Staying healthy during the holiday season can be tricky, right? With all the events, gifts to buy, and the food temptations, it’s easy to fall out of your routine. But I’ve created a fun and simple 12-day health and fitness challenge to help you stay on track without overwhelming you. This challenge includes three daily goals: one for exercise, one for nutrition, and one for general health. Whether you’re looking to stay active or just manage stress, these simple tasks will help keep you feeling good throughout the season.

You can do this on your own schedule or follow along with me on Instagram starting December 5, 2022. The official challenge lasts from December 5th to December 23rd, but feel free to jump in whenever you like. It’s about making small, healthy changes each day that are realistic and not stressful.

A Quick Note Before You Start

As we dive into this challenge, let’s remember what Christmas is really about. For those of us who celebrate it as a Christian holiday, Christmas marks the birth of Christ—a time to connect with loved ones and appreciate the blessings in our lives. The holidays can often feel chaotic, with pressure to shop, attend parties, and create the “perfect” experience. But focusing on what truly matters—love, gratitude, and peace—can help us manage the season without getting overwhelmed. Take time to prioritize what’s important and simplify where you can.

Now, let’s get started with the challenge!

12 Days of Christmas Health & Fitness Challenge

Day 1:

• Exercise: Do 100 jumping jacks (no need to do them all at once).
• Nutrition: Drink 64 oz of water.
• General Health: Take 4 deep, slow breaths to start your day.

Day 2:

• Exercise: Hold a plank for 45 seconds.
• Nutrition: Eat 3 servings of vegetables.
• General Health: Go to bed 20 minutes earlier than usual.

Day 3:

• Exercise: Take a 20-minute walk.
• Nutrition: Eat 2 servings of fruit.
• General Health: Open your windows for a bit to clear toxins from the air (or swap it for a different day if weather doesn’t permit).

Day 4:

• Exercise: Go for a 10-minute jog (or brisk, uphill walk if you prefer).
• Nutrition: Eat 1 serving of nuts and take a multivitamin.
• General Health: Diffuse or apply lavender or cedarwood essential oil before bed to support restful sleep.

Day 5:

• Exercise: Hold a plank for 1 minute.
• Nutrition: Take a multivitamin and eat fish at one meal (or beans for vegetarians).
• General Health: Do a 10-minute yoga stretch (find a video on YouTube for guidance).

Day 6:

• Exercise: Spend 30 minutes doing any cardio activity you enjoy (e.g., swimming, dancing, weight lifting).
• Nutrition: Cook enough for 4 balanced meals for the upcoming week (e.g., sweet potatoes, chicken, veggies).
• General Health: Apply peppermint essential oil to your temples and the back of your neck for an energy boost instead of reaching for caffeine.

Day 7:

• Exercise: Do 25 squats, 15 push-ups, and 30 seconds of bicycle crunches.
• Nutrition: Eat 2 pieces of fruit and a serving of nuts or avocado.
• General Health: Spend 5 minutes in prayer or meditation.

Day 8:

• Exercise: Jump rope for 10 minutes and do 30 seconds of mountain climbers.
• Nutrition: Eat a veggie-packed salad for one meal.
• General Health: Write down 10 things you’re grateful for.

Day 9:

• Exercise: Do 20 lunges on each leg, 15 push-ups, and 30 jumping jacks (complete this in one go).
• Nutrition: Eat slowly, savoring every bite and being mindful of your food.
• General Health: Get outside for a walk or enjoy a beautiful view in nature.

Day 10:

• Exercise: Do 20 leg lifts, 40 seconds of skaters, and 15 supermans.
• Nutrition: Find a healthier alternative to one of your favorite foods and make it (e.g., homemade chocolate peanut butter cups).
• General Health: Take a break from social media and the news for the day.

Day 11:

• Exercise: Complete a full-body Tabata workout (find a YouTube video for this).
• Nutrition: Make a protein smoothie for breakfast or lunch.
• General Health: Spend 15 minutes reading the Bible or a book that uplifts you.

Day 12:

• Exercise: Alternate walking for 1 minute and jogging for 1 minute for 30 minutes (or jog the entire time if you’re looking for a challenge).
• Nutrition: Only eat natural sugars today—avoid refined sugars, candy, and cookies. Stick to natural options like honey or maple syrup.
• General Health: Start your day with 5 verbal affirmations, such as:
  • “I am focusing on positive thoughts and looking forward to positive results.”
  • “God provides abundantly as I seek Him.”
  • “My body is strong and capable.”

Wrapping It Up

Have you completed the challenge? How did it feel? I hope these daily goals helped you stay balanced, healthy, and joyful throughout the busy holiday season. Even small steps can make a big difference when it comes to your health and well-being!