5d • General discussion
Holiday workout for a faster metabolism (inside)
One of the best gifts you can give yourself this season:
Making small deposits into your body’s healthy ‘bank’ account!
Every workout, solid night of sleep, or balanced meal adds to your balance.
Skip them too often, and you’re making withdrawals.
The more consistent your deposits, the stronger and more resilient you become, physically and mentally.
The best part: Research shows that even 20–30 minutes of strength training is enough to help you maintain your muscle, metabolism, and steady energy through the holidays (This is my daily workout norm).
So instead of starting from scratch in January, you’ll already have a solid foundation to build on.
Your Holiday Strength Plan:
This circuit uses something called peripheral heart action (PHA) training to boost strength and metabolism in less time by alternating upper & lower body exercises.
How to do it:
Pick 5 moves from the list below.
Do 10–12 reps of each.
Move quickly between exerciss.
Rest 60 seconds.
Repeat 3–4 rounds or 25–30 minutes total.
Sample Circuit:
🏋️ Goblet Squats (lower body)
💪 Push-ups or Chest Press (upper body)
🏋️ Reverse Lunges (lower body)
💪 Bent-Over Rows (upper body)
🏋️ Glute Bridge or Hip Thrusts (lower body)
Your weekly strength game plan:
✅ 2 full-body PHA sessions
✅ 1 shorter 'express' session (3–4 moves, 15–20 min)
✅ Walks, yoga, or recovery on the other days
That’s it.
Each session is a small deposit that keeps your body strong, your energy steady, and your metabolism humming, even when life gets busy or the holidays throw your routine off.
Your future self will thank you. 😉
Committed to Your Success,
Brien ShampGLP-1 Coach • Nutrition • Fitness • Accountability
Helping adults 45+ feel better, get stronger, and reclaim their health — without overwhelm.
P.S. The challenge isn’t usually the workout itself... it’s showing up consistently to do the workout. That’s where accountability makes all the difference! My clients often tell me that having someone to check in with (and cheer them on) is what keeps them from slipping back into “I’ll start Monday.” If you want that kind of support, just reply with “READY” and I’ll share how we can build it into your plan.
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Holiday workout for a faster metabolism (inside)
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