HI, I’M HELENA

"Hey, I'm Helena! I’m a CrossFit athlete since

2018 on a personal journey of strength and
self-discovery. Passionate about pushing my
limits, I thrive on challenges and am dedicated
to sculpting both my body and mindset. My
journey is all about unlocking my full potential,
one workout at a time.

I've poured my heart into crafting this

Christmas guide because, let's be
honest, who says holiday indulgence can't be
both delicious and nourishing? Having
competed for years, I know the importance of
keeping the body in top form, even during the
most joyful time of the year.
So, here is a guide filled with tasty and active
tips to have an active Christmas and a strong
start of 2024.
Let's start the New Year in a good health
together!”

OREVER GETTING STRONGER

F
Table of
content
Balance in Celebrations.............3

Mindful Feasting
& Healthy Substitutions.............5

Navigating Social
Gatherings Wisely...........................7

Managing Travel.......................8

The “3-week-rule”...........10

Start the
New Year strong...........................11

Balanced and
Sustainable Lifestyle......13

On-the-go Workouts......14
Balance in
Celebrations
During Christmas, Portion Control
balance is one of the
most importantant Using smaller plates can
things I pay attention help controlling portion
to. It makes it possible sizes and avoiding
to enjoy the time with overeating.
my family and friends - Savor every bite
without having those mindfully, engaging all
guilty feelings of ruining your senses, and
my fitness journey. slowing down the eating
process. This allows you
My go-to tips to truly relish your food
and recognize when
During last holidays, you're comfortably
there were a few tricks satisfied.
and tools I sticked to. Moreover, why having
those delicious meals if
you don’t enjoy them?
Use the Chew slowly
"Handy" method
Enjoy every bite, savor
Visualize protein the flavors, and take
servings the size of breaks between
your palm, vegetables servings to assess
the size of your fist, hunger levels. Those
carbs the size of your bites need some time to
cupped hand, and fats land in your stomach,
the size of your thumb. making you feel full.
This helps regulate
intake without strict
calorie counting. Understand the
psychology
Eating during
celebrations is
something different. This
is why it’s essential to
Serving of carbs Serving of fats
understand how
= 1 cupped hand = 1 thumb psychology works during
these times.
Recognise that it's
okay to indulge in your
favourite treats but
aim for moderation.
Serving of protein Serving of veggies
= 1 palm = 1 fist Never go to a
gathering on an
empty stomach as it
This helps you regulate may lead to
intake without strict overeating.
calorie counting.
Grab a balanced meal
beforehand to avoid
excessive hunger.

Let’s summarise

1. Control portion sizes

2. Chew slowly and enjoy every bite
3. Aim for moderation
4. Never arrive on an empty stomach
5. Eat a balanced meal or snack before
 PROTEIN PANCAKES

Ingredients

1 banana
75g oats
3 large eggs
2 tbsp almond milk
1 tbsp baking powder
pinch of cinnamon
2 tbsp Go Primal Three
Whey protein
Greek yogurt
Berries

Instructions
1. Blend the oats, banana, eggs, Go Primal Vanilla protein powder, and
almond milk
2. Cook as pancakes
3. Top with berries and a dollop of Greek yogurt.

CHOCOLATE
AVOCADO MOUSSE

Ingredients

2 ripe avocados (240g

30g regular cocoa powder
30g Go Primal Hydro Whey
protein powder (chocolate
flavour)
20.40cl almond milk
#GOPRIMAL

Teaspoon of honey
Pinch of salt

Instructions
1. Blend the avocados, Go Primal protein powder, cocoa powder, honey, and
almond milk, salt and vanilla.
2. Chill and enjoy guilt-free indulgence.
 Drink mindfully
Navigating Limit alcohol intake by
trying out mocktails,
Social alternating drinks with
water, or choosing lighter
Gatherings alcoholic options to
minimize excessive
Wisely alcohol consumption

