Reflect & Restore: Your End-of-Year Body Check-In
December can feel like a blur.
One minute we’re sipping ginger tea and setting boundaries… the next we’re skipping workouts and living off bites of cookies between errands.
Before you write off the month—or start making big January promises—pause for a quick body and mind check-in.
This week’s post gives you:
A simple 5-move mobility battery
Three nutrition anchors for recovery and regulation
Gentle reflection prompts to carry lessons into the new year
Let’s keep it grounded and useful 👇
MOVE – Try this 5-move mobility screen
This is not about “passing” or getting a grade.
It’s about listening to your body and noticing what it’s asking for.
Try each of these at least once this week:
1. Deep Squat Hold
Sit into a full squat with heels down, chest tall, and arms out or forward for balance.
→ Can you hold this for 30–60 seconds?
Why it matters: This checks hip, ankle, and thoracic spine mobility—important for everything from lifting to walking to long-term joint health.
2. Knee-to-Wall Ankle Mobility
Kneel or stand facing a wall. Place your big toe about 4 inches away and try to touch your knee to the wall without your heel lifting.
→ Can you do it on both sides?
Why it matters: Dorsiflexion is key for squatting, lunging, running, and moving without compensation up the chain (e.g., knees or hips).
3. Toe Touch Test
With knees straight, bend forward and reach toward your toes.
→ Can you touch your toes or the floor?
Why it matters: Indicates tension or restriction in hamstrings and low back—common culprits behind movement dysfunction and discomfort.
4. Shoulder Reach Test
Reach one hand over your shoulder and the other up your back—can your fingertips touch? Try both sides.
Why it matters: Screens shoulder and upper back mobility—important for overhead work, posture, and even sleep quality.
5. Single-Leg Balance (Eyes Closed)
Stand barefoot and balance on one foot with your eyes closed for 10–15 seconds.
Why it matters: Challenges proprioception and neuromuscular control—crucial for joint stability and injury prevention as we age.
📝 Action step:
Jot down what felt tight, limited, or surprising. These notes can guide your January training focus—whether that’s mobility, balance, or movement quality.
FUEL – Eat to recover and regulate
This month isn’t always about peak training volume—and that’s okay.
But it is a great time to support your body with food that restores and regulates.
Here are 3 foundations:
1. Protein at every meal
Aim for 25–40g of protein every 3–4 hours to stabilize blood sugar, maintain lean mass, and support tissue repair.
Think: eggs + chicken sausage, cottage cheese bowls, salmon with roasted veg, ground turkey chili, or protein-rich pasta sauces.
2. Color from plants
Load up on leafy greens, cruciferous veg (like broccoli, Brussels, cauliflower), berries, citrus, and herbs like garlic and ginger.
These compounds help your body deal with stress, reduce inflammation, and feel nourished—even on slower weeks.
3. Hydrate intentionally
It’s easy to forget hydration when we’re not sweating—but dry indoor air and extra caffeine can leave you depleted.
Try:
12–16 oz water before coffee
Warm lemon water or herbal tea mid-morning
A big glass with lunch or dinner
A mineralized mix (e.g., pinch of salt + citrus) if you’re low energy
You don’t need to count macros this week—just anchor your meals in protein, color, and fluid.
MIND – Reflect before you reset
Before setting new goals, give yourself a quiet moment to reflect.
Here’s a simple journaling prompt I love at the end of each year:
✍️ WINS – What are 3 things I’m proud of this year?
✍️ LESSONS – What was hard, and what did I learn from it?
✍️ TRUTHS – What will I stop, keep, and start going forward?
This kind of reflection isn’t about judging yourself—it’s about honoring your experience and choosing your direction from a place of clarity.
Write it out. Let it sit. You might be surprised by what comes up.
Bringing it all together
You don’t need to be “on” all the time to be consistent.
You just need anchors—small check-ins that reconnect you to what matters.
This week, your anchors are:
A 5-move mobility screen
Basic but powerful nutrition foundations
A short year-end reflection
These are small, doable, and deeply supportive.
Start there—and see how your body and brain respond.
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