The holidays can feel like a weird mix of joy, chaos and pavlova for breakfast.
Routines change. Kids are home. Work either ramps up or shuts down. There are family lunches, late nights, road trips, and a whole lot of “I’ll start again in January”.
At CrossFit Alberton 2.0, we are not here for the all or nothing mindset.
You do not need a perfect December to keep making progress.
You just need a simple plan, some rhythm, and a few non negotiables that are actually realistic.
Here is your practical guide to surviving the holidays and rolling into the New Year feeling proud of yourself, not wiped out.
1. Forget “Perfect December”. Aim For Rhythm.
The biggest trap in December is this thinking:
“I will be perfect until I am not, then I will start again next year.”
That usually turns into:
- Training hard for one week
- One big weekend
- Then disappearing until January
Instead of perfection, think rhythm.
Rhythm sounds like:
- “I will train when I can.”
- “I will move my body most days, even if it is just a walk.”
- “I will enjoy the food and then get back to my normal habits.”
Some weeks that might mean 3 to 4 sessions in the gym.
Other weeks it might be 1 to 2 classes and a couple of short home workouts.
Both still count. You are still in the game.
2. Build Your Holiday Training Rhythm
You do not have to hit PBs over the holidays.
Your goal is to keep the engine running so it is not a mission to restart in January.
Here is a simple way to do that.
Step 1: Pick Your “Bare Minimum” Training Goal
Ask yourself:
“What is the minimum I can commit to, even in a messy week?”
Keep it small and winnable. For example:
- 2 classes at CFA per week
- Or 1 class plus 2 short vacation workouts at home
- Or 3 longer walks and 1 gym session
If you do more, cool.
If you only hit that bare minimum, you are still winning and you keep the habit alive.
Step 2: Book Your Training Like Appointments
Once a week, look at your calendar and decide:
- Which days are training days
- Which days are for events, family and travel
Then actually book classes.
If you have a big family lunch on Saturday, maybe you hit Friday evening and Monday morning instead of hoping you will “see how you feel”.
Treat those sessions like appointments. You would not keep cancelling on a mate. Try not to bail on yourself.
Step 3: Use Vacation WODs When You Are Away
Travel, road trips and closed offices do not mean training stops.
They just mean training looks different.
Here are some simple bodyweight workouts you can do anywhere.
1. Festive 12
12 minute AMRAP
- 12 air squats
- 12 push ups
- 12 alternating lunges
- 12 sit ups
2. Holiday Sprint
10 rounds
- 20 seconds mountain climbers
- 40 seconds easy walk or march in place
3. Family WOD
Set a 15 minute timer. Everyone rotates through:
- 10 squats
- 10 shoulder taps in plank
- 10 sit ups or dead bugs
Keep the effort “comfortably uncomfortable”. You are not punishing yourself for food. You are just reminding your body that you are still an athlete.
If you feel tired or heavy after a big meal, halve the rounds and slow it down. Movement of any kind is still a win.
3. Enjoy The Food Without Living In A Food Coma
Holiday food is one of the best parts of this time of year.
You are absolutely allowed to enjoy it.
Our goal is not to avoid “bad” food.
Our goal is to help you enjoy it without feeling bloated, foggy and annoyed at yourself for days.
Build Most Plates Like This
When you can, build your plate like this:
- Start with protein
- Add a good serve of veggies or salad
- Then add the carbs and treats you actually want
This simple structure helps you:
- Stay fuller for longer
- Support your energy and mood
- Avoid the massive spike and crash feeling
Skip The “Starve Then Smash It” Strategy
Trying to “save up” by not eating all day before a big meal usually backfires.
You arrive starving. You eat fast. You feel stuffed and uncomfortable.
Better plan:
- Eat a normal breakfast
- Have a light snack before the event
- Then enjoy the main meal without that desperate hunger
Use The “One Plate And Pause” Rule
Here is a practical trick:
- Fill a plate with what you actually want.
- Sit down and eat slowly.
- When you finish, pause for 10 minutes.
Then check in:
- Still physically hungry? Eat more.
- Just want more taste because it was lekker? Maybe have a smaller second serving or a dessert and stop there.
No guilt. No drama. You are just giving your body time to talk before you go again.
Plan Dessert On Purpose
Instead of picking at the dessert table for two hours:
- Pick your top one or two favourites
- Take smaller pieces if you want to try a few things
- Put your fork down between bites and actually taste it
You will enjoy it more and feel better afterwards.
Big Meal Recovery Protocol
If you go big at a meal and feel heavy or uncomfortable, you are not “off the wagon”.
Use this simple reset:
- Drink water over the next few hours
- Take a 10 to 20 minute walk if possible
- Eat a normal balanced meal when you are hungry again
- Aim for a decent sleep that night
No extreme restriction. No monster “make up for it” workout. Just back to rhythm.
4. Stay Connected To Your Community
The real secret for staying consistent in December is not motivation.
It is people.
You are way more likely to show up when:
- Someone is expecting you
- You know there will be banter and familiar faces
- You feel part of something, not alone
Here is how to keep that going:
- Book classes with a buddy. Message a gym mate and lock in 2 or 3 set sessions each week.
- Train for the hang. Some days you will come mainly for the chat and community. That is fine. The barbell still gets lifted.
- Share your vacation WODs. Take a sweaty selfie, tag the gym, or drop it in the member group. Let the crew hype you up.
- Bring someone you care about. If there are holiday bring a friend days, use them. Training together makes it less intimidating for them and more fun for you.
Do not disappear. Even one or two sessions a week keeps you part of the team and turns into momentum in January.
5. Set Up The New Year Before January Arrives
Most New Year resolutions collapse because they are only about outcomes.
Lose 5 kg.
Hit a 100 kg deadlift.
Train every day.
These are fine, but the deeper question is:
“Who do I want to be this year?”
Identity first. Habits second. Numbers last.
Some examples:
- “I am the kind of person who trains 3 times a week, even when life is busy.”
- “I am the kind of person who does not bail on myself.”
- “I am the kind of person who chooses effort over ego.”
Then you back that identity with tiny habits.
If your identity is “I am a consistent athlete”, practical habits might be:
- Book your classes every Sunday for the week
- Lay your training clothes out the night before
If your identity is “I am someone who feels strong and mobile”, habits might be:
- 5 minutes of stretching after every class
- 1 short mobility session at home each week
Nothing here relies on hype or perfect motivation.
It is all small actions you can repeat, even on an average day.
6. Your Practical Holiday Survival Checklist
Keep it this simple. If you hit most of these, you are doing well.
Holiday Survival Basics
- Do something active every day.
Aim for 10 to 20 minutes. Walk, stretch, play with the kids, quick bodyweight work. Just move. - Be mindful of your steps.
Use your phone or watch and aim for a rough target like 6 000 to 8 000 steps most days. Walk while on calls, park further away, take the long way. - Do 3 to 5 proper vacation workouts.
Across the whole holiday period, aim for 3 to 5 real training sessions. That can be classes at CFA or the simple WODs in this guide. - Have a simple food rhythm.
Most days, aim for:- 3 normal meals instead of grazing all day
- Protein and plants on your plate first
- A glass of water with every meal and snack
If you follow these basics, you will keep your fitness ticking over, feel better in your body, and make January much easier.
Final Word From Your Coach
You do not need to earn your food.
You do not need to punish yourself for parties.
You do not need a “new you”.
You just need to keep being you, with a bit of structure, a bit of movement and a community that has your back.
If you want help building your own Holiday Survival Plan around your travel, family and work schedule, reach out. We can keep it simple, realistic and very lekker.
