Avoiding the Holiday Derailment! Prioritize Your Health!!

I have owned a CrossFit gym for over 11 years now, and have been coaching CrossFit for about 13 years. One of the most frustrating things about this industry is the the tendency for people to choose their health and wellness as the first thing to go when dealing with any sort or stress or inconvenience. Whether is be financial stress, time constraints, health, injury, or or just plain laziness...the gym membership is the first thing off the plate! The holiday season presents a time when its becomes much more common and it is all too easy to put your health and fitness on hold....Here's why shouldn't let that happen, and how you can prevent it from completely derailing your fitness goals and long term health.

The holiday season is a time for joy, family, and indulgence, sure I get that! . Unfortunately, it's also a time when many people let their fitness routines fall by the wayside. While it's understandable to want to relax and enjoy the festivities, it's important to remember that skipping workouts can have a significant impact on your long-term health and wellness. And make it very difficult for you to return to where you left off. Or even return at all.

Why Do People Quit the Gym During the Holidays?

Several factors contribute to this trend:

• Increased Social Events: Parties, family gatherings, and holiday dinners often involve rich foods and limited opportunities for physical activity.
• Stress and Fatigue: The hustle and bustle of the holiday season can lead to increased stress and fatigue, making it harder to find the motivation to exercise.
• Travel: Holiday travel can disrupt regular workout routines and make it difficult to access gym facilities.
• Temporary Indulgence: Many people view the holidays as a time to indulge in unhealthy foods and drinks, leading to feelings of guilt and a desire to "start fresh" in the new year.
• Financial struggles: People often find themselves overspending this time of year. Gifts, parties, travel...it all adds up. And somethings gotta give.

The Detrimental Effects of Holiday Hiatus

While a short break from your fitness routine may not seem like a big deal, it can have a significant impact on your health and wellness. Here are some of the potential consequences:

• Weight Gain: Reduced physical activity combined with increased calorie intake can lead to weight gain. And it can happen fast. Remember how much work it took to get it off in the first place! A time when indulgence is up, is not time to let movement go down.
• Muscle Loss: When you stop working out, your muscles begin to atrophy, making it harder to maintain strength and endurance. This inevitabley leads to a lower metabolism and increase weight gain as well. Not to mention how difficult it is to get that muscle back!
• Increased Risk of Chronic Diseases: Regular exercise helps reduce the risk of heart disease, stroke, type 2 diabetes, and certain types of cancer. Skipping workouts can increase your risk of developing these conditions. Consistency is key for keeping these health risks low. Taking time off during the holidays is not ideal for keeping your health markers in check. Sure you may not make it in as often as you typically do, but something is always better than nothing!
• Mental Health Decline: This is probably my biggest reason to not skip the gym!!! Especially this time of year, when mental health tends to decline. Holiday stress and colder gloomy weather is known to make your mood drop! Exercise is a powerful tool for boosting mood and reducing stress. Taking a break from your routine can negatively impact your mental health.Like I said before, CONSISTENCY is KEY! That endorphin rush is even more needed and necessary this time of year!

 How to Avoid This From Happening!!??

To avoid the pitfalls of holiday inactivity, consider these tips:

• Prioritize Exercise: schedule workouts in advance and treat them as non-negotiable appointments. Sure you may have to take your 5 day a week exercise routine down to 3 or 4 but the fact is you're still staying active and in some sort of routine. You won't lose the muscle and gain the weight you otherwise would have if you had quit completely and you will be able to return to your regular routine much easier!! Plan your weeks out and make sure you are incorporating and scheduling your workouts when you're able to.
• Incorporate Family and Friends: Make fitness a family affair by going for walks, playing outdoor games, or trying a new workout together. Invite them to join you during their family visits to try out a class with you! Most gyms offer classes during holidays and also put on 5k/10k fun runs! There are TONS of options for you to get out and move!!
• Mindful Eating: Enjoy holiday treats in moderation and focus on healthy, nutrient-dense foods. Plan ahead and try to eat your regular meals as consistently as possible and when you can't.... find healthy options wherever you planning to eat. It's not that hard to keep your nutrition in check and avoid total derailment! It may not be perfect but you can still do pretty dang good!
• Budget accordingly: Spending goes up this time of year for many! I get that! But budget accordingly and realize that it is basically two months that you need to plan for. Two months of a gym membership is most likely not going to make or break your budget this time of year. However, if you do cancel, it does have the potential to make or break your future health and fitness goals. If you really are stressing on money, talk to your gym owner or trainer. Often times there is always and option or solution to help make it fit your budget for the time being.
• Set Realistic Goals: Don't strive for perfection. Instead, focus on making small, sustainable changes to your routine. Be as consistent as possible and give yourself some grace!   Instead of stressing about the gym, use it as a time to de stress and move your body! Throw down and laugh with friends and family, get sweaty and stronger together. Continuing with your fitness program the best you can during this time of year will make the holidays less stressful, more enjoyable, less exhausting and more fun! And trust me, after they are over you won't be overwhelmed with regret and panic on how to get back into your routine!

By taking these steps, you can enjoy the holiday season without sacrificing your health and fitness goals. Remember, a little effort now can pay off big time in the long run.

I hope this helps

-Abbey Sloulin

Co-Owner, Head Trainer

Yuba City CrossFit LLC