What are your holiday habits?

The holidays can be a bag of fun, reflection, and change and a test of our routines and well-being. From festive meals to extra tasks at hand it’s easy to feel off balance. How do you tackle it all?

Take this quick quiz to assess your holiday habits and get actionable steps to thrive through the season!

Question 1: How do you approach holiday meals?

a) I skip meals to save room for big feasts.
b) I savor small portions of everything I love.
c) I eat without much thought or balance.

Answer: B is best! Skipping meals often leads to overeating later, while mindful eating keeps you satisfied and balanced.

Action Steps:

• Have a light meal with protein, fiber, and healthy fats beforehand an event to prevent overindulgence.

• Use the “plate method”: Half veggies, a quarter protein, and a quarter grains or starchy sides.

  

Question 2: You’re overwhelmed by holiday events. What do you do?

a) Politely decline some invitations to protect your time and energy.
b) Attend everything to avoid disappointing others.
c) Wait until the last minute to decide.

Answer: A is the healthiest choice! Setting boundaries allows you to enjoy the holidays without burnout.

Action Steps:

• Say no when you need to: “I’d love to join next time, but I need some downtime this week.” Action your truth without guilt.

• Schedule downtime for yourself, whatever that looks like i.e., a night in, a walk in the forest, a massage.

• Prioritize one or two events that matter most and commit fully to those.

Pic: Fall Fitness Challenge Sandbag WOD.2 👏

Question 3: How do you stay active during the holidays?

a) Stick to your usual workout schedule or adapt it when needed.
b) Skip workouts, it’s too hectic.
c) Fit in small bursts of movement when possible.

Answer: A or C are great options! Staying consistent or incorporating small movements keeps you energized.

Action Steps:

• Commit to short workouts at bare minimum: A 20-minute power walk, yoga, or a bodyweight circuit.

• Include seasonal activities like ice skating, sledding, snow shoeing ....

• Keep dumbbells nearby for quick at-home workouts and have a couple back-pocket workouts at the ready.

Question 4: How do you handle holiday shopping and busy roads?

a) Plan ahead, shop online, or visit stores during quieter times.
b) Head out whenever it fits, even if it’s peak hours.
c) Wait until the last minute to tackle it all.

Answer: A is the smart choice! Planning ahead helps you save time, reduce stress, and avoid crowds.

Action Steps:

• Create a shopping list and start early to avoid the rush.

• Shop online.

• Visit stores during off-peak hours (weekday mornings or evenings).

Question 5: How do you cope with feelings of sadness during the holidays?

a) Create new traditions while honoring the past.
b) Focus on what’s missing or has changed.
c) Avoid thinking about it altogether.

Answer: A is the healthiest option! Acknowledge the past while finding joy in the present to bring balance.

Action Steps:

• Honor loved ones through small tributes, like lighting a candle or sharing a favorite memory.

• Start new traditions that reflect your current life, like a special meal, outing, or themed workout.

• Share your feelings with trusted friends, family or a counsellor.

Question 6: What’s your go-to stress relief method during the holidays?

a) A workout or physical activity.
b) Distract yourself with social media or TV.
c) Push through the stress without pausing.

Answer: A is the way to go! Physical activity is a proven stress reliever that boosts your mood and resilience.

Action Steps:

• Schedule a short daily workout or movement session, like a brisk 10-minute walk

• Combine physical activity with mindfulness by incorporating re-set exercises (see binder in gym).

• If time is limited, try "movement snacks" throughout the day: a quick stretch, 10 squats, or a few deep breaths between tasks.

Bonus Tip: For non-exercise stress relief, pair movement with calming activities, like listening to music or journaling after a walk.

Question 7: How do you maintain a sleep routine during the busy holiday season?

a) Stick to consistent bedtimes and wake times.
b) Stay up late and sleep in when you can.
c) Nap whenever you feel tired to catch up on rest.

Answer: A is key! A regular sleep schedule keeps your body in rhythm, even during hectic times.

Action Steps:

• Set a bedtime alarm to remind yourself to wind down.🌜

• Limit caffeine and heavy meals in the evening to promote restful sleep.

• Create a calming pre-bed ritual like reading or journaling.

Question 8: Test your festive meal knowledge.🍗

a) How many grams of protein are in 5 oz of white turkey breast?

1. 25 grams

2. 35 grams

3. 50 grams

Answer: 35 grams. Turkey is a lean, high-protein option for balanced holiday meals.

b) How many calories are in one cup of homemade stuffing?

1. 180 calories

2. 300 calories

3. 450 calories

Answer: 300 calories. Enjoy stuffing in moderation or lighten it up with whole-grain bread and veggies.

c) How many grams of fat and calories are in 3 tablespoons of gravy?

1. 2 grams of fat, 50 calories

2. 6 grams of fat, 90 calories

3. 10 grams of fat, 120 calories

Answer: 6 grams of fat, 90 calories. A drizzle of gravy adds flavor without going overboard.

Results

Mostly A’s: You’re thriving! You’ve cultivated healthy habits that support your well-being during the holidays. Keep embracing your strengths and continue building on what works for you.

Mostly B’s: You’re embracing the holiday spirit and doing well! With a hint more intention such as, focusing on rest or planning ahead you can feel even more energized and balanced. Small shifts make a big difference.

Mostly C’s: The holidays are a good opportunity to explore new ways to care for yourself. Focus on one or two areas and celebrate each new choice made. The holidays can be a chance to reset and grow, if we wish! ❤️

Wednesday Whip It

In-a-Pinch Trail Mix Recipe

Portable mix of protein, healthy fats, and carbs use to keep energy up and the food court away.

Ingredients (Makes 2 cups, 8 servings of 1/4 cup each):

• 1/2 cup roasted chickpeas (lightly salted or plain)

• 1/4 cup unsalted almonds

• 1/4 cup pumpkin seeds

• 1/4 cup dried cranberries (unsweetened if possible)

• 1/4 cup mini dark chocolate chips (70% cacao or higher for lower sugar)

• 1/2 tsp ground cinnamon

Instructions:

1. Mix all ingredients in a large bowl.

2. Portion into small bags or container.

Macros per 1/4 Cup:

• Calories: 120

• Protein: 5g

• Carbs: 12g

• Fat: 6g

• Fiber: 3g

Wednesday WOD

Warm up 

2 rnds 

Full body rocks

Dead bugs 

SDHP 

Hollow hold 

Tech 

Row 

Burpee over 

Wod 

5 rnds 

18/25 cal row 

25 Burpees over rower 

Cool down 

Pic: Lift over Forty👊