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Fitness Friday

Self Care Tips For The Holidays

The holidays are busy.  

No, seriously folks, there are those that become so numb from sugar plums and fruitcake, they’ll dive into the middle of pre-Boxing Day sales at the height of mall rush hour with no thought to their personal well-being whatsoever. 

And when the stores finally let you know it’s all over for the next day and a half, that Christmas is upon us and it’s time to go home, that actually means it’s time to see your loved ones. 

Whether you’re flying, driving or dog sledding, the goal, it seems, is to gain as much extra weight as your traitorous body can hold until New Year’s Day and then work it off, apparently in slow motion, or 10 times slower than you put it on. 

To put it mildly, our self-care can take a back seat while juggling our personal festive tour of goodies during the holidays.  

Helping improve your self-care during the holidays definitely requires some planning ahead. Writing down your daily tasks, including an hour for exercise can be a great motivator at the start of your day;  

Yet sometimes there is simply no time to work out. Instead, try picking up your pace while  walking in the stores or wherever you can find a few extra square meters to move. 

Best case scenario is getting some fresh air and  exercise every day, which will definitely recharge your metaphoric batteries.

Sandra Millward is an holistic nutritionist  and lifestyle coach with radiatewellnessinc. In our email interview, she offered up three tips on how to manage self-care during the festive season. She also shares a favorite recipe.

“Here are three ways to avoid holiday burnout and give yourself the gift of self-care,” she says.

Eat Well

As a Nutritionist, it’s my job to tell you to eat nutritious foods that will support you through this festive season! If time is tight, turn to hearty winter soups and fully-loaded smoothies. 

Let yourself indulge in that hot cocoa, but also treat your system to what’s good for it!

Sleep Well

Rest may be harder to come by but it works wonders. Swap out your screen for a book and wind down or take that 15-minute nap if you need to. Give your body time to reboot.

Move Well

Whether you walk, hit the gym, do some yoga, shop ’til you drop, or dance the night away, regular movement will keep you feeling energized.

Get festive with my Wild Child Cran-Raz Spritzer! 

This alcohol-free beverage doesn’t just look gorgeous—it is delicious and healthy for you too.


· 2 cups organic cranberry juice

· 1 cup of coconut water (optional if you want natural sweetener)

· 2 cups sparkling water

· 2 tbsp. lime juice 11 calories

· 4 lime wedges for garnish

· 1 handful of frozen raspberries

· 1 slice orange peel


1. Combine cranberry juice, sparkling water, coconut water and lime juice in a pitcher.

2. Divide among 4 ice-filled glasses then add a few frozen raspberries to each glass and garnish with lime wedges.

Health benefits: Pure organic cranberry juice is high in vitamins C, E, and Quercetin, which improves digestive health by preventing bacteria growth. It also prevents UTI’s naturally. Coconut water is rich in potassium. 

It also hydrates and sweetens without the calories. Lime boosts immunity, prevents kidney stones, and supports good heart health.

Serves: 4

Calorie per Serving: 75

Happy Holidays!

Our Fitness Friday weekly feature is submitted and written by Christine Blanchette so please follow her on Twitter as well as her Run With It Youtube Channel.

Merry Christmas from Christine and Sportswave!!!

Group of five Golden Retriever wearing Santa hats


About Sportswave



Sportswave Productions is located in Delta, BC.
Sportswave promotes/broadcasts Amateur Sports within the Lower Mainland.
He was recognized by Ravi Kahlon, BC’s MLA Minister for Jobs, Economic Recovery and Innovation in September 11, 2017.
In December 2022 he was Awarded the Queen Elizabeth II Platinum Jubilee Pin.
Awarded Rotary Paul Harris Fellow Award for tangible for significant assistant given for the better understanding and friendly relations among peoples of the world.
SportsWave offers services that extend from sports articles, to interviews with on location webcasts on
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