Pursuit Training’s Holiday Survival Guide

Holiday Survival Guide

American Thanksgiving celebrations mark the ‘unofficial’ kick off to the Holiday season. Work parties, get togethers with friends and the many family dinners lie ahead like a mine field for the health-conscious. Below we share our top six tricks to staying the course of health and fitness through the holiday season.



1. Schedule

Take a look at your calendar now and schedule in your workouts. Be reasonable, the holidays can be filled with commitments, so if you are used to working out 5 or 6 days a week it may look more like 3 days a week. If you are used to 3 – 4 it may be 2 days a week. Non-negotiable should be 2 workouts a week to be your minimum, but fit in more if you can. Analyse what days of the week are going to work best, what time and where you are going to be able to get the workout done. If you are not always able to make it to the gym have a 20-30 minute body weight routine (sample below) that is easy to do if you are at home or on the road.


Bodyweight Workout (4 sets)

Jumping Jacks (60 seconds)

10 Push-ups

On second and fourth sets: Decline Push-ups -feet elevated

20 Step-forward Lunges – Yes, we mean 20 per leg.

8-10 Chair Dips

10 Bodyweight Squats

30 Sit-ups

On second and fourth sets: Twisting Sit-ups

10 Burpees

Plank for 60 seconds (or as long as you can).

On second set:

Left side plank

On third set:

Right side plank

On fourth set:

Normal plank


2. Plan for Hunger

Plan and prep to always have healthy snacks on the ready. You will need snacks on hand for post gym, between work and holiday events or when travelling from one event to another. Load a snack bag with protein power, jerky, hard-boiled eggs, nuts, seeds, vegetables or fruit and keep it near you at all times. Consuming healthy snacks will help you to not feel hungry and therefore be less tempted by sweet treats and high calorie snacks that may be offered at the holiday events. Restock daily with your favourites and travel with your snack pack everyday.

3. Drink water

Everyone knows that drinking water throughout the day helps you to not only stay hydrated but also feel satiated. If you feel full, you are less likely to reach for that extra sausage roll or holiday cookie at the neighbourhood party. We also know that staying hydrated helps us to recover from that glass of wine or beer quicker so that we can hit the gym the next morning. Water is your best buddy through the holidays – work towards at least 2 litres per day.

4. Use healthy alternatives as a way to connect

Where possible try to create new fun ways to connect with friends, family and coworkers. Plan new and interesting events at the local bowling alley, escape room or trampoline park. Make the event more about the human experience and less about the food and drink. Remember, everyone is facing the same challenges over the holidays, think outside the box when planning your event, they will thank you later! If hosting a dinner party, cook for your guests a meal you would cook for yourself. Give people new ideas about how healthy can be not only tasty but easy to prepare as well.

5. Recover

The hustle and bustle of the holidays along with the rigors of work and gym scheduling can get the best of even the most brilliant scheduler. Not to mention that visiting with all those people and being out in crowds at the shops and malls can expose you to cold and flu viruses. Make sure that you are getting enough sleep, burning the candle at both ends leaves us vulnerable to stress and viruses. Carry a travel sized hand sanitizer with you at all times. Never forget to take your vitamins and supplements, check with Head Coach Finigan if you want to add Vitamin C, Vitamin D, Healthy Omega’s or Magnesium to your current daily plan.

6. Bounce Back

We all have bad days. We all miss a workout because something came up or went long. Sometimes after a busy day at the office we will be tempted by the treat in the dessert table, or that friend that we love catching up with over a bottle of wine. Wake up tomorrow, shake it off, reschedule and make it work. The holidays are an important time of the year and can make routine incredibly difficult to manage. Remember there is an end, that will come faster than you think.


Work Hard, Eat Right & Enjoy!

Your Pursuit Training Team


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