5 tips to head home for the holidays

read on: themovementmemo.com

read time: 4 minutes 

Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 3 rounds for time

• Quote: Epicurus on moderation

• Lesson Learned: 5 Tips for heading home during the holidays

• Optimization: Just out here protecting my nads

Today's Movement 

Complete 3 rounds for time:

• 21 deadlifts

• 15 burpees

• 9 front squats

♀ 225-lb deadlift, 95-lb front squat

♂ 315-lb deadlift, 135-lb front squat

Today's Quote

Moderation isn’t about deprivation; it’s about creating space for both discipline and joy.

When we embrace balance, we find greater satisfaction in the small, meaningful moments that truly matter. Extremes often lead to burnout, but moderation fosters longevity—whether in health, relationships, or personal growth. It’s a reminder that life’s best experiences come from harmony, not excess.

This is the essence of sustainable living. 

Today's Lesson Learned:

5 Tips for Heading Home During the Holidays Without Losing Your Healthy Habits

Heading home for the holidays can feel like stepping into a time machine. 

Your friends and family may still see you as the person you used to be, and that can be tough when you’re working hard to prioritize a healthier lifestyle. In my twenties, the holidays were a whirlwind of late nights and indulgence. The night before Thanksgiving would be the biggest party night of the year—8 drinks minimum—and I would roll into Thanksgiving dinner as the hungover version of myself. 

My habits didn’t reflect who I wanted to be.

Fast forward to my late twenties, when I made a commitment to change my health and my mindset. 

I decided to approach the holidays differently. I wrote out a list of rules—and just as importantly, a list of exceptions—that I could follow without sacrificing the moments that matter most.

1. Write a List of Rules

The holidays can feel chaotic, so creating a personal framework gives you clarity. Think of it as a commitment to yourself to stay grounded during the season.

Here are my non-negotiables:

• Move for 60 minutes every day, no matter what. Even if it’s a walk, it’s non-negotiable.

• Limit alcohol. You don’t need to cut it out completely, but set boundaries that reflect your goals.

• Be present with loved ones. Put your phone down, and focus on quality time.

A Truth to Hold Onto: People who love you will embrace the healthier version of you. If someone doesn’t, it might be time to rethink their role in your life.

2. Write a List of Exceptions

The holidays are about joy, not restriction. A list of exceptions helps you strike a balance between discipline and freedom, allowing you to enjoy the season without guilt.

Here are a few exceptions I stick to:

• Sleep schedule: Normally, I’m in bed by 9 p.m., but during the holidays, I’ll stay up a little later for meaningful conversations.

• Training: I still move every day, but I scale back the intensity. This might mean lighter workouts or just stretching.

• Food: I don’t restrict myself at the dinner table. When you live a healthy lifestyle year-round, a few indulgent meals won’t derail your progress.

Why It Matters: Sustainability is key. Recovery and flexibility are part of the long game.

3. Set an X Date

Without a clear plan, the holidays can spiral into weeks of missed workouts and unintentional habits. Writing an X date—a specific start and end for your holiday flexibility—helps you stay on track.

Here’s how it works:

• Example: “My holiday starts Wednesday, 11/26 at 5 p.m., and ends Sunday, 12/1 at 5 p.m.”

• During this time, I loosen up my routine. But come Sunday evening, I’m back to my normal habits.

Pro Tip: Be strict with your cutoff. You’ll thank yourself when Monday rolls around, and you’re already back in the groove.

4. Prioritize Movement

For me, movement is non-negotiable. It’s the foundation of everything else—better energy, mental clarity, and overall health. During the holidays, this might mean waking up an hour earlier than everyone else to squeeze in a workout, but it’s worth it.

Keep it simple:

• A 20-minute walk.

• Bodyweight exercises like push-ups or squats.

• Light yoga or stretching.

Commitment to Yourself: Movement doesn’t have to be intense, but staying consistent will make you feel better and more grounded.

5. Take a 20-minute Meeting With Yourself

Sometimes, my mind spins with ideas or distractions during holiday gatherings. I’ve found that stepping away for a quick “meeting” with myself helps me refocus and return more present for the people I care about.

Here’s how it works:

• Step away for 20 minutes.

• Jot down ideas, send that email, or do whatever’s on your mind.

• Return fully present and ready to engage.

Why It Works: When your mind is clear, you show up as the best version of yourself.

The holidays don’t have to derail your progress. They can be an opportunity to show yourself that a healthy lifestyle doesn’t mean missing out—it means finding balance.

Here’s my 5-step recap:

1. Write a List of Rules to stay disciplined.

2. Create a List of Exceptions to enjoy the season guilt-free.

3. Set an X Date to maintain structure.

4. Prioritize Movement to stay grounded.

5. Take a 20-Minute Meeting to clear your mind.

A Note to Self: You’ve made real changes when you can allow yourself flexibility without fear of losing progress.

This holiday season, stay true to your goals while cherishing the moments that matter most.

Today's Optimization

Just Out Here Protecting My Nads

These are organic cotton briefs. They’ve got boxers, briefs, whatever style your nads fancy—and trust me, your nads deserve this level of care. 

Endocrine disruptors, like phthalates and parabens (common in dyes and fabric softeners), can alter hormone levels, lowering testosterone and fertility. By switching to organic cotton briefs, you’re avoiding these risks while keeping things breathable, reducing heat buildup, and supporting overall hormone health.

That’s why I wear organic cotton—it’s free from toxic chemicals, breathable, and kind to your body. 

The Science of Happy Nads

1. Endocrine Health: Many fabrics treated with chemicals release toxins absorbed through the skin, disrupting the endocrine system. Phthalates and other disruptors can interfere with testosterone production, contributing to lower fertility and increased estrogenic activity. Wearing organic cotton helps avoid these risks by keeping harmful toxins out of your wardrobe—and off your nads.
   

2. Temperature Regulation: Your body produces sperm at temperatures slightly below body temperature, which is why overheating can reduce sperm quality. Synthetic fabrics trap heat and moisture, but organic cotton is breathable, allowing better airflow and reducing heat buildup. Cooler nads = healthier testosterone levels and better fertility.
   

3. Skin-Friendly & Eco-Conscious: On top of protecting your hormones, organic cotton is hypoallergenic and free of pesticides. Conventional fabrics often contain residues from chemicals used during farming and processing, which can cause skin irritation and long-term health risks. Organic cotton supports your health and the planet—it’s soft on your skin and sustainable for the earth.

Get yourself a pair, and your nads will thank you.

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan