The Busy Person's Guide to Not Gaining 10 Pounds This Holiday Season

Between Thanksgiving and New Year's, the average person gains 7-10 pounds.

Not because they're lazy. Not because they lack willpower.

Because they're BUSY.

Holiday parties. Family obligations. Shopping. Cooking. Traveling. Work deadlines before the break.

Who has time for the gym?

Here's the truth: You don't need the gym. You need 15 minutes, three times a week, and $60 worth of equipment.

The Busy Person's Reality

You don't have time for:

• 60-minute gym sessions
• Complicated workout programs
• Meal prep Sundays
• 5am wake-up calls

You DO have time for:

• 15-20 minute home workouts
• Simple equipment you can use while watching TV
• Quick, effective exercises
• Workouts that fit into your actual life

The 15-Minute Holiday Survival Kit

Total cost: $50. Total time: 15 minutes, 3x/week.

The 15-Minute Workout (3x/Week)

Monday/Wednesday/Friday:

Warm-up (2 min): Jump rope - 30 seconds on, 30 seconds off (repeat 2x)

Circuit (10 min): Do each exercise for 45 seconds, rest 15 seconds:

• Banded squats
• Dumbbell shoulder press
• Banded rows
• Dumbbell goblet squats
• Jump rope
• Repeat circuit 2x

Cool-down (3 min): Light stretching

That's it. 15 minutes. Done.

The Math That Matters

Without workouts:

• 3 holiday parties = 3,000 extra calories
• Daily treats at work = 2,000 extra calories/week
• Total surplus: ~10,000 calories = 3 pounds gained

With 3x 15-minute workouts:

• Burn 200 calories per session
• 3 sessions/week × 6 weeks = 3,600 calories burned
• Net gain: 0-1 pound instead of 3

The Realistic Approach

I'm not promising you'll get shredded during the holidays.

I'm promising you won't LOSE all your progress.

The goal:

• Maintain, don't gain
• Stay consistent, not perfect
• Enter January ahead of everyone else

15 minutes, 3x/week. That's the deal.

You can find 15 minutes. You know you can.