DON’T PRESS PAUSE ON PROGRESS THIS CHRISTMAS

The holiday break is almost here, and if you're planning to take some time off from training—good. You should. Rest is part of the process, and honestly, you've earned it.

But here's the thing: taking a break from structured training doesn't mean pressing pause on everything.

Because when January rolls around and routines kick back in, you'll be so much happier if you kept moving forward—even just a little—instead of starting from scratch.

You Don't Need to Train Hard, Just Stay Connected

Let's be clear: we're not asking you to hit PBs between Christmas lunch and New Year's Eve. We're not expecting you to maintain your usual training schedule while juggling family gatherings, beach trips, and leftover pavlova for breakfast.

What we are suggesting is this: stay connected to the basics.

The fundamentals that keep you feeling good, energized, and like yourself:

• Get your steps in

• Drink plenty of water

• Move your body in ways that feel good

• Don't abandon everything you've built

Think of it as maintenance mode, not shutdown mode.

The Basics Still Matter

Get your steps: Go for a morning walk. Take the long way to the beach. Play with the kids at the park. Walk to the shops instead of driving. Aim for 7,000-10,000 steps a day if you can. It's not intense, but it keeps your body moving and your mind clear.

Drink lots of water: It's easy to forget when you're out of routine, especially when it's hot and you're drinking more coffee, wine, or soft drinks than usual. Keep a water bottle nearby. Your energy, digestion, and mood will thank you.

Do some simple movement: A few stretches in the morning. Some bodyweight squats while the kettle boils. A quick yoga flow before bed. Nothing fancy—just enough to remind your body it's still capable. If you’re looking to train while you’re away, let us know - we have the perfect solution!

Prioritize sleep: Late nights are part of the fun, but try to get decent sleep when you can. Rest is when your body recovers and rebuilds. Don't waste the break being exhausted.

You Don't Have to Be Perfect

You're going to eat the Christmas ham. You're going to have the trifle, the cheese platter, the chocolates your aunt brought. You're going to stay up late, sleep in, and maybe skip a few walks because you're genuinely enjoying time with people you love.

That's completely fine.

The goal isn't perfection. The goal is to not completely disconnect from the habits that make you feel strong, healthy, and capable.

Because here's what happens when you do: come January, getting back into routine feels ten times harder. You feel sluggish, out of shape, and like you've lost all your progress. That first week back at training feels brutal, and suddenly the motivation you had in November is nowhere to be found.

But when you keep moving—even a little—you stay in the game. You maintain momentum. You remind yourself that you're someone who prioritizes their health, even during the chaos of the holidays.

Keep Moving Forward, Even Slowly

Progress isn't always about going harder or faster. Sometimes it's just about not going backwards.

If you can keep walking, keep hydrating, keep moving your body in small ways, you're still moving in the direction of your goals. Slowly, imperfectly, but forward.

And when routines kick back in—when the kids go back to school, when work starts up again, when you walk back into the gym in January—you'll be so glad you did.

You won't be starting over. You'll be picking up where you left off. And that makes all the difference.

What This Looks Like in Real Life

• Morning: Start your day with a 20-30 minute walk. Listen to a podcast, call a friend, or just enjoy the quiet before everyone wakes up.

• Midday: Drink a big glass of water before lunch. If you're at the beach or pool, go for a swim. If you're at home, do a few stretches or play actively with the kids.

• Evening: Another walk after dinner, or some gentle movement before bed. Stretch out your back, roll your shoulders, do some deep breathing.

• Throughout the day: Choose movement when you can. Take the stairs. Park further away. Stand up and move every hour if you're lounging around.

It's not a training program. It's just staying active, staying hydrated, and staying connected to the version of yourself you've been building all year.

You'll Be Happier For It

When you walk back into Altona Bay Training in 2026, you want to feel ready. Not perfect, not in peak condition, but ready.

Ready to pick up the barbell again. Ready to see your training mates. Ready to keep building on the strength and habits you've worked so hard to create.

And the best way to feel ready? Don't completely stop.

Keep the basics going. Keep moving. Keep drinking water. Keep making small choices that support your goals, even when life is messy and routines are out the window.

Because the version of you in January will be so grateful that December-you didn't give up completely.

Enjoy the Break, But Stay in the Game

Take time off. Rest. Enjoy your family, your friends, your food, your holidays. You've earned it.

But don't press pause on progress.

Stay connected to the basics. Keep moving forward, even slowly. And when the new year rolls around and you're back in routine, you'll be glad you did.

Have a wonderful Christmas break, and we'll see you back on the gym floor in the new year—strong, rested, and ready to keep building.