Your holiday survival guide

Happy holidays!

Before you shut down your computer and mentally check out until 2025, make sure you formulate a quick plan to navigate this special time of the year. Better yet, steal mine!

This is the exact blueprint I’ll be using to make sure that all of the improvements I’ve made over 2024 carry with me into the new year.

1) Staying consistent with my diet (as much as possible): Loading up on veggies and protein is a proven cornerstone to a strong foundation for any meal plan. Yes, I will be indulging in some of the sugary treats that come around this time of year, but I will be doing so after getting these crucial pieces in.

2) Hydration, hydration, hydration: Drinking a minimum of half my bodyweight in ounces every single day. Common foods this time of year are higher in sugar and sodium and can leave you feeling out of whack. Staying consistent with water consumption will help.

3) Maintaining a rhythm of sleep and activity: Just because it’s the end of the year doesn’t mean I should be operating at a vastly different frequency then I did before December. My workouts may be a little shorter or more sporadic (depending on what’s going on), but they are still filled with intent (strength-focused, mobility supplement, and building capacity for the pool).

Above all, I will be making sure to still do my best to get 7 to 9 hours of sleep every night. This means taking adequate time to “wind down” before bed and to prioritize “listening” to my body. Sleep isn’t something that you can make up at a later time, get it in while you can!

Talk to you soon,

Dr. Sandra

P.S.

Check out this review from one of the members in our community. I love getting feedback from all of you and invite you to reach out to get a jumpstart on your 2025 goals!

“Sandra is an amazing coach! She pushes me just the right amount and introduces a variety of exercises for me to do every cycle (which is every two weeks for me). She focuses on safety and form; she’ll correct you every time or modify the move so that you can do it properly. I have seen significant changes in my health, my strength and the fit of my clothing. I feel much more confident in my health, like I can actually rely on myself again physically. I had come from not doing much exercise for a long period of time due to health issues. I also like that she introduces bits of information / technique in a way that makes sense scientifically so that I am getting a physical workout as well as education in physiology as it applies directly to me. In the past, I have had trainers or friends advise me on circuits that end up making me feel like I’ll pass out. Hasn’t happened with her. And the great thing is that she really tailors every session so that if I’m feeling bad she’ll remove or modify exercises and if I’m feeling hyped she’ll challenge me with more weight. I love her method and her personal style of coaching”

--Donna B., CA