– The brutally honest, science-backed survival manual for your body, joints, and sanity.
December hits different.
Routines collapse.
Sleep tanks.
Food appears from every direction.
Your training rhythm gets punched in the face.
And suddenly you’re wondering:
“Am I going to lose all my progress?”
“Why do I feel heavier and tighter already?”
“Why does my back hate me?”
Here’s the honest truth:
Most people overestimate Christmas damage.
The research shows the average person only gains 0.4–0.9kg (≈1–2lbs) over the holidays.
The real issue? Most people never lose it again… and it compounds year after year.
So let’s stop the panic, skip the shame spirals, and learn how to navigate December like someone who’s in control — not someone being dragged through the festive meat grinder.
This isn’t another “10 tips to stay fit” snoozefest.
This is the grounded, brutally honest guide to staying strong, mobile, sane, and injury-free during the most chaotic month of the year.
“Am I Going To Get Fat?” (Food, Weight Gain & Body Comp)
1. How much weight do people really gain at Christmas?
Not 5–7kg.
Not “all my progress.”
Studies show 0.4–0.9kg of gain on average — most of it water, sodium, and glycogen.
The problem isn’t Christmas…
It’s January.
Most people don’t return to normal habits, so they keep the extra weight into the next year.
The fix:
- Accept that you’ll eat more — that’s fine.
- Focus on behaviours, not calorie punishment.
- Return to your normal routine ASAP after Boxing Day.
2. Should I “save calories” for the big dinner?
No.
That’s how you end up inhaling 4,000 calories with zero braking distance.
Eat normally during the day:
- Protein at breakfast
- Hydration
- Something green before lunch
Keep your blood sugar steady, and you’ll have control when dessert carts start flying around.
3. What does a balanced Christmas plate actually look like?
Use the 3:2:1 Rule:
- 3 servings protein (turkey, ham, roast beef)
- 2 servings veg
- 1 serving carbs you actually want
Not the beige nonsense you don’t even enjoy.
4. Is one big binge enough to ruin my progress?
No.
One day doesn’t matter.
But a two-week free-for-all does.
Zoom out.
Win the week, not the hour.
“What Do I Do About Training?” (Strength, Mobility & Chaos Management)
1. How do I stay fit if my routine is smashed?
Stop chasing perfection.
Switch to Minimum Effective Dose training:
10–20 minutes.
Full-body.
Fast.
Focused.
Examples:
- Squat → Push-up → Row (5 rounds)
- Mobility circuit (hips, T-spine, hamstrings)
- 15-minute kettlebell flow
- Short run or incline walk
Consistency > complexity.
2. Is it okay to take 7–10 days off? Will I lose strength?
You won’t lose muscle in a week.
Strength might feel down, but that’s neural — not muscle loss.
Give yourself permission to rest.
You’ll come back sharper.
3. What’s the minimum I need to maintain strength?
Two sessions a week.
Full-body.
Compound lifts.
30–40 minutes.
That’s it.
You can survive December without losing anything.
4. Best bodyweight session for hotel rooms / parents’ house?
Try this “Festive 15”:
- 10 squats
- 10 push-ups
- 10 hip hinges
- 10 rows (bands or towels)
- 30-second dead hang (door frame)
Repeat 3–5 rounds.
“Why Does My Back Hurt More At Christmas?” (Rehab & Pain)
1. Why do my joints and back flare up more in December?
Because your December routine becomes:
- More sitting
- More shopping
- More cooking
- More travelling
- More stress
- Less movement
Your spine hates stagnation.
Your hips hate car seats.
Your shoulders hate wrapping gifts on the floor.
It’s not age — it’s positions + duration.
2. How do I avoid back pain from shopping, cooking & driving?
The 20-Minute Rule:
Every 20 minutes, change position.
Even if it’s small.
Even if it’s weird.
Mini-mobility:
- 10 hip hinges
- 10 cat-cow
- 20-second pec stretch
- 30 seconds walking
Micro-reset > meltdown later.
3. Should I train if my back flares up?
If it’s mild:
Yes — but move smart.
- No heavy axial loading
- Prioritise core stability
- Lots of hip movement
- Lighters weights, higher control
If pain is sharp, shooting, or worsening:
Back off 48–72 hours and do mobility only.
“Can I Train Hungover?” (Alcohol, Recovery, Hormones)
Honest answer?
You can, but it’s not smart.
Your:
- Balance
- Coordination
- Reaction time
- Grip strength
- Hydration
- Nervous system
…are all compromised.
Avoid:
- Heavy deadlifts
- Heavy squats
- Max effort anything
Safe-ish:
- Walking
- Light cycling
- Light mobility
- Easy pump circuits
Rehydrate, salt, get sunlight, eat protein.
Then live to fight another day.
Mindset, Stress, Sleep & All-or-Nothing Thinking
1. How do I handle the stress?
Use a daily anchor:
10–20 minutes you protect like your life depends on it.
Options:
- Morning walk
- Breathwork
- Mobility
- Strength primer
- Journaling
Small anchors stabilise chaotic weeks.
2. What if I “mess up” or break my routine?
Then you’re human.
Move on.
The fastest way to ruin December is to convince yourself you’ve already ruined it.
Reset within the next 12–24 hours — not Monday, not January.
3. How do I protect my sleep?
- Cut caffeine by 2pm
- Stop drinking 2 hours before bed
- Room cold + dark
- Magnesium helps
- Light stretching before bed
Protect your sleep and your body will handle the rest.
“Okay, I Messed Up. Now What?” (The Reset Phase)
The Smart January Reset (7–14 days)
No detox.
No punishment.
No extreme cardio.
Just fundamentals:
- 8,000–12,000 steps
- 2–3 strength sessions
- 2 litres water minimum
- Protein every meal
- Sleep priority
- Minimal sugar + alcohol
This resets your physiology faster than any juice cleanse ever will.
Coach’s Corner
Christmas isn’t a test.
It’s training in chaos.
You don’t need perfection.
You need awareness, control, and a plan you can actually follow.
You don’t “fall off.”
You adjust.
You move.
You reset.
You carry on.
When everyone else crashes in December, this is your chance to show you’re playing a different game.
