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Holiday season is here!

Updated: Jan 15

Top tips for staying healthy and staying full of energy within the holidays plus a non-alcoholic punch that will get everyone in the holiday spirit!

The holidays are here! It should be a time for joy and celebration, but it is usually also filled with a lot of anxiety. To most, the holidays may be equal to a lot of food, alcohol and leaving our day-to-day program regarding exercise and nutrition. Many even decide to stop all exercise and nutrition during the holidays, but it does not have to be this way this year! We don’t stop, we adjust so we can continue easily when the new year rolls in.

Let’s be realistic. Each month, there is always something to celebrate! Name days, birthdays, anniversaries, graduations are just to name a few!! Saying this, it is time we took control of our mindset and the way we connect celebrations and staying balanced and healthy. All year round.

This holiday season let’s all have a wonderful time while keeping healthy and balanced so there will be no need to “detox” in January. We will guide you so you can still indulge in your favorite treats but while feeling wonderful and energetic!

Tips for Invitations to parties and dinners

  1. Eat in Advance. Try not to attend any dinner party hungry

  2. Limit your alcohol! Drink lots of water and sparkling water in between drinks

  3. Fill your plates with fresh vegetables and fruit first

  4. If you are invited to a lunch or dinner, bring a favorite and healthy dish that you can enjoy also

Tips for movement and exercise

  • You may be away from your daily regular program but ensure some movement each day. There is no such thing as a small workout. Even a brisk walk to elevate your heart rate.

  • Try to stick to your regular training program. By training early in the day, you avoid excuses and other commitments later.

  • After your meals, take long walks with your family and friends. Make it a new tradition! If it’s cold outside, bundle up and enjoy!

What about stress and sleep?

The holidays can be stressful. The pressure to create the perfect holiday experience and the desire to select thoughtful gifts, decorate elaborately and create unique meals and traditional recipes can lead to overwhelm.

The need to prioritize self-care and health are essential during this period.

Stress-management techniques can help such as:

  • Deep breathing

  • Meditation

  • Yoga

  • Walking in nature

Focus on getting good quality sleep and this will affect your mood, energy levels and overall well-being.

Lastly, here are some key words to keep for the holidays:






Holiday Alcohol free Recipe

A wonderful and easy Non-Alcoholic Holiday Punch that will get everyone in the holiday spirit!


  • 2 cups low sugar cranberry juice

  • 1 cup Orange juice

  • 1 cup Pineapple juice

  • 2 cups apple juice , lemonade or sparkling water (low sugar option)

  • 1 cup Ginger ale

  • Orange slices, cranberries, pomegranate seeds and/or cherries for garnish


  1. Mix cranberry, orange and pineapple juice in a punch bowl

  2. Add apple juice/lemonade or sparkling water and ginger ale and mix gently.

  3. When you're ready to serve, add ice and sliced fruit of your choice to garnish.

Wishing you joyous and healthy holidays!

Katy Taveira, Nutrition Specialist, myathlete


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