3 things you need to do for a pain-free Christmas

One of the most common things I see as we head into Christmas is old injuries flaring up or falling off the good habits wagon.

Even I fall victim to this. I love getting up early and getting after the day!! But when it’s cold, dark, and the duvet is feeling extra cosy… another 20 minutes under the covers is very tempting… and sure, I can catch up on my good habits later… right?! 

So WHY do so many people end up feeling crummy on the run up to Christmas??

Reason 1: Motivation Dips!

For those of us in the Northern Hemisphere, the colder, darker mornings often means the things that make your body feel good start to slip away: your workouts, your classes, your walks, etc.. 

Sitting on the sofa under a blanket with a hot drink is way more appealing! And because a lot of other people are chilling more too, the peer pressure to be active isn’t the same as it is at the start of the year.

Reason 2: Food, Booze and all that Jazz 

Between work, friends, family, school, and that Aunty you only see once a year, you can end up with a lot more amazing food, creative drinks, tasty sweets, and generally a lot more disruption to your routine than the rest of the year..

Now, I’m not saying you shouldn’t enjoy it, those memories are worth it!! But as you get older, those 1 day hangovers do turn into 3 day slumps, your inflammation goes up,  your sleep gets messed up, and comfort food starts calling out your name more often. 

Reason 3: Stress

Deadlines, Christmas shopping, extra spending, more social plans

It all adds up!

And stress has a sneaky way of linking up with old pain. If you’ve ever had a back injury or something similar, then you’ll know that stress & pain can quickly become besties!! Suddenly you get a huge flare up out of nowhere and it’s always “the last thing you need”


So how do we counteract these big 3 winter setbacks without totally changing our lives??

It’s not as tricky as it seems!

Here’s how to stay Flong & Sexible this Christmas 

Tip 1: Make Your Habits Easier to Win

Never forget: something is ALWAYS better than nothing! So instead of stopping being active altogether for a month, adjust your goals to something you would feel embarrassed to skip!

For example:

  • Swap your gym session for an at-home mobility session
  • Swap your workout for a walk with a friend
  • Swap your evening class for an at-home workout
  • Half the amount of time you train for
  • Add in an extra 1 or 2 non-training days to your week
  • Do a 5 minute stretch!

Slower times of the year are the perfect time to work on your weaknesses, your flexibility, or accessory work at home. That time is never a waste, even if it feels slower than your usual schedule!

Here’s some great routines for you to try at home this winter with minimal equipment:

(OR if you want to try a month of full body mobility, flexibility, stability & skill practice you can sign up to our 2026 January Mobility Reset here!)

Try this handy trick - Pick 1 day a week, let’s say Monday, that’s non-negotiable! You do something on Monday no matter what! You can skip another day if you need to, but keep your Monday sacred!!


Tip 2: Eat Like You’re Calming the Fire 

When you’re not out enjoying yourself and eating Christmas treats & feasts, aim for an anti-inflammatory diet as best you can! 

I’m not a nutritionist, but if you basically:
  • Drink more 1-2 glasses more water than usual
  • Reduce refined carbs (like bread & pasta)
  • Reduce sugary drinks/snacks
  • Reduce processed foods (pretty much food that comes in a packet)

But we’re not talking about a lifestyle change here - small changes like swapping a chocolate bar for an orange, or having an open sandwich on 1 slice of bread rather than 2 slices is enough to make a difference!
 
This is to allow your body a bit more wiggle room when you par-tay, so you’re not starting from a place of inflammation - just be sensible when you’re on your own so you can enjoy those family dinners to the max! 

If you want to go a bit further, you could try gentle fasting. Try skipping breakfast if you can and avoid snacking - and there's no need to announce it, just politely say you’re not hungry if someone offers you something! (Fasting works really well for some people, but not others! Start slowly and keep an eye on your energy levels!)


Tip 3: Manage the Stress Before It Manages You

Stress happens!

When you feel pain creeping in say to yourself:

“Is this a real issue - or is my body reacting because I’m feeling overwhelmed?”

A little bit of movement and a Stretchy Stretch can do wonders for your muscles but also your brain! 

I’m a chronic worrier myself, and the best tool I’ve found to help me is simply doing SOMETHING. Otherwise my brain starts to spiral… and the next thing I’ve convinced myself I’ll be  homeless and jobless in 20 minutes!

Getting some movement in, even a quick 5 minute stretch reminds me that life’s pretty good and we’re all ok!

And hey, why not try something new! The novelty can be a great boost for your motivation even on those cold, dark nights and grumpy mornings!


Stay Flong & Sexible This Christmas 💪🎅


Keep your body happy, your stress low, and your habits realistic. You’ll roll into the New Year feeling good, instead of crawling into it with aches and pains.

If you want a bit of help staying on track, check out our foundational program the Simplistic Mobility Method, or sign up to our new 2026 January Mobility Reset - we can help you stay mobile, strong, and feeling your best through the festive season!!

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