Holiday Wisdom from the Western Team

Happy holidays from Western! We know this season can be one of extremes. Joy, magic, memories and busyness and stress. Any disruption to our routines, even the fun holiday kind, can throw us off our games, so we asked Western team members to share their best tips and wise words for surviving and thriving during the holiday season. 

Brandon Arndt
NASM Certified Personal Trainer

“When it comes to the holidays, accept that your nutrition won't be the best, but don't let it get you down. It's important to relax once in a while and enjoy yourself. Once the holiday is over ,jump right back on the bandwagon and get after your goals.’”

Kari Merrill
Programming Director

“Recognize your schedule might not be as consistent as usual. Take time for small movement breaks. Dance, take a walk, stretch, breathe. Moving will keep you physically and mentally in the game.” 

Mike Anderson
Accountant

“Take the time to go out of your way to treat others with thoughtfulness and respect during the holiday season (and beyond). Live by the quote from the Disney character Thumper from Bambi, who said, "If you can't say something nice, don't say nothing at all!”

Tad Taggart
Registered Dietitian/Nutritionist, Precision Nutrition Coach

“Advice for holiday meals: No holiday meal is going to make or break your health or nutrition goals. No matter how ‘bad’ you might think it is. Most people eat three meals a day - meaning they eat 1,095 meals a year. That means that one meal is 0.09% of your annual nutrition intake.

Worried about maintaining momentum on your goals through the holidays but still want to eat the decadent holiday foods that you crave? Start every holiday meal with a balanced plate (protein source, carbohydrate source, veggie source). Once you finish your balanced meal, allow yourself to choose whatever food you're truly craving. This approach allows you to truly appreciate the food while giving your body nourishment. This is a much more sustainable approach than thinking that the holiday meal will ‘blow all of your progress’, and as a result, you choose to eat ALL the foods that aren't in line with your goals (rather than just the foods you truly want and crave).

Cheri Wall
Front Desk Associate

“Your presence is more important than your presents!

The best way to spread Christmas cheer is by singing loud for all to hear!”

Andy Gaustad
MS, NSCA-CSCS Certified Personal Trainer

“When going to a big holiday dinner, snack and hydrate throughout the day. You'll be less likely to arrive ravenous and then overindulge on calorically dense foods and drinks.”

Sara Smith
Group Fitness Director

“Embrace simplicity. Focus more on meaningful experiences rather than material gifts.

Ana Kat
Renew Director & Energy Movement Professional

If you're looking for a quick way to de-stress during the holiday hustle, consider using binaural beats with headphones. This audio technique involves playing two slightly different frequencies in each ear, creating a third perceived tone in your brain. This can help induce a state of relaxation, focus, or even deep meditation, depending on the frequencies used.

The theory behind binaural beats is rooted in brainwave entrainment. By synchronizing your brainwaves to the rhythm of the beats, you can easily transition into a more peaceful state of mind, making it an effective tool for stress relief.

To get started, search for "binaural beats" on YouTube. You'll find a plethora of options tailored for relaxation, sleep, or concentration. Just pop on your headphones, close your eyes, and let the soothing sounds wash over you. It’s a simple way to find calm amidst the holiday chaos. 

Becky Vance
NCSF - CPT - National Council on Strength and Fitness Certified Personal Trainer

“As you get busy during December and you find yourself needing to skip a workout, there are other ways to get some movement into your day! Park far away when you get to the store and get extra steps in. Do some bicep curls as you carry your groceries to the car. Squeeze your core as you are cooking or standing in line. 

Alanna Parman
NASM Certified Personal Trainer

“My wellness tip for the holidays is to prioritize yourself. We often get so caught up in giving to others (not only physical gifts but also time, space, energy, etc.) that we neglect our own physical and mental health. During the holiday season especially, I make sure to wake up and get a workout in first thing. This not only helps me to feel better physically, but it also keeps my sanity in check with all of the busyness that is happening. That being said, also do not beat yourself up if you skip a workout session or eat in excess -- allow yourself to enjoy the holidays! Life is all about balance.”

Staci Hayes
Director of Member Outreach
Pickleball & Adult Tennis League Coordinator

“Deck the halls and not your family 🙂”

Stephanie Nelson
Registered Dietitian/Nutritionist, Certified Specialist in Oncology Nutrition

“The calories in the meal are the least exciting part of the day. No one actually wants to talk about them. So, don't 🙂 Talk about life events with family this holiday-not pant size or appearance. Take time you need mentally/emotionally. With large gatherings can come stress or anxiety. Step away and take some time for you. We'll all be better for it.” 

Alex Awve
Fitness Director
NSCA-CSCS Certified Personal Trainer

“It is okay to take a little break from your daily workout routine during the holiday season. Mix it up. Work out with a family member or friend. Invite someone new to Western. Try a new group fitness class. If you slack a little bit, that is oka,y but still, make the commitment to yourself to work out when you can. A short, condensed workout is better than no workout at all. Realign your goals for the season, enjoy life, and practice moderation with sweets, while still treating yourself this holiday season.” 

Katie DuBois
Corporate Wellness Director
NSCA Certified Personal Trainer

“My holiday advice that I am trying to stick to and would encourage others to do is to just be your authentic self. You don't have to change who you are, the choices you make, or the routines and habits you've created just because it's a holiday. Just be authentically YOU and do YOU!” 

Mary Thomas
Western Owner & General Manager

“So many of the services in Renew can help reduce the stress of the holiday season. Cryo has been my go-to for the last eight years and is such a boost to the immune system. Plus, it helps me sleep better, which keeps me at least a little bit more sane during the hustle and bustle of the season and end-of-year work. 

Also, focus on the simple things that make you feel connected and grateful. It might be a brisk walk in the crisp winter air under the stars, cozying up by the fireplace with loved ones, driving around with family to hunt for the best neighborhood Christmas lights...just take time to savor those small but special moments.”

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As the holiday season unfolds, remember that it’s okay to embrace the chaos and the joy it brings. From fitness, nutrition, and wellness to simply spreading holiday cheer, we’re ready to help you navigate this special season with balance and joy. However you celebrate, we hope your days are merry, bright, and filled with moments of magic and connection.

Happy holidays from all of us at Western!