How to Stay Strong and Active This December: Your Energy Builder Guide for a Busy Festive Season

How to Stay Strong, Energised, and Active This December:

The Ultimate Guide for Women

December is one of the most beautiful months of the year—and one of the busiest. Work deadlines pile up, kids finish school, sports wind down, events stack on events, gift lists grow, weekends get booked out, and suddenly you’re trying to balance Christmas shopping, social dinners, family commitments, and the pressure to “finish the year strong.”

It’s no surprise that many women enter January feeling exhausted, bloated, flat, and completely out of rhythm.

But December doesn’t need to burn you out. You can absolutely stay strong, energised, and consistent with your training while still enjoying the festive season, I actually have a lot of women join my programmes around this time of the year too, so things don't need to stop until the end of Jan 2026...

This is your detailed guide on how to move through December with strength, energy, and intention—without restriction, without guilt, and without letting the month derail your wellbeing.

Understanding December Energy: Why This Month Can Feel Heavy

Before we dive into the plan, it’s worth acknowledging why December can feel so intense:

• Work deadlines and projects all need finishing

• Last-minute admin piles up

• There’s more socialising and late nights

• Food routines shift

• Alcohol intake often increases

• Sleep tends to decrease

• Kids' schedules change

• Family dynamics get bigger

• The emotional load of “the year ending” sets in

  
  

When you combine these factors, your nervous system sits at a higher baseline.Your energy is more precious.Your time becomes tighter.Your health routine needs more intention, not more pressure.

The key is creating an Energy Builder routine that holds you steady through a chaotic month.

Your December Energy Builder Pillars

This framework keeps you grounded, strong, and nourished during the busiest weeks of the year.

1. Keep Your Training Simple and Non-Negotiable

The mistake most women make in December is thinking:“It’s too busy—I’ll start again in January.”

But the truth is: This is when you need training the most.

Strength training regulates your nervous system, stabilises blood sugar, supports your mood, boosts energy, and helps you sleep. It also increases insulin sensitivity—meaning you handle festive foods far better.

Here’s how to keep training realistic:

The December Training Guide

Aim for 2–3 strength sessions per week, each 20–40 minutes.

Focus on:

• Lower body strength

• Upper body strength

• Core + Full body strength

• A short conditioning finisher (optional)

Keep your workouts simple. You don’t need perfect conditions. You just need consistency.

If you’re training from home, choose:

• Bodyweight + tempo

• Resistance bands

• Adjustable dumbbells

• Longer time-under-tension

  
  

Your December Backup Plan :

If life really gets away from you, use this rule:

Do something for 15 minutes.

A 15-minute session still:

• Improves mood

• Regulates cortisol

• Boosts energy

• Helps balance cravings

• Maintains metabolic health

Do not underestimate what 15 minutes achieves.

2. Anchor Your Week With Two “Non-Negotiable” Days

December weekends fill up fast. So reverse-engineer your week.

Choose two days you know you can train—even if they’re early mornings:

Examples:Tuesday + FridayMonday + ThursdayWednesday + Saturday

These become your anchors. Everything else is a bonus.

The win is staying steady through the month, not perfect.

3. Plan Around Events Instead of Letting Events Control You

December comes with BBQs, work functions, Christmas parties, dinners, lunches, drinks… they’re part of the fun.But they don’t need to take over your entire rhythm.

Use this simple strategy:

If you have an evening event → Train in the morning.

If your weekend is full → Get your workouts done earlier in the week.

Your energy stays higher, and you're far less likely to experience the crash that comes with multiple days of unstructured eating and drinking.

4. The “Yes / No” Energy Rule: How to Protect Yourself From Burnout

December is often a month of forced socialising. But your energy still matters.

This is where boundaries support your health just as much as training and nutrition.

Use this rule:If it’s not a full-body yes, it’s a gentle no.

You can decline invitations without guilt.

Here are supportive phrases:

• “Thank you so much, but I’m keeping things slower this week.”

• “I don’t have much capacity right now, so I’m going to pass this time.”

• “I’d love to, but I’m prioritising rest tonight.”

• “December has filled up really quickly—can we do something in January instead?”

You don’t owe your energy to every event.Your body will thank you for resting when you need it.

5. Keep Your Blood Sugar Steady (Your Secret December Superpower)

December is filled with sugar, alcohol, grazing, carbs, sweets, and less structured meals—exactly why blood sugar balance becomes even more important.

Here’s how to avoid the 3 pm crash and the cycle of overeating:

• Eat protein at EACH meal

• Add fat and fibre to stabilise fullness

• Do not eat sweets alone (always pair with a meal)

• Eat breakfast (protein-rich)

• Walk after big meals

• Hydrate

Balanced blood sugar =Better energyFewer cravingsStable moodBetter sleepLess bloatingMore balanced hormones

This is one of the biggest reasons women feel better when they stay consistent in December.

6. Support Your Gut Health With Simple Daily Habits

Festive food, alcohol, late nights, and stress can all impact your gut.

Keep your gut thriving with these basics:

• Add 8–10 plant foods daily

• Add fermented foods where possible

• Stay hydrated

• Chew slowly

• Walk daily

• Limit alcohol where possible

• Prioritise sleep

• Don’t skip meals

• Eat colourful salads at every opportunity

Gut health is a reflection of consistency, not perfection.

7. Honour Your Cycle Without Changing Your Workouts

Your training doesn’t need to change in December—but your expectations might.

Follicular/Ovulation:Your energy is naturally higher. Use this time for weights, longer sessions, and goal-based training.

Luteal/Menstrual:Your body naturally turns inward. Expect less intensity, shorter sessions, and more focus on form and breath.

Cycle syncing is about listening—not restricting.

8. The December Survival Checklist (Save This)

To move through December with health, energy, and intention, prioritise:

• Two strength sessions per week

• A short daily walk

• Balanced meals with protein, fat, and fibre

• Water + electrolytes

• Saying no when needed

• A plan for each week

• Sunlight every morning

• Sleep where you can

• A 15-minute movement backup plan

• A “yes” only to the events that feel good

This is what keeps your energy stable and your body supported.

You Deserve a December That Feels Good

This month shouldn’t feel like a sprint to the finish line. It should feel like a grounded wind-down that honours your body, mind, and nervous system.

You’re allowed to enjoy Christmas food.

You’re allowed to take breaks.

You’re allowed to move your body in ways that feel nourishing.

You’re allowed to say no to things that don’t serve your energy.

You’re allowed to rest without guilt.

You’re allowed to hold boundaries.

And you’re allowed to start January feeling strong, not depleted.

When you prioritise your energy and your health, December becomes a month of joy—not burnout.