Ah, December. The month where every shop smells like cinnamon, your inbox is flooded with discount codes, and you suddenly realise your New Year’s resolutions are still exactly that: resolutions. It’s also the month where the phrase “just one mince pie” becomes the most dangerous lie of all.

But before you spiral into a Christmas pudding-induced coma, let’s talk about something just as festive but far more important: the de-load week. Yes, taking a step back, assessing your progress, and recalibrating your goals before the year’s end is just as essential as finding the perfect tree or avoiding your mother-in-law’s sprout casserole.

The Importance of the De-load

First off, let’s clear something up: a de-load isn’t the same as a full-blown Netflix and Quality Street binge. A de-load is a planned reduction in training intensity, volume, or both. Think of it as hitting the snooze button on your workout routine—you’re still awake, but you’re not rushing to do anything strenuous.

Why is it important? Well, much like your festive fairy lights, if you push too hard for too long, something’s bound to short-circuit. A de-load gives your body a chance to recover, your mind a chance to reset, and your Christmas jumper a chance to regain elasticity. More importantly, it’s the perfect opportunity to assess how far you’ve come.

How’s That Year-Long “Glow-Up” Going?

Remember January? The month when gyms were packed, green smoothies were Instagrammed, and you decided this would be the year you transformed into the lovechild of Joe Wicks and a Greek god? Well, now’s the time to reflect on how that went.

Progress doesn’t have to mean you’ve turned into Hercules. Maybe you’ve mastered push-ups without making noises like a punctured bagpipe. Maybe you finally enjoy vegetables that aren’t disguised as chips. Or maybe your success was just showing up more consistently than last year—and that’s huge!

But reflection isn’t all sunshine and protein shakes. Sometimes it involves admitting that, yes, you did spend three months training like Rocky, only to spend the next three months training like a sloth. Or that you thought bulking season meant eating your body weight in Terry’s Chocolate Oranges.

Adjusting Your Goals

So what do you do if your goals haven’t gone to plan? First, don’t panic. Goals are like Christmas lists—they’re meant to be adjusted. (After all, no one needs a second air fryer, Karen.)

Here’s how to approach it:

1. Be Honest with Yourself: If your goal was to “run a marathon by summer” but you haven’t jogged further than the biscuit tin, it’s time to reassess.
2. Focus on What Matters Now: Maybe your circumstances have changed. Perhaps you’re less interested in running and more interested in not passing out while playing tag with your kids. Adjust accordingly.
3. Set Smaller, Achievable Goals: If you went too ambitious this year (“I’ll get abs, learn Mandarin, and open a kombucha brewery!”), break it down. Instead of six-pack abs, aim for a strong core. Instead of Mandarin, maybe focus on ordering Chinese takeout without Google Translate.
4. Celebrate Your Wins: Even if your goals didn’t go as planned, look at what you did achieve. Celebrate progress, however small. And yes, making it to December without chucking your alarm clock through the window counts as progress.

Setting New Goals for Next Year

Once you’ve assessed the year’s progress, it’s time to set your sights on 2025. But instead of scribbling lofty ambitions on a sticky note destined to be lost by February, let’s be strategic.

Start by asking yourself the following questions:

1. What Do I Actually Want? Not what Instagram says you should want. What do you want? Maybe it’s a faster 5k, maybe it’s feeling strong enough to carry all your shopping in one trip.
2. What Am I Willing to Commit To? There’s no point setting a goal to train six days a week if you can barely manage two. Be realistic.
3. What’s My Why? Goals with meaning stick. If your goal is “look good on holiday,” try reframing it as “feel confident in my body.” It’s more motivating and less tied to external validation.
4. What Might Get in My Way? Life happens. Plan for it. If work gets busy, what’s your backup? If your toddler hides your trainers, what’s your alternative?
5. Who’s Got My Back? Whether it’s a friend, a coach, or just someone who’ll text you “gym?” when you’d rather not, having support makes a massive difference.

Countdown to Goal Clarity: Questions for PT Clients

Now, for all you personal training clients out there who need a little extra direction, here’s a festive gift: a list of focus questions to get crystal clear on your goals. Think of it as the Santa’s checklist of goal-setting.

1. What’s one thing I want to achieve with my health and fitness in the next 3 months?
2. How will I know I’ve achieved it? What does success look and feel like?
3. What’s my biggest motivation for this goal? Why does it matter?
4. What’s one barrier I’ve faced in the past, and how can I overcome it this time?
5. How much time and energy can I realistically commit each week?
6. Who or what could help me stay accountable?
7. What’s one non-scale victory I’d love to celebrate along the way (e.g., lifting a heavier weight, running a specific distance)?
8. How can I make the journey fun, not just the destination?

Take these questions, jot down your answers, and then revisit them every month. Goals evolve, much like your Christmas playlists (nobody needs all the Mariah Carey).

Wrapping It Up

December is the perfect time to pause, reflect, and adjust. Whether you’ve smashed your goals or smashed one too many mince pies, taking stock now sets you up for a stellar start to the new year. Remember: progress isn’t about perfection; it’s about persistence.

So, grab a notebook (or the back of a Christmas card), schedule your de-load week, and give yourself the gift of goal clarity. And if all else fails, just aim to finish the year stronger than you started—even if that’s just managing not to burn the turkey this time.

Merry Christmas, and here’s to a healthier, happier you!