Hydrate
Social gatherings are consume water or
part of the holiday herbal teas to stay
charm but can be tricky hydrated
when prioritizing health.
Choose nutrient- Pro tip
dense foods
(nuts, fruits, and Go Primal HydraForce
veggies curb hunger provides essential
while providing electrolytes for recovery
essential nutrients. and aids in preparation for
occasional drinking.
Prioritize protein:
Add a scoop to water
It makes you feel full
before and after
and maintain stable
blood sugar levels. festivities to replenish
electrolytes, supporting
Hydrate proper hydration and
Consume water or minimizing the effects of
herbal teas to stay alcohol on the body.
hydrated
 Traveling during the
holidays shouldn't
hinder your fitness
goals, but it’s ok to
take a little more
rest, too!
Balance your
schedule to allow
time for exercise,
making sure it
becomes part of your
routine.

Staying active is
Managing simple
Don’t overcomplicate it.
Travel & Think about taking a
quick walk, using hotel
Wellness gyms, or exploring
outdoor activities at
your destination.

Prioritize quality On-the-Go Workouts

sleep Incorporate short,
Maintain a consistent intense workouts that
sleep schedule include bodyweight
Create a comfortable exercises.
sleep environment to
ensure adequate Examples: squats,
rest. lunges, push-ups—they
Minimize screen time are effective and can be
before bed done in limited spaces.
Sample Bodyweight exercises
can improve your
cardiovascular
Workout endurance and muscle
strength all at once.

20-Minute AMRAP
(As Many Rounds As Possible)

10 SQUATS
10 PUSH-UPS
10 LUNGES (EACH LEG)
10 SIT-UPS
Repeat for 20 minutes, aiming for as many rounds
as possible with proper form.

No equipment or dedicated
workout space needed
 The
3-week-rule
a science-based explanation

It's common to feel a bit

guilty or worried when
breaking your routine.
But here’s the good news:
you've got approximately
3 weeks before seeing
significant changes in your
strength levels.
This is the 3-week-rule.

Concept explained The benefits

The "three-week rule" is
the time it takes for your
body to start losing
strength and muscle due
to inactivity.
If endurance is your focus,
you have to be a bit more
cautious— about two
weeks before you noticing
any considerable changes.
Research indicates that
even with a longer break,
say due to the holidays or
an injury, the body can
bounce back surprisingly
fast.
The concept of "muscle
memory" is real.
Prevention of burnout
Taking a longer break
helps prevent mental and
physical fatigue.
Injury recovery
If you've been dealing with
minor injuries, then the
holidays are perfect for
incorporating a longer
break for healing.
Improved performance
A well-timed break allows
your body to recover fully,
potentially leading to
enhanced strength and
endurance when resuming.
Increased motivation
You may come back with a
newfound enthusiasm for
your workouts.

Scientific references
1. Muscle Atrophy during Prolonged Inactivity (2013)
2. Muscle memory and a new cellular model for
muscle atrophy and hypertrophy (2015)
3. Detraining and tapering effects on hormonal
responses and strength performance (1989)
 Let’s
start 2024
strong
As the New Year
approaches, it's time to
set the foundation for a
strong start.

Sometimes it’s hard to get

back on track and you just
need a clear overview or
someone who supports
you on your journey.
This guide will help you
start the New Year
strong and healthy.

PROGRESSIVE TRAINING APPROACHES:

Begin with low-intensity Prepare a training plan

exercises and gradually
increase intensity and
duration to prevent
post-holiday injuries.
Focus on nutrient-dense
foods.
Consider supplements
like omega-3s, vitamin D3,
magnesium, electrolytes,
and Go Primal protein
powder to aid recovery
and support training.
that gradually
reintroduces your body
to regular exercise
routines.
Prioritize flexibility,
mobility, and stability
exercises to prevent
injuries and build a
strong base for more
intense workouts.

Week 1-2 Week 3-4

Focus on basic movements Introduce more complex
-squats, deadlifts, push-ups movements
-10 reps for 3 sets -snatches, cleans
-low reps, higher intensity
Supplements enhance
your regular diet to
ensure a healthy
supply of nutrients.
They contain vitamins
and minerals that
help you feel better,
look better, and even
sleep better.

Supplementation
Routine
Omega-3: Protein Powder:
Take 1000mg daily Mix 30g (1 scoop) in
with meals for 300-400 ml of cold
joint health and water or milk
recovery. post-workout or
before bedtime
Vitamin D3: for muscle recovery
and satiety.
Take 2000-5000 IU
daily to support HydraForce:
immune function.
Use during and
Magnesium: post intense
workouts to get
Take 200-400mg the power of
before bedtime creatine and
for better sleep restore
quality. electrolyte balance
and hydration.
 A Balanced
and
Sustainable
Lifestyle
Continue
incorporating
these practices
into your daily life,
aiming for
progress, not
perfection.

Reflect on your progress: Practice gratitude

Celebrate
achievements and
recognize areas for
improvement,
reinforcing positive
habits and learning
from challenges.
Go beyond just “nutrition
and workouts”.
Your mind plays a huge
role in your progress!
daily, engage in deep
breathing or
meditation exercises,
and schedule moments
of self-care.
Reflect on progress,
celebrate
achievements, and
cultivate an adaptable,
balanced approach
toward health that
extends far beyond
the holiday season.

REMEMBER
Building sustainable habits involves consistency and
flexibility. Embrace a balanced approach to nutrition and
fitness, making adjustments as needed. Remember, small,
consistent changes lead to significant long-term results.
ON-THE-GO
WORKOUTS

Print and take it with

yourself anywhere
 Bodyweight
Blast
10 BURPEES
15 AIR SQUATS
20 MOUNTAIN CLIMBERS
15 PUSH-UPS
20 JUMPING JACKS

Repeat for 20 minutes, aiming

for as many rounds as possible
with proper form.

Tabata
Madness
SQUATS
PUSH-UPS
LUNGES
(alternate legs each round)
SIT-UPS
PLANK HOLD

Alternate between exercises

for 8 rounds of 20 seconds of
work followed by 10 seconds of
rest.
 Full-Body
Fury
10 HANDSTAND PUSH-UPS
(or pike push-ups)
15 JUMP SQUATS
20 CRUNCHES
15 BOX JUMPS
(or step-ups)
10 PULL-UPS
(or inverted rows)

Complete as many rounds as

possible in 20 minutes, adjusting
movements to your fitness level.

EMOM
Madness
MIN 1: 15 AIR SQUATS
MIN 2: 10 PUSH-UPS
MIN 3: 20 JUMPING LUNGES
MIN 4: 12 SIT-UPS
MIN 5: 30 SEC PLANK HOLD

Complete the designated reps or

time within each minute and rest
for the remaining time. Repeat for
20 minutes.
These workouts offer
variety, intensity, and
a mix of strength,
cardio, and core
exercises for a
comprehensive
bodyweight CrossFit-
style routine.

Adjust intensity and

movements to match
your fitness level and
always prioritize
proper form and
safety.

+1
Deck of Cards
CHALLENGE NEW YEAR’S
PARTY
SPECIFIC

Assign an exercise to each suit:

HEARTS Instructions:

BURPEES
Flip cards one by one,
DIAMONDS completing the number of reps
JUMPING JACKS based on the card's value
(e.g., 10 of hearts = 10 burpees).
CLUBS
PUSH-UPS Face cards equal 10 reps,
Aces equal 15 reps.
SPADES
Continue for 20 minutes, aiming
SQUAT JUMPS to complete the deck.
 We believe that humans should reset and go back to

DIE YOUNG AS their origins, where we were eating non processed

foods, being exposed to nature's elements and
exercise constantly as part of our daily routine.

LATE AS POSSIBLE
TRAIN EAT LOVE REPEAT