As a coach, I see firsthand how hard our RF Warriors work — not just to start exercising, but to stick with it long enough to get stronger, feel confident again, and see real results.
And if I’m being honest? Exercise is way more mental than it is physical.
Every single day, you choose how to show up — what you prioritize, how you spend your downtime, and whether you’ll take action or make excuses. You decide if you’re going to invest in your health, your body, and your future — or keep waiting for the “right time.”
But here’s the thing: if you completely stop exercising (or keep putting it off) for the next six weeks, you’re setting yourself up for a rough January.
You’ve worked your butt off to feel stronger, healthier and more confident — don’t let that progress slip just because it’s the holidays.
And if you haven’t started yet but want to, waiting until January is one of the biggest traps out there. Because let’s face it — there’s always something: a birthday, a trip, a busy week, another excuse to wait “just a little longer.”
And then what happens? January hits. Gyms are packed, resolutions are high, motivation feels strong — for about two weeks. Then life gets busy again, and the cycle repeats.
You don’t need a new year. You need a new mindset.
The truth is, the actual holidays — Thanksgiving, Christmas, New Year’s — add up to maybe five or six days total. That’s it.
So why do you give yourself permission to hit pause for six whole weeks?
Sure, things get hectic. But hectic doesn’t mean impossible. You can scale back, shorten your workouts or move them around — just don’t stop completely. Because once you stop, it’s not just your body that loses strength — your mind does too and before you know it, you’re back in the “I’ll start again later” mindset.
Staying active isn’t just about strong muscles — it’s about a strong mind. Here’s what happens to your mindset when you stop exercising:
1. You Fall Out of Habits: Skipping workouts “for now” turns into weeks… then months…you see where this is going!
If you’re already training, even small, consistent effort keeps your groove. If you’re not exercising yet, starting now gives you a massive advantage — by the time everyone else attempts to start come January, you’ll already be in your rhythm!
And let’s talk about you “not having time.” You scroll social media for 30 minutes a day, watch an hour of Netflix and shop on Amazon — there’s 60+ minutes you could use to exercise! That’s seven to ten HOURS a week that could easily be swapped for a quick workout, a walk or even stretching. You do have time — you’re just spending it somewhere else.
2. Your Stress Skyrockets: The holidays are basically one long to-do list and exercise is your built-in stress relief! if you skip it or delay starting, tension only builds. Move your body, and you’ll actually enjoy the season instead of (barely) surviving it!
3. Your Energy Tanks: Shorter days, less sunlight, cold weather, and constant activity drain your battery. Exercise recharges it! Even 20 minutes of movement makes a difference — it’s not about perfection, it’s about moving and keeping the momentum alive.
4. You Don’t Feel Like You: When you stop moving, your mood dips, your motivation tanks, and your confidence fades. Exercise keeps you sharp, strong, and steady — the best version of you!
5. Your Mood & Motivation Dip: Exercise releases endorphins — those feel-good hormones that boost mood, focus and energy! Once you stop moving, and you’ll notice more sluggishness, irritability or that “blah” feeling. Who wants to feel like that during ‘the most wonderful time of year!”?
_________________________________________________________________________________________YOUR BODY DOESNT WAIT – HERE’S WHAT HAPPENS WHEN YOU DO
If you’ve ever taken a “short break” from exercising — whether it’s a long weekend or a few weeks — you know how hard it is to get back into the groove.
Everything feels heavier, slower, harder… and your energy? Practically nonexistent.
If you’ve just started exercising recently, you’ve probably felt how tough it can be to build strength and stamina from the ground up!
Now imagine losing the progress you’ve already made — that’s exactly what happens when you stop moving.
One big reason?
Muscle atrophy: The process where your muscles start shrinking and weakening from lack of use – womp, womp.
While everyone’s body is different, muscles can start to atrophy after just 2 weeks of inactivity depending on your age, health, and fitness level.
And, if you’re not currently exercising? You’re losing muscle and strength even faster — which makes everyday life harder than it needs to be!
Because being strong isn’t just for the gym —it’s for hauling that Christmas tree, carrying piles of presents, pulling that big ol’ turkey out of the oven, and shoveling snow! Here’s what’s happening to your body when you hit pause on your workouts (and why I highly recommend staying active or starting now — yes, even through the holidays!): 1. You Lose Muscle + Strength: When you train consistently, your muscles adapt — they grow, strengthen, and support everything you do. When you stop? Your body says, “Guess we don’t need this anymore,” and those muscles start to shrink. After just six weeks, you can start to lose noticeable muscle tone, which makes you feel weaker, less defined, and more sluggish. 2. Your Endurance Drops: The longer you’re inactive, the quicker your stamina fades. Even if you rebuild strength later, the ability to sustain activity takes longer to come back.That means your favorite workouts — or even just climbing stairs or shoveling snow — suddenly feel ten times harder. 3. You Gain Fat Faster: Add in the cookies, cocktails, and festive foods of the holiday season, and you’ve got a perfect storm! Exercise helps balance those extra calories and keeps your metabolism humming. Without it, fat gain happens faster — and muscle loss makes it even harder to bounce back. 4. Your Joints Stiffen & Flexibility Drops: When you stop moving, the tendons and ligaments around your joints lose elasticity. That means more stiffness, less mobility, and even basic movements — like bending, reaching, or picking up gifts — can feel uncomfortable. 5. Your Recovery Slows: When you’ve been inactive, your body has to relearn how to handle physical stress. Workouts that once felt easy suddenly knock you flat, and soreness lingers longer. It’s not permanent — but it’s a reminder that consistency pays off. ___________________________________________________________________________________________________ HOW TO PREVENT MUSCLE ATROPHY The key to staying on track yhis holoday season is consistency—not perfection! If you can’t keep up with your regular workout routine in the coming 6 weeks, try to stay as active as possible in other ways—walking, stretching, or light bodyweight exercises at home to maintain some muscle engagement. If you want to start exercising, start small! Aim for 3 20 minutes walks during the week and then add in other movement and forms of activity! If you’re unsure where or how to start, you can work with our coaches so that you know what to do and don’t waste time figuring it out on your own. Our training sessions at Results Fitness are only 45 minutes! And, if/when traveling for the holidays, you can always do a 20 minute bodyweight workout and add in short walks for movement! You don’t need hours at the gym to stay on track—short, consistent workouts are way more effective than doing nothing at all. My number one recommendation this holiday season is to exercise at least 3 days /week by doing what you can so that you are regularly moving your body, preventing atrophy and feeling your best! Not exercising might seem like an easy option but it won’t make your holiday season merry and bright! A little movement can go a long way, keeping you energized, happy, and ready to fully enjoy the season—without all the holiday stress!