To the well-intentioned individual working through the holidays…I’m going to help you thrive through the remainder of this holiday season (& future holiday seasons), when many people often struggle with fitness and nutrition. In fact, I’ve got a five-day plan that will reduce stress, increase enjoyment and keep you moving toward your goals. You can apply this plan in the lead-up to any holiday (or big event). We’re going old-school with pen and paper, so you don’t get distracted by notifications, apps and games on your phone. We’re going to lay the tracks in the right direction and make sure you build momentum.
Step 1
On a sheet of paper, leave some space at the top, then draw four vertical lines to divide the page into five columns. Label them Day 1, Day 2, Day 3, Day 4 and Day 5. In each column, we’re make a simple list of “essential activities” for the next five days. These are the non-negotiables. Add a checkbox beside each item, then put this paper somewhere you’ll see it often. In the space at the top, write down your current No. 1 health or fitness goal and circle it so you notice it every time you look at the list. This goal is the reason you’ll stick to the plan.
Step 2
Write down simple but healthy breakfasts, lunches and dinners for the first four days. Make it easy: Select your favorite fast meals that match your goals. Think salads, raw veggies and lean meat. Don’t overcomplicate things, and don’t be afraid to enter the same meal several times if it helps! You’ll probably be busy in the lead-up to Day 5—the holiday or event—so make sure you have everything you need to make these 12 meals over four days. Preparation is key! If you don’t have what you need, you’ll be tempted to munch on stuff that doesn’t fit with the goal at the top of the page. Remember, we want four days of great nutrition in the lead-up to the feast!
Step 3
Put a workout on each of the first four days at a specific time. These are critical events—use a marker of a different color if that helps you prioritize them. (Tip: Schedule workouts early in the day so you do them before things get busy) Three workouts should be at the gym, and the fourth can be something fun on your own—like a bike ride or hike. This “extra activity” is designed to be fast and very enjoyable—no travel time, nothing long, just simple movement you love. If I were doing this, I’d hit the gym on Day 1, Day 2 and Day 3, then schedule a 30-minute walk/hike with my dogs in a nearby park for Day 4. If your schedule is out of control, list two gym workouts and two fun physical activities. Yes, an epic flag football game with family in the back yard counts!
Step 4 (Disclaimer- this step is meant for anyone who is 21+ years of age)
So in a perfect world alcohol consumption isn’t on the list of actions that are going to support our health and fitness goals, but we want to be realistic when it comes to managing “life” and how we can achieve a balance that keeps us on track, or at least keeps us from veering too far off track. To help here, list the exact number of alcoholic beverages you plan to consume each day. If the number is zero, enter that on the sheet. We’re setting intake levels in advance so you don’t get carried away when the good times roll. I’d recommend you put “zero” on days 1-4. That way you’re buffering any alcohol on Day 5 with four days off. This is not meant to have anyone shift those 4-days of allotted drinking into Day 5. We still want Day 5’s consumption to be reasonable and responsible.
Step 5
Head to Day 5 and write this: Enjoy yourself! That means you don’t have to worry about your holiday feast. You’ve set up an incredible four-day lead-up to an important holiday, and you’ve earned the right to enjoy yourself. Have a great meal with friends and family, watch the game, and celebrate. My one tip here: Stick to the beverage intake you planned!!
Step 6
Tick boxes every day as you go. You’re going to build incredible momentum, and the string of checkmarks will keep you on track. If you miss something, don’t stress about it. Just move on and hit the next checkbox on the list. I can’t stress this enough. The focus isn’t on being perfect, but being consistent a majority of the time!!
Holiday Hero! – With this plan in a high-visibility location, you’ll set yourself up for success as the holiday approaches. You’ll eat well for four days and move a lot. Then, when the big day arrives, you can enjoy it guilt-free.
Our coaches specialize in creating plans like this to help people accomplish their goals! To talk about a detailed personal plan, contact us and we’ll set up a time for you to speak with one of our coaches!
All the best in the holiday season!
Coach Jim
Jim Jeffers
Owner, CF-L2 Coach
Adaptive and Inclusive Trainer (AIT)
