How to Prioritize Fitness During the Holidays: Expert Tips from a CPT

For many of us, packed schedules around the holidays mean that our fitness routines inevitably take a back seat. But what if prioritizing your mental and physical well-being during this busy time of year didn't have to be stressful or time-consuming?

We sat down with Amy Schemper, BowFlex Fitness Advisor and Certified Personal Trainer, to unpack practical tips and strategies for prioritizing fitness when the days seem to go by extra quickly.

BowFlex: Amy, how can we stay consistent with our workouts when schedules get busier during the holiday season?

Amy Schemper, CPT: "The holidays can be super busy and sometimes stressful, making it challenging to maintain a consistent workout schedule. I recommend shifting your goals from progressive to maintenance. The holiday season isn't a time to work on PRs in workouts or drastically change your body composition, but it can be a great time to plan to keep moving for stress relief and to maintain past progress. Remember, shorter workouts can be just as effective, and getting a few fewer workouts during the week or month won't derail all your efforts."

Okay, for those of us who want to set tangible goals, what is a realistic way to maintain movement without adding stress?

Just keep moving! It sounds simple, but if you just plan to move during the holidays — rather than set specific workout expectations or follow a structured plan — you may surprise yourself! Do workout “snacks” throughout the day, aiming for 10 minutes of movement each time. Have a snowball fight with the family, or bundle up for a quick, brisk walk. Focus on how you feel rather than what you're doing.

Great ideas. Speaking of moving, for anyone traveling during this busy time, what are your go-to quick workouts?

Bodyweight workouts can be quick and effective: complete a circuit of squats, push-ups, and planks to cover lower body, upper body, and core. Do each exercise for 45 seconds, followed by 15 seconds of rest. Repeat 3 times.

If you can bring equipment with you, the BowFlex SelectTech 840 Adjustable Kettlebell works great to get in a fast circuit with minimal equipment. Do 10 reps of goblet squats, 10 reps of alternating rows, 10 reps of kettlebell swings, and finish with 10 seated Russian twists. Repeat 2-3 times.

Let's chat about the benefits of exercise. How can fitness help us manage stress, sleep, and energy levels during busy times like the holidays?

It can make a huge impact. Exercise lowers cortisol and boosts endorphins, a natural stress reliever. Moderate activity can improve sleep quality, especially when travel or houseguests disrupt schedules. Short bursts of movement throughout the day can fight energy dips from rich food and late nights. It's important to think of your workouts as "me-time" during a hectic season.

What are your tips for finding balance between enjoying the treats that typically come with this time of year and maintaining healthy habits?

Focus on hydration and prioritizing fiber and protein when you can, but don't stress about changes in your regular eating routine. Don't skip meals or "save up" calories before a meal or event; this can lead to overeating later. Get movement in when you can and remember you don't have to "earn" your calories or "burn off" your holiday treats. Movement will help improve digestion and decrease bloating, but it isn't a punishment for what you eat.

Bottom line: Enjoy the delicious holiday food and events! Food can be celebratory, fun, and should be enjoyed without a side of guilt or shame.

How can we transition back into exercise if we take a break during the holidays?

First, avoid language like "falling off the wagon" or "getting back on track," and remember that your fitness and nutrition are a continuous journey that shifts at different times of the year and in life. While your fitness and nutrition habits may be different over the holidays, try to avoid the "make up for it" mindset and just return to your routine as soon as you can. Start slow and manage expectations. Even if workouts feel different or you're still enjoying holiday leftovers, starting slow lets you gradually build momentum and avoid the “all or nothing” trap.

Okay, last question: What's one mindset shift or simple strategy you would recommend to help us stay motivated through the end of the year?

At a time when we practice gratitude and embrace joy, find ways to apply that to your workouts and nutrition! Movement is a gift, and food brings us together with our family and friends. Remembering this often helps us find ways to be active and feel better in the process.

Fitness Finds for the Holidays

Building out your home gym? Check out these home gym must-haves:

• NEW BowFlex Results Series 552 SelectTech Adjustable Dumbbells: Replace 15 sets of dumbbells with these durable, space-saving adjustable weights that transition from 5 to 52.5 pounds with the twist of a dial.
• BowFlex C6 Bike: Ride your way with 100 magnetic resistance levels, dual-sided pedals with toe cages and SPD clips, and compatibility with JRNY, Peloton, and Zwift.
• NEW BowFlex T6 Treadmill: The ideal treadmill for everyday runners and walking enthusiasts looking to take their training to the next level. The MaxReact^™ Drive System makes speed and incline changes faster than ever before, plus the T6 is Apple Watch and Samsung Watch compatible and pairs with JRNY, Peloton, and Zwift.
• BowFlex Max Total 16: Combining the smooth, low-impact motion of an elliptical with the stepper-like intensity of a stair climber, the Max Total 16 delivers a full-body workout that's both efficient and effective. With an immersive HD touchscreen and built-in entertainment, it's designed to move with you, no matter your fitness level.

Check out our sales page for the latest deals on at-home strength and cardio equipment for your home gym.

The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.

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