…and how late nights, stress, and cookies are secretly stiffening you up
The holidays are magical – but let’s be honest – they also come with a little extra chaos. Late nights, travel, rich meals, sugar everywhere, colder weather, and the hustle of parties, gift-getting, and family schedules that somehow get busier every year.
And while it all feels festive on the surface, inside your body another storyline is unfolding:
Inflammation is quietly going up. Mobility is going down.
And suddenly… getting up from the couch feels like you aged nine years overnight.
Good news: with a little awareness (and some fun movement practices), you can stay loose, energized, and strong all season long.
🎄 How the Holidays Sneakily Increase Inflammation
Inflammation isn’t “bad” – it’s a normal body process.
But during the holidays, these three things tend to spike it:
1. Late Nights & Crappy Sleep
Less sleep → more cortisol → more systemic inflammation.
You wake up stiff, puffy, groggy… and reaching for carbs like your life depends on it.
2. Holiday Foods (Yes, the Delicious Ones)
More sugar, more alcohol, more salty foods, fewer veggies.
One meal won’t ruin you, but a few weeks of this?
Boom: tight joints, cranky hips, sluggishness, and sore lower backs.
3. Stress (The Silent Inflammation Multiplier)
Whether it’s planning events, family dynamics, or just a long to-do list…
Stress increases inflammation AND muscle tension – especially in your neck, low back, and hips.
This mix = the perfect recipe for stiffness, fatigue, and feeling like your body is dragging behind your holiday spirit.
✨ The Solution: Mobility + Recovery (Your Holiday Superpowers)
If you want to feel good through the season – not just survive it – mobility and recovery are your best friends.
These don’t need to be long or complicated.
Even 5–10 minutes a day can completely change how your body feels.
Here’s what matters most:
💧 1. Hydration: The Most Underrated Mobility Tool
Cold weather makes us drink less.
Holiday food and alcohol make us need more.
When you’re dehydrated:
- Your fascia gets sticky
- Muscles get tighter
- Joints feel stiff
- Recovery slows down
Aim for:
✔ Water first thing in the morning
✔ A full glass before coffee
✔ Hydrating between events or meals
✔ Electrolytes if you’re traveling, drinking, or staying up late
Your joints will thank you.
🔥 2. Longer Warm-Ups in Colder Weather
Your body warms up slower in winter – think of your muscles like a rubber band:
Warm rubber band: stretchy, smooth, ready to work
Cold rubber band: stiff, cranky, more likely to “snap”
This is why winter workouts absolutely need:
- 3 – 5 minutes of light movement (marching, biking, walking)
- Dynamic mobility (leg swings, hip circles, arm circles)
- Gradual build-up to work sets
This also reduces soreness and speeds up recovery – huge wins during a chaotic season.
❄️ 3. Cool Downs = Holiday Lifesavers
Skipping cool-downs is basically inviting soreness to your holiday party.
A short cool-down:
- Lowers inflammation
- Helps drain fluid buildup
- Keeps joints supple
- Helps your nervous system relax
- Improves sleep (which we know is needed this time of year)
Even 3 minutes of slow walking + 1-2 gentle stretches is enough.
👨👩👧👦 4. Bring Your Family Into the Fun
If you’ve ever said:
“My kids get in the way of my workouts…”
It’s time to flip the script.
Kids love moving, climbing, crawling, rolling, jumping, and copying you.
They’re tiny personal trainers disguised as chaos.
Let them “join” you – like my little man hopping into the Core Blaster Challenge… literally.
Movement becomes FUN, not one more chore.
This also shows your family that:
- Movement is normal
- Health is a family value
- It’s okay to take care of yourself
And honestly? It’s a memory-maker.
🎁 What Mobility Adds to Your Holiday Season
A small daily mobility practice can help you:
✔ Wake up less stiff
✔ Have more energy
✔ Reduce aches from sitting, traveling, or cooking
✔ Recover faster between workouts
✔ Improve digestion (yes, mobility helps your gut!)
✔ Handle stress with more resilience
✔ Feel lighter and less inflamed
✔ Actually ENJOY the season instead of surviving it
It’s the gift you give yourself that pays off all season – and carries you into January feeling way better than most people.
🎯 Start with This Simple Holiday Mobility Routine (5 Minutes)
- 30 seconds: Cat-Cow
- 30 seconds: Hip Circles
- 30 seconds: Thoracic Rotations
- 1 minute: Deep Squat Sit
- 1 minute: Hamstring + Calf stretch
- 1 minute: Deep breathing
Do this before bed or after waking up, and you’ll feel the difference within two days.
Final Word: Move Your Body – Keep Your Joy
Your holiday season doesn’t have to leave you stiff, tired, and inflamed.
With a little hydration, warmer warm-ups, intentional cool-downs, and a family-friendly dose of mobility, you can stay energized, strong, and mentally grounded through the craziest time of year.
Move daily. Recover intentionally. And make mobility part of the holiday magic.
