The holidays are a time for family, fun, and if ya know like I know, feasting. Be it Auntie’s famous pie or that second (okay, third) helping of stuffing, the holiday season is notorious for loosening belts and packing on pounds. But as the New Year rolls around, it’s time to shake off the sugar comas, lace up your sneakers, and get moving.

Let’s talk fitness challenges, a powerful way to recover from all that holiday indulgence and set the tone for the new year. The gym will be packed in January with people going hard and fueled by good intentions but by February, most will have bailed. I already know, you’re not "most people". Let’s go past the quick fixes and make this about building a mindset that will carry you through the year. You’ve gotta keep that momentum going in a sustainable way. Start with manageable goals, celebrate small victories, and gradually level up. Make fitness a year-round priority, not just a post holiday fix.

Why Fitness Challenges?

Fitness challenges are opportunities to bond with your family or friends, create accountability, and keep everyone motivated. They’re also hella fun, competitive, and a kick butt way to get everyone off the couch and into action.

Instead of making vague resolutions like "exercise more," fitness challenges give you specific, measurable goals. This could be running a certain distance, hitting a target number of push-ups, completing a hiking trail, or attending a number of weekly martial arts training. You decide exactly what you’re working toward.

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Getting Starting

1. Decide on the Challenge
   Pick something that matches your family and/or friend’s fitness levels and interests.

• Push-Up: Start with a reasonable daily number and increase by 5 each week.

• Weightlifting: Choose a lift like squats, deadlifts, or bench press and track progress. Set goals for adding weight safely while focusing on proper form.

• Cardio: Running, biking, or swimming a certain distance together (or apart since most of us have super busy lives)

• Outdoor Adventures: Weekly hikes or walks in local parks.

• Strength Training Circuit: Simple routine using bodyweight exercises like squats, planks, and lunges.

• Step Challenge: Who can log the most steps in a month? Use fitness trackers or apps to keep it fun.

2. Set Goals and Rewards
   Define clear, realistic goals for the challenge. Maybe it’s hitting a combined 50,000 steps a week as a family or friend group or mastering a new skill, like a pull-up. To keep everyone motivated, agree on a reward for completing the challenge. Maybe it’s a collective day out or just the bragging rights (those are priceless).

3. Create Accountability
   Keep each other on track. You can use a whiteboard, a shared app, or a shared digital chart. Seeing the progress adds a sense of accomplishment.

4. Bring That Grit but Make It Fun
   Mix it up. It doesn’t have to be serious all the time. Play fitness-related games or try new activities like rock climbing.

Recovering From Holiday Eating

Let’s not sugarcoat it; you’ll probably have more sweets over the holidays than vegetables. That’s fine. The goal here isn’t punishment but recovery. Get your nutrition back on track; bring those balanced meals back in and stay hydrated. Think lean proteins, whole grains, and plenty of fruits and vegetables. And remember, consistency beats perfection every time.

Conclusion

The holidays allow us to slow down for a moment and enjoy life, and the New Year is about taking control of it. By setting up a family fitness challenge, you’re not just working off the holiday indulgences; you’re building healthier habits, stronger bodies, and tighter bonds. So, set your goals, grab your crew, and start 2025 with a purpose.

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About The Author

Hank Hayes is a Combat Arts Hall of Famer and inventor of the No Lie Blade. He is the founder and CEO of both Intuitive Self Protection and NLB Tactical and creator of the ISP/NLB viscous fighting system. Since 1998, he has trained well over 30,000 Military and Law Enforcement personnel via Government contract mainly at the elite special teams level and continues to train both civilians and MIL/LE how to come home safe.