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Weds Edition | Dec 22, 2021
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Whether you were naughty, nice, or somewhere in between, we’re wishing you a very Merry Christmas and a wonderful holiday season. We’ll give you a special holiday edition of The Fresh Squeeze before we enter the biggest few weeks (or months, if you really stick to it), of the fitness calendar - the New Year. Until then, try to enjoy one final workout in what should be an empty-ish gym.

Season Greetings!

Preparing for christmas
Gif from Giphy

Session Plan: 

The Warm-Up - Can “healthy” Christmas cookies be just as good as the originals?
Heavy Sets - We take on the 12 Days of Christmas workout
Water Break  - My favorite last minute shopping ideas for your 2022 workouts
Finisher - How to take the first steps towards a fitness routine at an older age
Cool Down - Give the gift of The Fresh Squeeze this Christmas

Season Greetings!

The Warm-Up

Some healthy christmas cookie recipes
Photo from mykidslickthebowl

Healthy Christmas Cookie Recipes

“Healthy” and “Christmas Cookie” are two things you rarely hear in the same sentence, but even the sweetest holiday traditions can still align with your nutritional goals (sort of). From low-fat gingerbread men to spiced molasses cookies, these thirteen recipes claim to walk the walk with the original treats that we know and love every Christmas season.  Will your family stop inviting you to holidays if you bring chocolate chip cookies made from chickpeas? It’s very possible. But, you’ll be sure to spare a few calories along the way.


Heavy Sets 

Christmas Season Fitness
Photo from iStock

Staying Fit This Christmas Season

One of the best things about going to the gym on or around Christmas has to be the emptiness - as everyone else travels and takes a few days off, you can enjoy an empty squat rack or a set of cardio machines all to yourself before the rush of the New Year. For anyone taking on these last few days, the team at Realbuzz put together a helpful guideline for working out around the holidays. They split the article into Maintenance exercise routines, time efficient exercise strategies, and calorie saving ideas, all with the focus of helping you end the year on a high note.


Heavy Sets 

12 days of christmas workout
Photo from 8fit

12 Days of Christmas Workout

Inspired by the song, this HIIT workout will bring a lot less holiday cheer and a lot more lower body burn into your season. I’ve never found a HIIT workout I’ve enjoyed, and this one was no different, but if this is more your style, the team at 8Fit has got you covered.


Water Break  

Some gift ideas
Photo from recoupfitness

Last Minute Gift Ideas

Anyone in your life who takes his or her health, workouts, or recovery seriously will appreciate these gifts this holiday season or beyond.

1. Recoup Ice Cold Massage Roller

I thought this was going to be a gimmick when I bought one for myself a few months ago. The Cryosphere claims to combine the benefits of ice and massage in one do-it-yourself product, and honestly, I figured it would be something I used a few times and never thought about again. However, it’s stuck around, and I find it best used on the bottoms of my feet, and on my quads, glutes, and elbow areas, which for the price of $49.99, is well worth the bang for my buck.

2. Ten-Thousand Gym Shorts
These were more a necessity as I found myself with not a lot of wearable workout shorts, but the team at Ten-Thousand have built a brand that can go toe to toe with the top fitness brands on the market in terms of style, comfort, and price. The lifetime guarantee they put on their shorts is an added bonus that I’ll be sure to enjoy for the next fifty to a hundred years if I’m lucky.

3. Theragun
I felt compelled to put this on the list not because I can say I am an avid user of my own, but rather because it is one of the most popular health and fitness items on the market. I like my Theragun. I have no complaints with it and think it does a great job. I sometimes just forget to use it, which would be fine, except for the fact that I paid $400 for it. Even still, it's impossible to throw on a professional sporting event without seeing one of your favorite athletes using these on the sideline, so in that case, it’s cool to own one myself.



Have a question?
Gif from Tenor

Senior Section

Question: What’s the best way to get my older father (who is very stubborn) to get into a workout routine? He refuses to go to the gym because it is too crowded, doesn’t like to run by himself at all, and I’m worried that he could be doing more with his days to stay in shape.
Grace from NYC

Answer: Have you been to most gyms at 6:30am or 5:30pm? They’re packed. It’s miserable. If disliking that makes you a stubborn old man, I’m a stubborn old man. Get him to check things out between 11 am - 3 pm though, and I think he’ll sing a different tune. And once he’s there, he should poke his head into the office and ask if they do personal training if he’s in a financial situation to do so. A trainer can be a great way to introduce you to things in the gym you might not even know about, build a program, and provide the individual support and companionship that can drive results in a gym. It’s a great way for anyone, especially an older individual, to remain active, move better, and be social while doing so. There are bad trainers out there for sure, but there are a lot of good ones as well. Talk to the PT Manager at your gym. He or she will help you find a good one.

#Senior Section

Cool Down

Keep hydrated
Photo from Everyday health

Quick Hitters and Weekly Wrap-Up

Drink Up - Did you know that hydration levels drop lower in the cold weather than in the heat, and the absence of a constant sweat might trick most people into thinking they’re properly hydrated?

The Season of Giving - In less than 10 seconds and a few clicks, you could share The Fresh Squeeze with a friend or family member, and cross them off your Christmas gift list for the cheap price of zero dollars. What’s stopping you?

Our newsletter thrives off our readers, so please feel free to engage with anything you find interesting, ask questions, shoot us an email -, or share this with your friends to help us grow our subscribers list!


Until Next week,

Mickey at TheFreshSqueeze

Presented and Edited By: Mickey Adams & Lizzie DeVito

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