Holiday Survival Guide
The gym empties out this time of year. Everyone’s got family obligations, travel plans, and more cookies than sense.
You don’t need me to say “stay disciplined” or “crush your goals.”
I am not that guy.
Do this instead and keep your sanity:
Lower the Bar
3 workouts instead of 5? Perfect.
20 minutes instead of 60? A win.
Maintenance > regression.
Always.
Walk More
Dinners, parties, extra calories.
Walking is the pressure-release valve.
Shoot for ~10k steps. Offset the damage.
Clear the head.
Don’t Skip Protein
Eat the pie, fine. But get 100g+ protein daily.
You’ll be fuller, hold muscle, and avoid the nosedive.
One Hard Set
No gym? Do one brutal set of push-ups, squats, or pull-ups at home.
Keeps the habit and your strength from sliding.
Enjoy It
Training is part of your life, not all of it.
Be with your people.
Rest. Reset. Come back ready.
What’s Next
The CODE returns January 2026 with a fresh lineup:
• Rep-range myths, finally sorted
• Best workouts with zero equipment
• The mindset to stay dangerous
• More no-BS training intel
Until then…Happy Hanukkah, Merry Christmas and happy whatever you celebrate.
Train smart. Rest well.
Train Hard.
Think Deep.
Live with Intent.
— The CODE
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