Make SMALL changes! So many people over haul their lives in January with strict diet, no days off from the gym, and no down time to accomplish their goals and that is ALWAYS a recipe for failure… make small changes to your life and slowly increase over time, that way your body and mind will have time to adjust. So here is what I suggest starting with:

1) Add 5 servings of fruits and veggies daily, to your regular diet. Once you are use to that add more.

2) Start training only 4 days per week, this will avoid burnout and also give your muscles time to heal. I only have two workout splits (legs, back, biceps and chest, tris, shoulders) and I alternate between the two. This helps with progress keeping your muscles active and pumped.

Check out the playlist that powers Joe’s fitness:

DAY 3 — @IAMLSHAUNTAY:

After finishing a series of marathons and ultramarathons, I found myself encountering that dreadful period where I wondered what I would do with my fitness in between races. Naturally my wandering mind pushed me to peruse the internet seeking out events but it also led me back to focusing on things that I tend to avoid like sprinting to change things up or stretching after grooving to some tunes on a hard gym workout.

For those who are seeking a tip or two on how to push through the holiday spirit, consider this:

1. Your ‘Monday’ is right now: Choose any day of the week – maybe even today – and start small. Don’t get caught up looking around the room wondering why you’re not moving like everyone else.
2. Consistency is key: Perhaps your goal is to run a marathon next year but you never ran a mile before. Most training plans start with a C25K, which is great, but if all you have is a speed walk in you, aim for that 3-4 times a week and slowly progress from there. 8, 12, 26 or 52 weeks: Who’s judging? Your race, your pace.
3. Recruit buddies or create incentives: If you need a support system, you’re not alone. Seek out a friend with a similar or common goal who will keep you accountable and if they’re not around, use the gift of technology to keep you grooving.

Groove to my Spotify list and try out my workout.  Whether you have ten minutes or a bit over a hour, take a chance on this routine and modify where necessary:

1. 3 – 5 minute warm up with a jump rope, high knees or simply marching in place
2. Try each workout for 45 seconds each with a 20 second transition:

• Jumping Jacks (or toe touches)
• Power/Air Squats
• Plank with Shoulder Taps
• Mountain Climbers
• Curtsy Lunges
• Standard, Modified or Plyo Push Ups

Recover for 1 -2 minutes by taking a sip of water and moving in place to keep up heart rate and go for 3 – 6 rounds. Remember to stretch and/or foam roll after your workout while your muscles are still warm.

DAY 4 — @IFBBHEATHERDEES:

My tip is to use music to motivate yourself. A good playlist can get you in the right mindset to push through any workout.

Fitness fanatic Nikki Howard knows how important it is to have a good time while staying in shape. Nothing inspires her to have fun working out more than a solid playlist. For her fitness tip, she has decided to share her personally curated playlist that pushes her to stay motivated in the winter months. 

“As you guys can probably tell, music gets me jazzed (no pun intended) and nothing helps me get through a brutal workout more than DMX, RTJ, and other bands that aren’t all acronyms which is why I am stoked to be a part of this @jaybirdsport giveaway.”

This is the playlist that pumps Nikki up:

DAY 7 — @TRACKBABY001:

The holidays can be a constant rush. So if running errands means less time to be active you can still jam in some time on the treadmill! For my tip I’m going to give you my favorite treadmill workout to do at the gym my favorite treadmill workout to do at the gym: 

30 second sprint on level 3 starting off and 20 seconds off, 8 sets. Be sure to increase your speed each set.

DAY 8 — @TIMOTHYALLENOLSON:

Here’s a little holiday motivation in an unexpected direction: Sometimes, taking it easy is the BEST thing you can do for your fitness.

During the holiday season (parties, shopping, and sugar, oh my), you may be richly scheduled, extra-stressed, over-tired, and feeling pressure to keep up with All the Things. You think you have to do MORE to stay on track; go harder, run faster, double up on workouts, give 100% every session. But what if that’s just digging yourself an even deeper hole? Truth: If this is your context, you’ll make more progress by stepping BACK than stepping it up.

More isn’t always better. And if you need to show yourself grace and hit cruise control on your training, goals, or race prep to stay happy, healthy, and connected to what matters this holiday season, you should do that. So here is your permission slip to sleep the extra hour, skip the power flow and restore, hike instead of run, and swap your “Go Hard” playlist for “Flow.” You may just find that throttling it back is exactly what you need to move forward with your goals.

Find my Flow playlist below, and know that I fell out of this pose one second later… but felt 💯 about ditching the squats and sprints and just playing with shapes today.

DAY 10 — @RUNNINGBRINA:

A great stretch with calming music is exactly what I need after my early morning runs. It relaxes me and gets me ready for the day. Especially during the sometimes stressful holiday season, 10-15 minutes to stretch is crucial for my overall mood. 

DAY 11 — @ELISESBODYSHOP:

This holiday season I encourage you to move in whatever way feels best for your body while keeping your eyes on a strong start to 2019. I will be with you every step of the journey into the next year giving you ways to move in and out of the gym. Speaking of, this video is one of my favorite core finishers to get moving anywhere, anytime. 

DAY 12 — @JUSTGET.FIT:

Perform each exercise for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds (a total of 4 min per exercise) before moving on to the next exercise:

Burpees

Ball throw sit ups

Wall Balls

Bench hops

KB swings

Reverse lunges

DAY 13 — @MADELINE_MOVES:

Fitness doesn’t have to be “all or nothing”, especially through the Holidays. Allow a 20 minute power walk or run to be celebrated just as much as an hour session in the gym.

So, the holidays are stressful and with it being the weekend before Christmas, I know many of you will be attending holiday parties! I wanted to share with you a quick tip to keep you reaching towards your goals this holiday season!

Go for the goods that aren’t available year round! What do I mean? Sugar cookies, are there YEAR ROUND – you can easily make a batch in the middle of summer if you wanted to! So don’t fill up with those types of foods! Instead, fully enjoy the foods that only come around this time of year! For me, I will be indulging in eggnog and Nana’s homemade peanut butter balls!!!! How about you? What are you looking forward to indulging in?

DAY 15 — @JESSDAVIS_USA:

Waking up this morning for a brisk morning run as a gift to myself before time with family. I know the holidays are stressful to most on their fitness and health goals but know what it’s one a year and making memories are the most important.  But my holidays fitness tip for you, set a schedule and WRITE IT DOWN! It seems so simple but I often find people who are just winging it, set yourselves reasonable goals for each day and crush it. A killer playlist doesn’t hurt either.

DAY 16 — @BELENMOZO:

This is what Christmas looks like for me this year. I’ve learned that you have to outwork your competitors to always be on top. You might not get to #1 but you will always be the better version of yourself.

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