Most people lower the bar in December when the holiday season hits.
Work parties, family trips, cold mornings, late nights, “I’ll fix it in January.” The world quietly agrees that the last month of the year is a free pass.
That’s not our culture here.
If you’re Fitter Over Fifty, you are not auditioning for “respectable decline.” You’re training for capability. December doesn’t change that. It tests it.
This holiday season, we don’t coast. We set a standard and hold it.
December doesn’t get your strength. That’s the standard.
You don’t need a perfect month. You need a few non-negotiables that survive parties, travel, and chaos.
Why December Breaks Routines
December isn’t hard because you’re older. It’s hard because structure disappears:
- Travel blows up your usual schedule.
- Events push big meals, late nights, and extra drinks.
- Cold and dark make “I’ll skip it” the easy choice.
- Year-end work and family demands crowd your calendar.
If your only plan is “be good,” you’ll default to the environment. Non-negotiables flip that: the environment has to work around you.
Non-Negotiable #1: Strength Still Happens
What it is
You lift something with intent 2–3 times per week. No debate.
Why it matters
After 50, muscle is your margin. It keeps everyday tasks easy, supports joints, and slows the slide in power and independence. Lose a month of strength work, and you lose options.
How to run it in December
- Aim for 2 short sessions per week, 30–40 minutes.
- Each session hits: a squat/hinge, a push, a pull, and some kind of carry.
Example:
- Squats or sit-to-stands
- Pushups (wall, counter, or floor)
- Rows (dumbbells or band)
- Farmer or suitcase carries
If-then fallback
- If no gym: Use bodyweight and a backpack/suitcase.
- If slammed for time: Do 3 rounds of 10 squats, 10 pushups, 10 rows. Done in 15 minutes.
- If energy is low: Keep the moves, lighten the load. Pattern first, intensity second.
Non-Negotiable #2: Protein Leads Every Meal
What it is
Every time you eat, protein goes on the plate first.
Why it matters
Protein is the raw material for muscle, recovery, and steadier appetite. As you age, you need a stronger signal to maintain muscle. December chaos makes this even more important.
How to run it in December
- Target a palm or two of protein at each meal.
- Eggs, Greek yogurt, cottage cheese, meat, fish, tofu, or a solid protein shake.
Party or buffet? Hit the protein options before you touch dessert or random sides.
If-then fallback
- If traveling: Grab airport/road options like Greek yogurt, jerky, rotisserie chicken, or a ready-to-drink shake.
- If dinner will be a circus: Front-load the day with a protein-heavy breakfast and lunch.
- If you miss a meal: Don’t “make up” with junk. Make the next meal protein-forward and move on.
Non-Negotiable #3: No Zero-Movement Days
What it is
Every day in December includes at least 10 minutes of intentional movement.
Why it matters
Long sits, flights, and couches stiffen joints, dull mood, and make the next workout feel heavier than it should. Movement keeps your nervous system switched on.
How to run it in December
- Base rule: 10–20 minutes of walking every day.
- Walk after meals, pace on calls, take the stairs whenever you can.
If-then fallback
More is great. The standard is no zero days.
- If weather is brutal: Use malls, airports, big box stores as walking tracks.
- If you’re locked into family events: Volunteer for anything physical—errands, clean-up, walking kids.
- If a day truly gets away from you: Don’t punish yourself tomorrow. Just protect the streak going forward.
Non-Negotiable #4: Don’t Torch Your Sleep on Purpose
What it is
You can’t control every bedtime in December, but you don’t intentionally wreck your sleep.
Why it matters
Short, choppy sleep wrecks next-day decisions: cravings, patience, and training quality. One off night is life. Two weeks is a pattern.
How to run it in December
Most nights, aim for:
- No food in the last 2 hours before bed.
- Fewer screens in the last 30–60 minutes (when you can).
- Wake time within about 90 minutes of your normal.
Hit two of the three and you’re already ahead of most people.
If-then fallback
- If a party runs late: Switch to water the last hour and skip the last round of snacks.
- If you’re in another time zone: Anchor one thing—usually wake time—and let the rest drift a bit.
- If sleep is short anyway: Don’t try to “out-caffeine” it. Protect the next night instead.
The December Holiday Standard (Your Move)
You don’t need a perfect December. You need standards that survive December:
- Strength sessions still happen.
- Protein leads every meal.
- No zero-movement days.
- No reckless sleep sabotage.
The holidays fit around those, not the other way around.
This isn’t “holiday damage control.” It’s identity.
You’re not here to age politely. You’re here to age defiantly—with strength, clarity, and agency, even when everyone else is coasting.
So don’t wait for January.
Pick your December holiday standard and run it this week.
