SoLa Crossfit is here to help you thrive during the holiday season! This time of year people often struggle with fitness and nutrition. But you don’t have to!

We’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 and we’re going old-school with pen and paper so you don’t get distracted by notifications, apps, and games on your phone. Let’s lay the tracks in the right direction and build some positive momentum.

 

Step 1

Grab a sheet of paper and draw four vertical lines to divide the page into five columns (leave some space at the top). Label them Day 1, Day 2, Day 3, Day 4, and Day 5. 

In each column, make a simple list of “essential activities” for the next five days. These are your non-negotiables for each day. They can be nutrition-related, fitness-related, or stress management-related. They are the things you MUST complete to feel your best.

Add a checkbox beside each item, and put this paper somewhere you’ll see it often. 

In the space at the top, write 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, lean meat, and single ingredient foods. 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—so make sure you have everything you need to make these 12 meals over four days. 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.

 

Step 4

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.

We’d recommend you put “zero” on days 1-4. That way you’re buffering any alcohol on Day 5 with four days off.

 

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.

Make sure to 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.

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, click the button below and set up a time to talk.

All the best in the holiday season!