Don't pause. Don't restrict. Just 4 weeks of staying consistent through the holidays so you walk into January STRONGER, not "starting over" (again 😭)
Okay be honest... does this sound familiar? 😭 You eat like a bird all week, the party hits, you go ALL in, and suddenly you're "starting fresh in January." Again.
"If you can't do it for a year, don't do it for a week."Logan
GIRL, you don't have to be perfect in December!! You just need a floor you don't drop below. Three lifts, enough protein, and ZERO punishment. That's how you keep your progress through the most chaotic month of the year 🩷
Basic is better, I promise!! Hit these most days and December becomes a month you BUILD in, not one you recover from 💅🏼
Three 45-minute full-body sessions. Put them in your calendar like meetings. They're not optional.
A palm-sized (or bigger) serving of protein at every meal, before anything else on the plate.
Aim for around 8,000 steps. Walk after big meals, park far away and take the long way through the mall.
No skipping meals before a party and no punishment cardio after. Your next meal is just your next meal.
Full-body days so that missing one never wrecks your week. A gym is ideal, but dumbbells at home work too. Rest 60 to 90 seconds between sets.
Monday or Tuesday
| Exercise | Sets × reps | Coach's note |
|---|---|---|
| Goblet squat | 3 × 10 | Sit between your hips and keep your chest tall |
| Romanian deadlift | 3 × 10 | Push your hips back until you feel the hamstring stretch |
| Reverse lunge | 3 × 8 / leg | Drive up through your front heel |
| Hip thrust | 3 × 12 | Pause for 1 second at the top |
| Plank | 3 × 30 sec | Squeeze your glutes and breathe |
Wednesday or Thursday
| Exercise | Sets × reps | Coach's note |
|---|---|---|
| Dumbbell bench press or push-ups | 3 × 10 | Lower slowly over a 2-second count |
| One-arm dumbbell row | 3 × 10 / side | Pull your elbow toward your back pocket |
| Seated shoulder press | 3 × 10 | Keep your ribs down and don't arch |
| Lat pulldown or band pulldown | 3 × 12 | Bring the bar to your upper chest |
| Curl + triceps extension superset | 2 × 12 | Do them back to back, then rest |
Friday or Saturday
| Exercise | Sets × reps | Coach's note |
|---|---|---|
| Trap bar or dumbbell deadlift | 3 × 8 | Your heaviest lift of the week, done with clean reps |
| Step-ups | 3 × 10 / leg | Use a box around knee height |
| Incline dumbbell press | 3 × 10 | Use a 30° bench |
| Seated cable row | 3 × 12 | Squeeze your shoulder blades together |
| Farmer carry | 3 × 40 sec | Go heavy, stand tall and walk slowly |
Use it to replace any lift you can't get to
| Move | Reps | Coach's note |
|---|---|---|
| Squats (hold a backpack or suitcase) | 15 | Go slow on the way down |
| Push-ups | 10 | Elevate your hands on the bed if needed |
| Single-leg glute bridge | 10 / side | Pause at the top |
| Reverse lunges | 10 / side | Keep your torso tall |
| Plank shoulder taps | 30 sec | Keep your hips still |
4 rounds, 60 seconds of rest between rounds. Think it doesn't "count"? It COUNTS!! Twenty minutes beats zero every single time 🩷
How to keep progressing: the last 2 reps of every set should feel hard. Once you hit the top of the rep range for every set, add a little weight next time. That's progressive overload, and it's how you keep building in December instead of just maintaining.
You do NOT need to skip the holiday party or bring a sad little salad 😭 You just need a game plan.
These are NOT "diet versions"!! Just small upgrades that keep you full, fuel your lifts and still taste like the holidays 🩷
One focus per week. Check them off as you go, because done beats perfect, girl!! 💅🏼
Trust me, this is the habit that keeps a messy week from turning into a messy month.
I was SO that girl stuck in the restrict-and-binge cycle, feeling "skinny-fat" and starting over every January 😭 Lifting heavy and actually eating enough changed everything for me. Now I help women build strong, confident bodies without living a restrictive life.
If you want structure, macro coaching and a bestie who won't let you quit on yourself, my 1:1 coaching spots for January are OPEN!! 🩷
Apply for 1:1 coaching 💅🏼