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Instructions:

1. Combine Ingredients:
   In a large mixing bowl, combine the rolled oats, dried cranberries, almond butter, honey (or maple syrup), ground flaxseeds, chopped almonds, vanilla extract, cinnamon, and a pinch of sea salt if using.
2. Mix Thoroughly:
   Stir the mixture until everything is evenly combined. If the mixture feels too dry, add a teaspoon of water or more honey. If it’s too sticky, add a bit more oats or flaxseeds.
3. Form the Bites:
   Use your hands or a small cookie scoop to roll the mixture into 1-inch balls. If desired, roll the bites in shredded coconut for an extra festive touch.
4. Chill:
   Place the energy bites on a parchment-lined tray and refrigerate for at least 20 minutes to firm up.
5. Store and Enjoy:
   Store the bites in an airtight container in the fridge for up to 1 week or freeze for up to 1 month. They’re perfect as a quick snack, dessert, or even a healthy addition to your holiday table!

The holidays are a busy time, but staying active doesn’t have to take hours. Just five minutes can make a big difference in keeping your energy up, your stress down, and your body feeling great. These quick, equipment-free workouts are perfect for squeezing in some movement during the holiday hustle—no gym required!

• Stand with your feet shoulder-width apart, toes slightly turned out.
• Lower your body as if sitting back into a chair, keeping your chest lifted and knees over your toes.
• Push through your heels to return to standing.
• Pro Tip: Add a pulse at the bottom for extra burn!

• Begin in a plank position with your hands under your shoulders and your body in a straight line.
• Lower your chest toward the floor, keeping your elbows at about a 45-degree angle.
• Push back up to the starting position.
• Modified Version: Drop to your knees if needed to maintain good form.

• Place your forearms on the ground with your elbows directly beneath your shoulders.
• Engage your core and hold your body in a straight line from head to heels.
• Challenge: Alternate tapping each shoulder with the opposite hand for extra core work.

• Stand with your feet together and arms by your sides.
• Jump your feet out while raising your arms overhead, then jump back to the starting position.
• Low-Impact Option: Step one foot out at a time while raising your arms.

• Stand tall and jog in place, lifting your knees as high as possible with each step.
• Swing your arms for added intensity.
• Low-Impact Option: March in place, focusing on driving your knees high.

These exercises are simple, effective, and hit all the major muscle groups while boosting your heart rate. Even short bursts of movement can:

• Increase your energy levels.
• Reduce holiday-related stress.
• Help you maintain consistency with your fitness goals.

Consistency is key! Try doing this workout:

• First thing in the morning to kickstart your day.
• While waiting for the oven timer to go off.
• During a quick break from holiday preparations.

Remember, every bit of movement adds up. Even if it’s just five minutes, you’re doing something amazing for your body and mind.

Perform these exercises at your own risk. If you have any pre-existing injuries or concerns, we recommend consulting one of our therapists or coaches before starting. For a more tailored plan that suits your unique needs and goals, reach out to our team at Back In Motion in Fort Myers—we’re here to help you move safely and confidently!

Need help staying motivated this season?

Come visit us for personalized fitness plans and expert guidance. Let’s keep moving together—no matter how busy the holidays get!

Find out how your habits and mindset shape your holiday season! Are you the Festive Fitness Guru, the Holiday Hustler, or the Stress-Free Strategist?

1. How do you approach fitness during the holidays?

• A. I stick to my routine no matter what.
• B. I do my best to fit in short workouts when I can.
• C. Fitness? I’ll think about it in January.

2. What’s your typical holiday meal strategy?

• A. I plan my portions and balance indulgence with healthy choices.
• B. I enjoy what I love but try not to overdo it.
• C. All bets are off—it’s the holidays!

3. How do you manage stress during the holiday season?

• A. I prioritize self-care with workouts and relaxation techniques.
• B. I try to balance my to-do list with downtime.
• C. Stress? It’s part of the season!

4. What’s your go-to holiday activity?

• A. A family hike or outdoor fun.
• B. Baking or decorating with loved ones.
• C. Watching movies while lounging on the couch.

5. How do you feel about setting New Year’s resolutions?

• A. I start planning my goals early and stick to them.
• B. I like setting small, achievable goals for the year ahead.
• C. Resolutions? They’re not really my thing.

Mostly A’s: The Festive Fitness Guru

You’re dedicated to staying active and healthy, even during the holidays. You understand the importance of balance and make self-care a priority. Keep up the great work!

Tip: Focus on maintaining consistency, but don’t forget to enjoy yourself—holiday treats in moderation won’t derail your goals!

Mostly B’s: The Holiday Hustler

You do your best to stay active and mindful, even with the hustle and bustle of the season. While you’re good at finding balance, remember to carve out time for yourself, too.

Tip: Short, effective workouts (like the ones in this newsletter!) can help you stay energized without overwhelming your schedule.

Mostly C’s: The Stress-Free Strategist

You know how to embrace the season fully, but it might come at the expense of your health goals. No worries—there’s always time to reset and refocus.

Tip: Start small—add a walk after meals or a quick workout to your routine. You’ll thank yourself come January!