Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 24
7-DAY FESTIVE
Fitness Plan
Here’s a simple plan you can
weave into your week — no
gym required. Mix and match
as needed, and remember:
something is be琀琀er than
nothing!
Day 1 Walk + Stretch
20-minute brisk walk +
5-minute stretch. Call a friend
and turn it into a catch-up walk.
PITFALLS TO WATCH OUT FOR
All-or-Nothing Thinking
Skipping a workout or having a few mince pies
doesn’t mean the whole week is ruined. Get
back on track with your next meal or your next
opportunity to move.
Overcommi琀�ng
Late nights and endless events can leave you
exhausted. Learn to say no when you need
down琀椀me — rest is part of staying healthy.
Unrealis琀椀c Goals
December might not be the 琀椀me to try for a
personal best or start a strict diet. Focus on
maintaining your rou琀椀ne rather than making
big changes.
Forge琀�ng Mindset
Fitness is as much mental as it is physical.
Keep a posi琀椀ve a琀�tude, celebrate small wins,
and remind yourself that movement is selfcare, not punishment.
This ar琀椀cle is for general informa琀椀on only and is not a subs琀椀tute
for professional health or medical advice. Consult your healthcare
or 昀椀tness professional before par琀椀cipa琀椀ng in any exercise program,
especially if you have an exis琀椀ng health condi琀椀on or injury.
Day 2 Bodyweight Circuit
3 rounds of 10 squats, 10
push-ups, 20-second plank,
10 lunges each leg. Play your
favourite holiday tunes while
you move.
Day 3 Dance It Out
3–4 favourite songs at full
energy. Involve the kids or
partner — instant mood boost!
Day 4 Restora琀椀ve Yoga
15–20 minutes of gentle
yoga or deep stretching. Light
candles and slow down.
Day 5 HIIT Blast
30 sec on/30 sec o昀昀 – burpees,
mountain climbers, star jumps
(repeat 10 mins). Get it done
昀椀rst thing in the morning.
Day 6 Swim or Cycle
30-minute pool swim or
casual bike ride. Make it a
family ou琀椀ng.
Day 7 Ac琀椀ve Fun
Backyard cricket, beach frisbee,
or park run. Combine with a
picnic for balance and fun.
