Pic: Fitsters

Getting back to real life after the holidays seems to go one of two ways.  One, you are rested and filled with enthusiasm to get back to your routine, the break has been long enough, let’s go!  Or, you are dragging your heels and need a vacation to recover from it all.  Depending on where you fall on this spectrum, here are some things you can do to restore your equilibrium.

Check your self-talk.  Is that a positive voice you hear inside your head? Are you speaking in laments and overwhelmed tones about tackling the things you put off till the new year?  Take a deep breath. Check that your shoulders are not up to your ears.  Commit to taking things, one day, one task, at a time.

Dress comfortably.  Wear your favourites.  The goal is to be comfortable and to feel good at the same time. Self-care can get lost in the holiday bustle. Take stock. Book a haircut if needed, or a massage. Whatever suits and will make you feel more lively.

Sleep. Go to bed early and get up early. Give yourself an extra 30 minutes in the morning. Avoid oversleeping and rushing about in a panic.

Plan your day.  Before you go to bed write down the top 2 things you need to accomplish the next day. Tackle them first.

Stay hydrated. The standard advice for a reason.  Drinking water will help restore you to optimal health. How much water did you drink over Christmas? Let’s flush things out.  Carry a water bottle with you and drink from it.  Check the colour of your urine.  We want pale to no colour.  If that is not the case, drink up until it is!

Get fresh air.  A simple option is to set a goal of completing a mile-a-day for January.  It can be a walk, a weighted walk, a run, or broken up into a WOD, i.e., 8 x 200m mixed with other movements. Be out! Without fail!

Pic: Viper: New Year’s Day Ruck

Do a kitchen overhaul and remove leftover treats from your home in whatever means you can tolerate, i.e., give away vs throw-out.  The same goes for stocks of booze.  Remove from vision. Take a break from it.  It will not go bad!

Build your meals around protein, non-processed carbs and fats, i.e., salmon, baked potato, salad, avocado, or scramble 2 eggs, a dash of egg whites with salmon, and serve with a salad and sweet potato. Look for ways to make every meal better, which might mean adding an extra handful of greens or a side of carrots, or a couple of additional ounces of protein.  Feed yourself the best fuel you can muster!

Lighten up your meals. Are you tired of heavy, winter foods? Bring out the shrimp! Shrimp is a tasty high-protein food.  Add some rice and vegetables and you have a solid meal.  Try this one:

  • 4 oz shrimp – 23 grams of protein, 103 calories
  • 1/2 cup wild rice – 4 grams of protein, 83 calories
  • 1/3 cup edamame beans – 8 grams of protein, 79 calories
  • 1 cup broccoli – 2 grams of protein, 27 calories
  • ½ cup mushrooms – 2 grams of protein, 11 calories
  • 1 tbsp soy sauce – 1 gram of protein, 8 calories
  • ¾ tbsp coconut oil – 0 grams of protein, 91 calories
  • Total Protein: 40 grams
    Total Calories: 402 calories

Bring back the smoothies.  Blend a scoop of protein powder, a cup or two of berries, and/or greens with milk of choice or water.  Try this one:

January Jet Lag Recovery Drink

Blend at high speed:

  • 1 scoop vanilla protein powder
  • 1 scoop Heal
  • 1-2 cups frozen kale or spinach
  • 2 TBSP powdered peanut butter
  • 1.5 cups unsweetened almond milk
  • Half a frozen banana (optional)

Work towards something. The CrossFit Open begins on Feb 29th.  Have fun with your fitness. All levels of athletes can participate. Join us!  Open registration starts January 9th. Information here.  Workouts to be done in the gym at our Fantastic Friday Night Lights.  Details TBA!

Get a helping hand.  It can be hard to go it alone and there is no need for it!  We’d love to have a conversation about your wellness goals for 2024.  Work with us and fly high in sky with your fitness this year!

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Happy New Year!

WOD Wednesday


Warm up

2 rnds
Front rack kb carry
Goblet squat
High plank


Front rack back lunges


 7 sets
6 Alternating reverse lunges

Cool down