Training Through the Holidays - Tips, Tricks and Motivation

December, 2024

Dear BHC Community,

The holidays are upon us. It’s inevitable. And for many of us that means traveling to visit family, family coming into town to visit us, holiday parties and gatherings, kids are home from school, and countless other changes that can throw off our schedule. Something has got to give! Please don’t let it be your training sessions. Here are a few tips and tricks to help you… 

Before we talk about how we’re going to get these workouts in, let’s talk about after they’re done. How are you going to feel? Accomplished? Refreshed? Stronger? Fitter? Healthier? Destressed? Proud? All pretty awesome feelings, wouldn't you say? So, whether you’re in a hotel in the midwest or at home a few blocks from BHC, and you’re not in the mood to workout, remember how you’ll feel once you’re done and use that as motivation. 

Back to that hotel in the Midwest where there’s a hotel-gym, or you’re staying with Cousin Eddie and there’s a neighborhood gym you can drop-in to. Perfect! Just because you're traveling doesn’t mean we stop training. However, we’re on “vacation” so let's create simple, shorter workouts with the equipment we have. Let’s say they have a set of dumbbells in your hotel-gym (usually the case). Trick… Try this 20 Minute burner:

E.M.O.M (Every Minute on The Minute) x 20 Minutes

(After a proper warm-up and a few practice reps of each exercise)

On a 20 minute running clock starting on the 0:00 mark complete...

  • Minute 1: Dumbbell Goblet Squat x 10-15

  • Minute 2: Dumbbell Bench or Floor Press x 10-15

  • Minute 3: Dumbbell Bent-Over-Row x 10-15

  • Minute 4: Dumbbell Shoulder Press x 10-15

  • Minute 5: Max Effort High-Knees Sprint or Jumping Jacks x 20 Seconds

- Choose a weight you can safely do at the higher end of the rep range

- After completing the reps, rest for the remainder of the minute

- Be ready to start the next exercise at the top of the next minute

- Repeat the 5 exercise circuit for 4 rounds

- Sub exercises 1- 4 with Bodyweight exercises if dumbbells aren’t available

- This Total-Body Workout can be completed every 48 hours without the risk of overtraining

What if Cousin Eddie comes to Ballard and is staying with you. One option is to bring him to the club. Free Friendly Fridays for all members, Friendly Saturdays and Sundays for Plus members or a $10 or $20 drop-in fee Monday thru Thursday. Don’t let him slow you down. If he doesn’t want to join you, or your family has a lot of plans that day, I implore you to be selfish and make time for your workout. Tip… come in early before the rest of the family wakes-up. Now, this might not be what you want to hear but if you’ve never felt the exhilaration of getting your workout done before the rest of your world wakes up, it’s one of the most rewarding feelings out there. 

There are so many things that can disrupt your routine, but you may find that the irregular workout you do, in an unfamiliar place at an unusual time will be an awesome experience. If you want fitness to be a part of your lifestyle, you have to find ways to make it work. You’ll be glad you did!

With 2024 coming to a close, I will be celebrating my 1 year anniversary with Ballard Health Club. I would like to extend my sincerest gratitude to Pat Gilbrough, the BHC staff and all the members for your kindness and support over the past year. This is truly a wonderful gym and a great place to work. 

Happy holidays, BHC Community!

Sincerely,

Kyle Hyde

Fitness Director

Class FocusBallard Health Club