat healthily because you're dedicated to taking care of your health. Exercise is not a punishment!
5. Make a Priority List with Non-negotiables?
When our routine is disrupted and we're in a different environment, it can feel like we don't have choices. However, we always have a choice. Part of making choices is making yourself and your needs a priority. During the holidays, focus on being thankful and giving, but remember that sometimes the best gift you can give is making yourself a priority. Create a non-negotiable list, treating it like an important work meeting. You're the CEO of your life, so make time for the boss. Write down what you absolutely cannot compromise on, and stick to it.
For example, here’s a non-negotiable list that one of our members shared with us for the holidays:
- At least 10 min of alone time. I love being surrounded by my family, but I get easily overwhelmed and sometimes I need to be alone to reset. This can look like being in my room reading, going for a walk, or sitting at a coffee shop alone.
- I need to take my supplements. I have to get my greens, reds, and spirulina in. As well as my fish oils and turmeric. These help with my gut health and make me feel good overall. So I have to take these even on holiday.
- 30 min of movement. I have to work out for at least 30 min! My family knows me as a fitness enthusiast. They know that I like to work out even though they don’t understand why. I tell them when I am blocking time in my day to go to the garage gym or to visit a local gym in the next town over. I have fiercely protected this time, and yes, there have been arguments and comments or looks of disappointment that I was not spending all my time with them. It wasn’t easy at first, but now they know that this is important to me.
Those are three things that I cannot negotiate on. No matter what! Anything else I can compromise on.
6. Set Yourself Up for Success
Willpower alone is not effective. That's why habits are so important. Create good habits by shaping your environment. When it comes to the holidays, our normal environment is disrupted. While we can't pack our entire gym, we can pack gym gear, like shoes and cute workout outfits. Bring compact equipment like jump ropes, timers, and hip bands for convenient workouts. Another way to set yourself up for success is by following your favorite fitness account, like Grown Strong on Instagram, for workouts you can do at home. Save these workouts and plan when you'll do them. Invite friends and family to join for a more enjoyable experience!
Did you know that willpower is not effective? We cannot force ourselves to stay consistent. That’s why habits are so important. And how do we create good habits? By creating our environment!
When it comes to the holidays, our normal environment is sort of altered in a way. If we are traveling, we might be limited by how much we can pack. We can’t exactly pack our entire gym with us (unfortunately), but we can make sure to pack our gym gear. Shoes, cute outfits (like these red Grown Strong leggings and sports bras! Soooo holiday spirit!). We can pack compact equipment that can help us get a workout in anywhere. Some of our travel-friendly workout faves are jump ropes, GSGO timers, and hip bands. These are compact enough that we can pack with ease.
Another way of setting yourself up for success is to follow your favorite fitness account, Grown Strong IG 😉. We always post workouts that you can easily do at home. The GS20 workouts are perfect for when you are traveling as well. Make sure to save these workouts and plan out when you are going to do them. Invite your friends and family to join too! Because we know that working out with a community is wayyyyy more fun.
These are our six tips for working out during the holidays! Always remember that it's okay if you don't get your usual workout in or if you indulge in cookies and holiday treats. Working out is not a punishment. Exercising and eating healthily makes you feel good and supports your mental, physical, and spiritual well-being.
Two Free Workouts
As promised, here are TWO FREE WORKOUTS from our GS20 program. Super short, simple and effective! Set yourself up for success, and save these for your holiday workouts!
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For time (15 minute time cap) 100 Mountain climbers 25 DB Front Squat 25 DB bent over rows 25 DB push press 25 sit ups 25 Burpees over DB 25 sit ups 25 DB push press 25 DB bent over row 25 DB Front Squat 100 Mountain climbers *Suggested weight Level 1: 15 lbs Level 2: 25 lbs Level 3: 35 lbs |
5 Rounds For time (15 minute time cap) 10 DB power clean 10 DB thruster 10 DB plan slides 10 Push ups *Suggested weight Level 1: 15 lbs Level 2: 25 lbs Level 3: 35 lbs |
Click below to get more workouts like this and more inspiration for a fitter lifestyle!