Where do you fall on the holiday scale? Are you looking forward to it or does the season fill you with some stress and trepidation?  Are you concerned the change in routine may disrupt the progress you’ve made this year? While the holidays bring joy, they can also be stressful.  Let’s think about how to make the most of the month ahead, embracing the best of what the season has to offer and emerging stronger and ready to tackle 2023.

Some year end suggestions to consider!

Front load the day. Ensure your first meal of the day is a good one, full of protein, carbs and healthy fats. Do not skimp on this meal, thinking you are saving up for meals later in the day.    Shift your mindset to, “I’ll simply eat less at that festive meal if need be rather than showing up ravenous.”  The more healthy food we eat, the less junk we crave.  It is true.

Make a Basic Breakfast and eat it on repeat.   Get a thermos, whip it up and take it away with you if you can’t eat it before work.  My first meal of the day is some version of: 2 eggs, sometimes with extra egg whites thrown in,  2-3 oz salmon, ham or bacon, a mix of warm vegetables such as: greens, broccoli, brussel sprouts, squash, sweet potatoes and a quarter to  half an avocado. In a pinch, I will sub warm vegetables for brown rice or a couple of cups of lettuce.  If still hungry, I’ll add a cup of almond milk blended with protein powder.

Prep breakfast basics on Sunday. Roast the sweet potatoes and mash up enough for 3-4 days.  Buy frozen broccoli and brussel sprouts and steam them. It’s quick, super easy and there’s no washing or chopping involved. Fry up a rasher of bacon on the weekend to enjoy during the week.  Weekend prep will make it easy to cobble together a decent breakfast during the work week.

Streak it. Details in tomorrow night’s blog.

Hit the hay.  As much as possible, wake up and go to bed at the same time throughout the holidays. Staying up late and sleeping in is hard on the mind/body.

Practice Self Compassion.  Give yourself permission to feel what you feel. Yes, it is important to be grateful for what one has but there can still be difficult moments to be dealt with but best not stuffed away with food, drink, shopping and distraction.  Go for a walk. Breathe.  Journal. It is ok not to feel great 24/7 during the holidays, regardless of what embellished events you may see on social media.   Tough moments can be par for the course and it is the rare person who doesn’t experience them. They are part of life and will pass!

Remember to breathe. 3 counts in and 3 counts outs.  Check your shoulders for tension and hiking up.   Take mini breathing breaks throughout the day, whenever you feel under the gun.

Bust a move. Prioritize daily fitness.  If you can’t make your regular gym classes, adapt.  Walk, run, do a quick 10 minute workout of 5 burpees and 10 squats on repeat.   If travelling, ask your coach for travel workouts so you don’t have to think about it on the go.  Better yet, be accountable and send your coach an “I did it” text or pic after each completed workout.

Facts of life:

39 days till the end of the year.

85 (training) days till the 2023 CrossFit Open.



Wednesday Clean Up


Warm up

Clean Drops


 Muscle clean

Power Clean

Squat clean


Muscle Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

Cool Down