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As the year begins to wind down, many people unknowingly start to wind down their fitness and nutrition habits too. The final three months, October through December, are often seen as a “lost cause” when it comes to staying consistent. Between Halloween, Thanksgiving, and Christmas, temptations are everywhere, and routines start to slip. But here’s the truth: the holidays are not a three-month stretch of indulgence. They’re seven days—Halloween, Thanksgiving Eve, Thanksgiving Day, Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day. That’s it. Seven days out of ninety. Yet, those seven days can derail months of progress if you let them.
According to research from the CDC and the New England Journal of Medicine, the average American gains between 5 to 7 pounds during the holiday season. Even more concerning is that most of that weight isn’t lost in the months that follow. Over the years, this pattern adds up, leading to slow but steady increases in body fat, declines in fitness, and rising health risks.
It’s not the holidays themselves that cause the problem; it’s the mindset around them. People often shift into an “I’ll start again in January” mentality, allowing one party or one missed workout to turn into a three-month slide. Workouts get skipped. Nutrition plans go out the window. Alcohol intake rises. Sleep declines. The body starts to feel sluggish, motivation dips, and by the time the New Year arrives, many are starting from scratch again.
At CrossFit Be Someone, we’ve seen this pattern play out far too often. That’s why we’ve built our entire program to help our athletes break this cycle. We know how challenging it can be to stay on track when routines are disrupted, travel plans get in the way, and sugary treats seem to be everywhere you turn. But with the right systems in place, it’s absolutely possible to enjoy the holidays and stay consistent with your health and fitness goals.
Here’s how we help our athletes stay successful year-round, especially during the 4th quarter of the year:
1. Home and Traveling Workouts
We know schedules change, kids are out of school, and travel picks up during the holidays. That’s why CrossFit Be Someone offers home and traveling workouts that can be done with minimal or no equipment. These workouts keep you moving, even if you’re visiting family or spending time away from the gym. Consistency isn’t about being perfect; it’s about doing something rather than nothing.
2. Weekly Roll Call
Accountability is one of the biggest keys to long-term success. Our weekly roll call is designed to keep members engaged, motivated, and on track. When you know someone’s checking in on you, it’s easier to make that commitment to show up, especially when motivation is low or schedules get hectic.
3. The Committed Club and 225 Consistency Challenge
We believe consistency deserves recognition. That’s why we created the Committed Club, a monthly challenge that gives you a clear target to hit. Every month you stay consistent, you build momentum toward our 225 Consistency Challenge, a yearly goal celebrating athletes who attend 225 classes or more in a year. We also reward members with milestone gifts as they reach specific marks. Because consistency should be celebrated, not overlooked.
4. The Goal Board
Staying connected to your “why” is crucial, especially when distractions are high. Our goal board serves as a visual reminder of what you’re working toward. Whether your goal is to lose body fat, gain muscle, improve your endurance, or master a new skill, seeing it written down reinforces purpose and accountability.
5. Benchmark Workouts
Throughout the year, we repeat specific workouts during certain months. These benchmarks give you measurable data to track your progress. When you see how far you’ve come, whether it’s faster times, more reps, or heavier weights, it reignites motivation and confidence to keep pushing forward, even through the holidays.
6. InBody Scans
We also provide quarterly InBody scans so you can see exactly where you are in your body composition journey. It’s easy to let small changes sneak up when you’re not tracking. These scans give you a clear picture of your muscle mass, body fat percentage, and overall progress, keeping you informed and empowered to make adjustments when needed.
All of these systems exist for one purpose: to help you succeed year-round. The holidays shouldn’t be a time to abandon your goals; they should be a time to reinforce them. You’ve spent nine months building strength, endurance, and discipline—don’t let a few parties or travel days undo that effort.
Remember, momentum works both ways. You can either carry your momentum into the new year or spend January trying to rebuild what you lost in the last three months. At CrossFit Be Someone, we want you to finish the year strong. Not with guilt or regret, but with pride, confidence, and momentum that propels you into the next year ahead of the curve.
So, when the temptations hit and the schedule feels chaotic, remind yourself: it’s just seven days out of the year. Enjoy them, but don’t let them control the other eighty-three. Stay active, stay accountable, and stay connected to your community.
Your health doesn’t take the holidays off, and neither should you.
Finish the year strong with CrossFit Be Someone. Keep showing up, keep moving forward, and let’s carry that momentum straight into the new year.
