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Roadmap: Navigating the Holidays

By admin 0

Roadmap: Navigating the Holidays


Your 4-step guide to surviving the holidays and staying on track!


The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones.

You’ve spent all spring and summer working hard for the results you desired. Those months of hard work were not done to let it slip away in one month! Your body deserves to enjoy the holidays without neglecting all of your progress thus far.

To help you navigate this busy time of the year, we have compiled a 4-step guide with tips and tricks to stay on track and finish out 2017 stronger than ever!

Eating on the Road

Holiday Meal Planning

Relaxing and Managing Stress

Working out on the Road


Eating on the Road

How many times have you told yourself that once you land, you’re going to hit a workout, either at the hotel gym or a nearby CrossFit box?

But, once you get off your plane, it takes two hours to rent your car, you get stuck in traffic, and can’t check into your hotel room right away. Travel is unpredictable.

The same goes for controlling the amount and quality of food you consume when on the road. In a perfect world, it would be best to prepare and pack a meal or snack with you to take on the plane. However, sometimes that isn’t always the case, and you have to go with the flow and make the best decisions.

Drop the carbs.

Aim to limit the amount of carbs you intake while travelling. You should strive to eat more protein and more fat. Carbohydrates need to be earned. If there is a chance you may not workout that day, eat like it is a rest day and limit the amount of carbs you intake.

Sit down dining at restaurants.

Breakfast: aim to order entrees with low fat meat (chicken, turkey, ham), veggies, or egg whites. Usually, you can always order a side of healthy fat such as an avocado.

For lunch a basic salad (or salad bar!) loaded with veggies and topped with protein: chicken, fish, turkey, or eggs are always a good option! Skip the cheese and sub a dressing with olive oil and balsamic vinegar.

Dinner is easy too. Nearly every Americana restaurant has a meat and vegetable option. Consider ordering grilled chicken or fish with a side salad or vegetable of the day. If you didn’t get a workout in, ask for a double portion of vegetable and pass on the starch. If you did workout, go for rice or a plain baked potato – don’t trust any mashed potatoes or sweet potatoes! They are definitely full of dairy (milk, butter, cheese, sour cream) that can hurt your belly and easily add hundreds of unneeded calories.   

Holiday Meal Planning

“Failing to prepare is preparing to fail.” You’ve heard it a million times before. You know why? Because it’s true!

Just because it’s the holiday and there’s an abundance of food, cookies, and sweets at every corner, doesn’t mean you should throw out all of your nutritional advice you’ve ever received!

Have a plan.

You should enjoy this holiday season! Have a clear plan of how you will be eating over the holidays. Our advice: plan to consume 20-40 grams of quality protein per meal leading up to the “feast.” Keep your fat servings lower, but consume fat with protein at the earlier meals. Save all of your daily carbs for the big meal, and enjoy.

For the “feast” fill your plate with veggies and protein leaving room for only tasting portions of the high carb and high fat items, i.e. mashed potatoes, sweet potato casserole, crackers, mac and cheese, and desserts. If a vegetable is in any type of dip or casserole from assume that dish has copious amounts of butter, sour cream, or even mayo and keep the portion small!

Remember: you need to EARN you carbs. If you know you will be enjoying a huge meal with family or co-workers later on in the day, plan ahead! Hit an early morning workout, drop into a CrossFit class, or even get outside for a walk/run with friends and family or throw the football around! ANY movement on a day of large consumption helps!

Finally, be ok with the meal! Feelings of guilt only generate stress for your body and slow fat burning. RELAX! ENJOY! You planned for this, remember?

Taking this approach can ensure that you stay low stress and can fully enjoy the meal!

Managing Happy Hour.

Just like planning for cheat meals or holiday feasts, drinking and consuming alcohol should be no different. Drinking can increase the amount of food you consume and can derail you from your goals. Aim to consume alcohol on the nights you have designated for extra carbs. Make an effort to stay away from sugary drink mixes, and aim to use zero calorie or low calorie sodas, soda water, or limes for extra flavor. Vodka, soda, lime anyone?

Drink water. Lots of it. A good rule of thumb is the 1:1 rule – for every alcoholic drink, you must consume one glass of water before ordering the next drink.

Want to stay sober without being obvious? We get it. Even as adults, there is peer pressure to eat, drink, and be merry because everyone else is doing it too! Order soda water and lime and ask the bartender to put it in a vodka, soda, lime glass vs a water glass….no one will ever know!

Managing Stress

The holidays are the busiest time of year. This section will provide you some insight on how to stay relaxed and not stress eat your way to the New Year.


You’ve been strict with your diet and workout routine for the past 11 months. Once Halloween ends, the holiday season is up and running. Prepare yourself mentally. Look in the mirror and tell yourself “Enjoy Thanksgiving with family and friends! Life is meant to be lived and I work hard to allow myself this time to enjoy.” Leave yourself reminders! Stick a post not to the bathroom mirror or front door reminding yourself that you have prepared to enjoy and so you should! Remember, feelings of anxiety and guilt only cause the system to panic and hold onto unwanted fat, so you are far better off to stay relaxed and enjoy!

Stay active!

A good approach during this busy season, especially if  you know you will be travelling and missing your normal workout routine, is to switch it up! If you’ve been training hard for the past 11 months, take a few days to de-load and enjoy more time with family and friends. Partake in different activities that you may not normally do- football with family, wake up and run every morning, or go on a hike. Do something that you may not ordinarily do to keep your mind and body refreshed!

Working Out On The Road

Working out while travelling should be a great start to your day, and leave you feeling refreshed to spend more time with family and friends.

Below are some ideas for Hotel Workouts and At-Home Workouts.

Hotel Workouts.


Warm-up Strength Conditioning
  1. 3:00 Easy Jog on Treadmill
  2. 1:00/side Pigeon Stretch
  3. 3 Rounds:10 Air Squats, 5 Push-ups, 10 Jumping Jacks, 5 Sit-ups
1a. 3×10 Slow and Controlled Goblet Squats with Dumbell

1b. 3×10 Standing Dumbell Shoulder Press

1c. 3×10 V-Ups

*Rest 90s b/w exercises

1 Min ON/ 1 Min OFF x 4:

1. Burpees

2. Air Squats

3. Mountain Climbers

4. Treadmill Run

5. Rest



Warm-up Strength Conditioning
3 Easy Rounds:

8 No-Jump Burpees

8 Air Squats

8 Push-ups

1:00 Treadmill Jog

1a. 3×10/10 Single Arm Dumbell Row

1b. 3×10/10 Single Leg Dumbell Romanian Deadlift

1c. 3×1:00 Plank

*Rest 90s b/w exercises

4 Rounds:

400m Treadmill Run

15 Dumbell Thrusters



Warm-up Strength Conditioning
:30 On/ :30 Off x 3 Sets:

  1. Jumping Air Squats
  2. Plank
  3. Sit-up
  4. Push-ups
1a. 3×10 Dumbell Bench Press

1b. 3×10/10 Single Leg Squats off Bench

1c. 3×20 Sit-ups

*Rest 90s b/w exercises


Jumping Air Squats




At-Home Bodyweight Workouts.


4 Rounds:

25 Air Squats

25 Push-ups

25 Sit-ups

*Rest 1:00 b/w Rds


Every Min for 20 Min

1st min: 8 burpees

2nd min: 10 jumping air squats

3rd min: :30s plank

4th min: :30s mountain climbers


4 Rounds:

20 Push-ups

1 Min Max Lateral Jumps

1 Min Max Air Squats

*Rest 1:00 b/w Rds


author: admin


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