Finish Strong: Training & Mindset for December

The final month of the year is here—a time for celebration, reflection, and, yes, the occasional indulgence. While December can bring plenty of distractions, it’s also a chance to show discipline, stay consistent, and prepare for the new year. The key? Striking a balance between maintaining your training and enjoying the holiday season guilt-free.

Here’s how to finish the year strong while embracing the festive spirit.

1. The Holiday Balance: Discipline Meets Enjoyment

Training through December doesn’t mean skipping every celebration or saying no to your favourite foods. It’s about staying consistent while being flexible.

• Discipline: Commit to a manageable training schedule, even if sessions are shorter.
• Enjoyment: Give yourself permission to indulge at gatherings—you’re allowed to enjoy yourself!

The key is balance. A 15-minute workout can keep you on track without taking away from the fun.

2. Quick, Effective Workouts for December

With busy schedules, shorter sessions can be a game-changer. These workouts take only 15 minutes and target mobility, strength, and core stability:

1. Mobility Workout (15 Minutes)

• Backward Walking: 3 sets of 60 seconds.
• Tibialis Raises: 3 sets of 12–15 reps.
• Slant Board Calf Stretch: 3 sets of 30 seconds per leg.

2. Core Workout (15 Minutes)

• Plank Variations (e.g., side planks): 3 sets of 30–45 seconds each.
• Deadbug with Resistance: 3 sets of 12–15 reps.
• Russian Twists: 3 sets of 20 twists (10 per side).

3. Leg Day with a Slant Board (15 Minutes)

• Goblet Squats: 3 sets of 10–12 reps.
• Slant Board Split Squats: 3 sets of 8–10 reps per leg.
• Heel-Elevated Calf Raises: 3 sets of 15–20 reps.

These workouts are efficient, keep you moving, and ensure you’re still making progress.

3. Stay Mindful of Your Nutrition

December is full of tempting treats, and it’s okay to enjoy them! Balance indulgence with simple strategies:

• Hydration: Drink water before and during events to avoid overeating.
• Protein First: Prioritise protein in meals to keep you feeling full.
• Portion Control: Savour your favourite dishes without going overboard.

It’s about enjoying yourself without derailing your progress.

4. Build a Strong Holiday Mindset

A disciplined mindset will help you finish the year strong. Focus on these principles:

• Consistency Over Perfection: Missing a session doesn’t mean you’ve failed. Just pick up where you left off.
• Celebrate Small Wins: Each completed workout or healthy meal is a step forward.
• Visualise Success: Picture how great you’ll feel starting January with momentum.

Staying mindful of your goals during the holidays can help you stay motivated.

5. Lay the Groundwork for 2024

December is the perfect time to experiment with new tools or routines that will serve you in the new year. Try:

• Tib Bar Training: Strengthen your tibialis to improve knee health.
• Backward Sled Drags: A powerful exercise for mobility and strength.
• Slant Board Work: Elevate your leg day with effective mobility and strength moves.

This isn’t just about finishing strong—it’s about starting 2024 even stronger.

A Holiday Season to Remember

December is a time to reflect, celebrate, and prepare for what’s next. By striking a balance between discipline and enjoyment, you can make the most of the season without losing sight of your training goals. With quick, effective workouts and a flexible mindset, you’ll finish the year on a high note and start the new year ready to go.

Let’s make this December one to remember—for all the right reasons.