MUSCLE FARM’S MONTHLY MOVE
DECEMBER MOVES: Build Your Unshakeable Foundation for the New Year
A HOLIDAY-READY RECIPE: OVERNIGHT GINGERBREAD OATMEAL Start your busy holiday mornings with a breakfast that is high in protein and fiber, preventing crashes and keeping you energized all day long. This can be prepped in minutes the night before! INGREDIENTS • 1/2 cup rolled oats • 1 scoop vanilla protein powder (optional, but highly recommended for protein!) • 1/2 cup unsweetened almond milk (or milk of choice) • 1 tsp chia seeds • 1/2 tsp ginger (ground) • 1/2 tsp cinnamon • Pinch of cloves • 1-2 tsp molasses (or maple syrup for sweetness) INSTRUCTIONS Combine all ingredients in a mason jar or a small container. Stir well until all the powder is mixed. Stir well until all the powder is mixed. Cover and refrigerate overnight. In the morning, top with crushed walnuts or sliced almonds for extra crunch and healthy fat.
BY KATIE PRATT, APRN, CPT, CHC
AS THE CALENDAR PAGES turn to December, the pace of life often hits its peak. Between holiday parties, gift wrapping, and year-end deadlines, it’s easy to feel like your fitness goals have been entirely stuffed into a stocking. But here at Muscle Farm, we believe December isn’t the month to put your health on pause; it’s the most critical month to build your unshakeable foundation. You don’t need a grueling new year’s resolution; you just need to maintain the simple, sustainable habits that prevent burnout and give you energy for all the festive fun. This month, we are focusing on consistency, stress management, and posture—the ultimate trifecta for heading into the New Year feeling strong, resilient, and ready for anything. MINDSET FIRST: THE POWER OF MAINTENANCE Forget the pressure to achieve peak performance right now. Your mindset shift for December should be: Consistency, not Intensity. Showing up for two short, effective 30-minute sessions is infinitely better than planning (and canceling) one massive two-hour session. Your Goal: Protect your non-negotiables. If a walk helps manage stress, take it. If a 20-minute bodyweight circuit keeps you energized, do it. By maintaining your routine now, you eliminate the massive mental hurdle of starting from scratch on January 1st.
As a busy mom of three, Katie is passionate about helping other moms find balance and strength through her role as a gym owner and certified trainer, a health coach, and a practicing nurse practitioner. She helps women prioritize their well-being, blending fitness, nutrition, and medical expertise, empowering them to live their healthiest, most energized, and confident lives.
You should feel your low core muscles engaging, supporting your posture. 3. Hold and Breathe: Maintain this gentle core squeeze while you continue your task (driving, stirring a pot, wrapping a gift). The key is to keep breathing normally while holding the contraction. 4. Repeat: Focus on doing this for 30 seconds at a time, 5–10 times throughout your day. It’s small work with huge benefits for your posture and core strength!
STRONG FAMILIES Start Here.
MOVE FOR RESILIENCE: THE “HIDDEN” CORE SQUEEZE Since you’re spending more time sitting (driving, wrapping, office work) or standing (cooking, decorating), this move works your deep core and improves posture without requiring you to stop what you’re doing! The Move: The Posture and Core Squeeze 1. Find Your Alignment: Sit or stand tall. Gently tuck your chin back (like holding an orange under your chin) and draw your shoulders back and down. 2. Engage the Core: Take a deep breath in. As you exhale, pull your belly button gently in and up toward your spine.
TAKE ACTION: BUILD YOUR STRONGEST NEW YEAR NOW!
Ready to head into 2026 feeling stronger than you started the year? Don’t wait for a resolution—let’s build your plan now. At Muscle Farm, we provide the expert coaching and personalized programs that ensure you get maximum results with minimum stress, even during the holidays. Our team is ready to help you create a plan that fits your life and your goals. Your first step is simple and FREE. Scan the QR code in our ad for your FREE trial session!
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(352) 660-0810 | themusclefarm.com 404 SW 140th Terrace Suite B | Newberry
30 December 2025
STROLL Town of Tioga 31
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