The Holiday Season Has Arrived, But Are You Ready?
As the holiday season ramps up, it’s easy to get swept into a whirlwind of events, treats, and stress. We’re not talking about whether your gifts are wrapped or your parties are booked—we’re talking about your mental and physical readiness. How are you setting yourself up for success when holiday temptations and stressors threaten your health, fitness, and performance goals?
At Compete Sports Performance & Rehab, we believe you shouldn’t have to rely on guilt or willpower alone. Instead, set yourself up with a simple, sustainable plan that keeps you energized and confident all season long.
Ambush the Holidays: Your Weekly High-Protein Recipe + 10-Minute Workout
Each week during our Ambush the Holidays series, we’ll be sharing:
- A high-protein recipe to help you hit your nutrition goals
- A fast, effective 10-minute bodyweight workout
- Strategies to reduce stress, boost metabolism, and stay consistent
Let’s kick off week one!
High-Protein Recipe of the Week: Egg & Cheese Breakfast Sandwiches
Jump-start your day with a 19-gram protein breakfast that takes only 10 minutes to prep. A balanced morning meal sets the tone for better energy and cravings control.
Recipe link: Egg & Cheese Sandwiches: https://www.prevention.com/food-nutrition/recipes/a34239316/egg-and-cheese-sandwiches-recipe/
10-Minute Workouts: Your 3-Day Holiday Movement Plan
Movement is your secret weapon during the holidays. Just 10 minutes a day boosts metabolism, reduces stress, and keeps your body feeling strong—even on your busiest weeks.
Repeat each workout 2–4 times, depending on time and energy.
Day 1: On Dasher, On Prancer (Lower Body Burn)
- 10 Reverse Lunges
- 10 Split Lunges (hold static lunge)
- 10 Calf Raises
- 10 Plank Step-Outs
Rest 60–90 seconds; repeat.
Day 2: A Bowl Full of Jelly (Core Strength)
- 20 Crunches
- 20 Russian Twists
- 10 Flutter Kicks
- 10 Scissor/Criss-Cross
- 60-Second Side Plank (30 seconds each side)
Rest 60–90 seconds; repeat.
Day 3: Around the World in Under 10 Minutes (Total Body Conditioning)
- 30 sec Jog in Place
- 30 sec Jumping Jacks or Step-Out Jacks
- 20 Standing Front Leg Raises
- 20 Standing Back Leg Raises
- 20 Standing Side Leg Raises
- 10 Push-Ups
- 30 sec Plank Hold
Rest 2 minutes; repeat.
Don’t Miss This: 7 Tips for Mindful Holiday Eating
Pair these workouts with smart nutrition habits. Read our guide: How to Eat Mindfully During the Holidays here: https://competeperformance.com/blog/how-to-eat-mindfully-during-the-holidays/