Exercising over the holidays can be difficult
If you’re prioritizing exercise over the holidays because you don’t want to lose momentum on your healthy lifestyle journey, you’ve come to the right place.
It’s hard enough to find time to fit in exercise the rest of the year but throw the holidays and traveling into the mix and exercise is typically the first thing that gets pushed to the wayside. You (obviously and understandably) don’t want to add more stress to your life, but at the same time, the last thing you want to do is roll into the new year feeling like a hot mess from all the indulgent meals and little-to-no movement
So how do you create balance?
… by fitting in little pockets of exercise whenever you can. Yes, that means while you’re knees deep in all the holiday hub-bub.
One of the biggest mottos we love to share at FULLforLife is “it’s all about balance.” When life gets super duper hectic, rather than stressing about a full workout, create balance by incorporating a few minutes of movement. Remember, something is ALWAYS better than nothing.
Some great ways to add a little exercise into your busy holiday schedule
- Look at the week ahead and plan out the best time to fit in a little fitness, even if it’s just 5 minutes!
- Aim for short workouts and add in longer ones if (and when) you can.
- Be realistic about how much time you can give and write it down. Literally, get out your day planner and jot down… Wednesday at 6:00 am – 7 minutes of exercise before work.
- Then hold yourself accountable and think about your why. Why do you want to stay active? Is it because you want to model health to your kids, that you don’t want to gain weight or because you deserve to do something for yourself? When your “appointment” rolls around, if you don’t feel like doing it, remember how much harder it’s going to be to get back to where you are today if you slack off the next few weeks.
- Get in a minute, or even 30 seconds, whenever you can! Walking lunges around the living room while holding your toddler, yes! Squats between appointments at work, sure. Push ups or a Plank for 20 seconds before bed, you got it.
- Make it fun by encouraging (but not pushing) your family to get involved. Whoever can hold a plank the longest gets out of dishwashing tonight! Reps challenge – who can get in the most reps in 60 seconds? Our daily FfL one-minute moves (posted on Facebook) are great for this. Make fun memories and encourage fitness by creating daily mini-workout challenges that you can all get involved in.
Some quick tips if you're traveling:
- Before you pack or even leave the house, print out your workout and map out which days you plan to stay active. When you’re tired or feeling unmotivated, you won’t have to think about the HOW, just the WHY.
- Pack sneakers! You won’t get far without them.
- Do it first thing! Rather than trying to pry yourself away from your mid-day fun to break a sweat, stick to exercising first thing in the morning. You’ll burn calories right off the bat and boost your energy for the day.
- If all else fails, at least get in your one-minute move. First thing each morning, we share a one-minute workout move for on our Facebook page. Remember, one minute is better than none!
The takeaway...
Whether you’re home for the holidays or planning on traveling, make your health a priority (and set yourself up for continued success) by slipping in little pockets of exercise whenever you can. Remind yourself of why it’s important and that every minute counts, even a simple 60 seconds!
If you're in need of a quick, yet effective routine, this one is for you.
This workout is a perfect routine when you’re crazy busy with holiday shopping, cooking, the kids, on-the-go, or out of town. It requires no equipment, only takes 12 minutes of your time and allows you to keep up with your healthy habits while building muscle. Busy woman WIN!
12-Minute Workout
Begin with a quick warmup. Complete each exercise below for 60 seconds with no rest between. After your sweat sesh, don’t forget to cool down with a few of your favorite stretches.
Exercises
If you’re unsure how to conduct an exercise, click on the exercise below.
- Front Kicks
- Push Up with 8 Mountain Climbers
- Bird Dogs (plank position for added intensity)
- Squat Jumps or Static Squat with Alternating Heel Raises
- 8 Fast Feet with 4 High Knees or 8 Fast Feet with Lateral Log Jump
- Leg Lowers
- Burpees
- One Legged Squats (switch legs mid-way through)
- Lateral Step 1, 2, Knee
- Seal Jacks
- Tricep Dip with Alternating Toe Touch or Tricep Push Up
- Plank Jacks
Wanna sweat a little longer?
Increase the number of rounds. 4 rounds using the same exercises (approx. 35 minutes):
- Round 1: Each exercise is done for 60 seconds
- Round 2: Each exercise is done for 45 seconds
- Round 3: Each exercise is done for 30 seconds
- Round 4: Each exercise is done for 20 seconds
Modifications
- Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
- High Knees – Use slow, controlled high steps rather than fast movements.
- Leg Lowers – Alternate leg lowers, one leg at a time.
- Push Ups – Substitute knee push ups.
- Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
- Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
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