Hey OMP fam—Luis & Mel here. The season gets busy fast. Rather than “all or nothing,” here’s a calm, practical plan to help you feel great, stay strong, and enjoy your people.

1) Maximize Fitness & Strength

choose the option that’s most manageable!

A) BUILD (you’ve got time + equipment)

Have weights? Keep your current plan.
Traveling? Swap barbell/KB lifts for bodyweight equivalents (see below).
Pack extra training clothes; check laundry options ahead of time.

B) MAINTAIN (tight schedule, limited gear)

Trade your hour for a 40–55 min minimalist session:
- Warm-up 5 min → Main lift or bodyweight pattern 15–25 min → Carries/walk 5–10 min.
Goal: keep the groove, not chase PRs.

C) Move INTENTIONALLY & CREATIVELY (no gym, no problem)

Airport stair circuits on long layovers.
Post-meal neighborhood walks to see lights.
Play: impromptu soccer, races to the car, carry the cooler, lift a kid to the top shelf.
Bonus points for a few sets of push-ups, squats, and get-up practice.

D) DELOAD (on purpose, with grace)
It’s okay to cycle down. Enjoy the break and gently ease back into your routine the week you return.

Quick Bodyweight Swaps

Goblet or Front Squat → Tempo Squat (3–1–1)
Deadlift/Swing → Hip Hinge + Hard-Style Plank supersets
Press → Strict Push-Ups (incline as needed)
Row/Pull → Ring/rail rows or Active Hang Holds
Get-Up → Shoe Get-Up (control and breathing)

20-Minute Minimalist Template (anytime, anywhere)

Prep (3 min): brisk walk + 3 sniff-in brace breaths.
Practice (12–14 min): choose 1–2 moves → 6–8 tidy sets of 3–6 reps.
Downshift (3 min): slow nasal breathing (inhale 3–4, exhale 6–8) + easy walk.

Leave 1–2 reps in the tank. Quality beats grind—especially on the road.

2) Maximize Nutrition (without food guilt)

Plan logistics early. Check menus/groceries near your hotel; decide on a default breakfast and protein source.
Pack simple supports. Electrolytes, protein, fiber—pre-measured and labeled.
Precision Nutrition Holiday Guide: helpful, sane strategies → https://www.precisionnutrition.com/holiday-survival-guide-fitness-nutrition
Enjoy the traditions. Tía Nancy’s famous homemade flan? Have it—connection is nourishment too. Aim for “mostly nutrient-dense, joyfully flexible.”
Skip what doesn’t delight you. A package of dry cookies from the store that was added to the potluck spread to fill up space… feel free to skip them if they don’t have the qualifications to dazzle your taste buds.

3) Stay Anchored When Plans Get Chaotic

Flight delays, house guests, kid routines… Schedules can get crazy. When in doubt, prioritize wellbeing & nail the basics:

Hydration (bring a bottle; 1–2 big glasses at waking/meals)
Sleep (protect start time; short naps if nights run late)
Sunlight + short walks (10–20 min resets mood & appetite)
Savor the moments of calm & connection (quiet gaps, meaningful conversations—let them refill your cup)

Some more tid-bits for travel planning…

Make Consistency Easier (not harder)

It just takes a little intentional planning to stay true to what matters most

Pick a sustainable pace. Match your goals to your bandwidth.
Engineer your consistency. Block training on your calendar; set clothes out; tell family when you’re off-duty; invite a buddy.
Pro tip: Don’t wait for motivation—use friction reducers (pre-packed bag, earlier bedtime, backup 20-min plan).
Track what matters. Sets/reps, RPE, weekly attendance, pain-free range, hiking pace—whatever reflects your goals.

Quick Pack List (copy/paste & adjust as needed)

Training shoes & 2–3 outfits
Mini bands / light jump rope (optional)
Electrolytes + protein packets (labeled)
Reusable water bottle
Downloaded playlists & timer app

Re-Entry Plan (for the week you’re back)

Session 1–2: same lifts, -10–15% load / –1 set.
Session 3–4: back to normal.
Book your Quarterly Check-In (20 min) to set the first block of 2026.

Keep Wellbeing the priority as you find the version of consistency that serves your needs the best. When harder training is doable and feels good, go for it! When being in the moment with family/friends takes center stage, lean into meaningful connection. Don’t skip out on the golden opportunities to creative with your movement or make movement a family affair! Just as we adapt throughout the year to changes in the current, let’s allow ourselves to ride the waves that bring us the most Joy when unfamiliar places and schedules present themselves during the Holidays.

With strength (and joy),
Luis & Mel 🖤
Co-Founders, Oakland’s Most Powerful

Need a hand customizing your holiday plan?
Book a free 20-minute consult and we’ll tailor your training + nutrition for travel:

→ Schedule here

Or email us at info@ompgym.com and we’ll get you set up.

Stay consistent through the holidays with a simple, sustainable strength plan. We show how often to train (2–3x/week), minimalist bodyweight swaps when traveling, and easy habits for sleep, hydration, and recovery—so your gains stick without stress. Practical holiday fitness tips from Oakland’s Most Powerful Gym.

Consistency, Made Practical: How Often Is “Enough”?

Consistency isn’t magic—it’s frequency, focus, and a plan you can repeat. In this month’s Saturday Steel, we show exactly how often to train to see real change, plus simple ways to make it stick using OMP’s check-ins, coaching, and community. Pick a routine that fits your life and start building strength that lasts.

Barbell Squat for Beginners: Form Tips & High vs Low Bar

New to the barbell squat? We explain what it is, why it matters, and cues that keep you calm, safe, and confident under the bar. Watch Coach Luis’ front-view demo and learn when to choose high-bar vs low-bar—and how to take your first technique sets.

Breathe Smarter, Hike Higher — Strong Endurance in the Wild

Travel or altitude shouldn’t derail your training. We share how nasal breathing and Strong Endurance principles can keep you steady on climbs, calmer under load, and more present on the trail—plus simple ways to practice during swings, get-ups, and everyday aerobic work.