With my own vacation/holiday just around the corner, I thought I would send one final email before the holidays.
Like you, I view the holidays as a time for joy, family, and relaxation (and a little stress thrown in for good measure), but they can (i.e., will) also throw off your routine. And…I’m also here to say that staying active doesn’t have to be overwhelming—rucking offers the perfect solution to manage stress, stay fit, and enjoy some much-needed outdoor time. Whether it’s 10 minutes or an hour, every step counts!
Before you jump into the season of giving to others, ponder this: if you don’t take care of yourself first, how can you expect to stay healthy enough to take care of others?
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Motivation
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Quick Tips: Staying Consistent During the Holidays
To keep you moving through the holidays, here are a few super quick and simple tips that you can employ on your own or with family and friends.
1. Plan Mini Rucks
Not every ruck needs to be long or intense. Turn daily activities like running errands, walking the dog, or visiting family into quick, effective mini rucks. Grab your rucksack, add lightweight, and aim for 10-15 minutes at a brisk pace. These short bursts add up and keep your body moving. Personally, I plan to don a rucksack during my short walks in between meals.
2. Make It Social
The holidays are about connection, so why not ruck together? Invite friends, family, or even the kids to join you for a relaxed “Holiday Hustle Ruck.” It’s a great way to bond, chat, and get fresh air—all while staying active. And…if you’re looking for last-minute gift ideas for them, here’s The Manual’s take on the top five rucking backpacks available. Plus…if your family and friends have not heard about rucking before, by all means, please let them know about the benefits, and…give them the gift of this 100% free newsletter ;-).
3. Use Rucking for Stress Relief
Feeling overwhelmed by holiday chaos? Take a solo ruck to clear your mind. Just 15-20 minutes outdoors can reduce stress, improve your mood, and give you the mental reset you need to enjoy the festivities. I typically do this in the early morning, even before the kids get up, as a way to prepare for the day ahead.
4. Set a Fun Challenge
Try the “12 Days of Rucking” challenge: ruck every day for 12 days, gradually increasing your distance or carrying holiday donations in your pack for a charity drop-off.
Consistency during the holidays isn’t about perfection—it’s about staying active in a way that works for you. With mini rucks, a little creativity, and a focus on fun, you can keep your fitness on track while still enjoying the season to the fullest.
Read on for a quick holiday workout…
Exercises for Everyone
Frozen Turkey Curls
The 20-Minute Holiday Quick Ruck
This 20-minute quick ruck is perfect for fitting exercise into your day while burning calories, boosting energy, and clearing your mind. Whether you’re sneaking in a workout between family gatherings or taking a break from holiday prep, this efficient ruck combines cardio and strength training to keep you on track.
The Plan:
Grab your rucksack, add a manageable weight (10-20 lbs. depending on your fitness level), and let’s get moving!
1. Warm-Up (2 Minutes):
Start with light walking to get your body ready. Focus on your posture—stand tall, shoulders back, and core engaged.
2. Brisk Ruck (15 Minutes):
Walk briskly at a challenging pace. If possible, choose a route with some hills or varied terrain to increase intensity. Maintain steady breathing and keep your core tight to support your shoulders and back. If you’re indoors, walk up and down stairs to add a cardio boost.
3. Finisher Strength Set (3 Minutes):
End with a quick bodyweight strength circuit using your rucksack:
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10 Ruck Squats: Hold the rucksack against your chest as you squat, keeping your chest lifted and knees aligned with your toes.
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10 Overhead Ruck Presses: Press the rucksack overhead, fully extending your arms, then lower back to shoulder height.
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10 Ruck Deadlifts: With feet hip-width apart, hinge at the hips and lower the ruck toward the ground, then stand tall.
Why It Works:
This quick ruck combines cardio and strength training, helping you stay active without overwhelming your schedule. It keeps your body moving, clears your head, and keeps you consistent—all while embracing the spirit of the season.
Give it a try, and remember: even a little movement goes a long way! 🎒💪
Have a great holiday! See you in early January for a new Ruck Year!
Tip of the week: Ruck to the holiday feast and back—you’ll burn calories, build strength, and earn that second slice of pie guilt-free! 🎒🥧