Holidays Are for Rest, Connection & Recharging ⚽❄️
By Gina Alfieri, Holistic Nutritionist & Wellness Practitioner
The holiday season is a well-deserved pause in our busy soccer schedules—a time to rest the body, reset the mind, and reconnect with the people who matter most. Time away from structured training is not time lost; it’s when athletes recover, grow stronger, and come back refreshed and motivated. We
encourage players to get a little extra sleep, laugh often, and enjoy quality time with friends and family. Mental rest is just as important as physical recovery, especially during a long season.
Stay Active—Just Differently
While organized practices may pause, movement should still be part of each day. Staying lightly active keeps joints mobile, supports circulation, and maintains coordination—without the pressure of training.
Fun, low-stress ways to move over the holidays:
• Playing outside with friends or siblings
• Skiing or snowboarding
• Tobogganing or sledding
• Skating (outdoor or indoor rinks)
• Winter walks or hikes
• Backyard games, pickup sports, or family fitness challenges
• Yoga, stretching, or mobility work at home
The goal isn’t intensity—it’s joyful movement.
Enjoy the Food—While Supporting Performance
The holidays are also meant to be enjoyed, and food is a big part of connection and celebration. Athletes don’t need to avoid treats entirely, but balance matters.
Excess added sugar can increase inflammation, impact recovery, and may make athletes more susceptible to injury when they return to training. A helpful approach is to enjoy holiday foods mindfully while still prioritizing nutrient-dense options most of the time.
Healthy & Delicious Treat Ideas
• Dark chocolate (70%+ cocoa)
• Homemade energy balls (dates, nut butter, oats)
• Greek yogurt with berries and a drizzle of honey
• Baked apples or pears with cinnamon
• Banana bread or muffins made with less sugar
• Protein-packed smoothies or hot chocolate made with cocoa and milk or bone broth.
• Trail mix with nuts, seeds, and a small amount of dried fruit
Aim to pair treats with protein and healthy fats to support stable energy and recovery.
Check out these FREE healthy recipes for you & your family:
Want the full list?
Enjoy this slower season, Milton Magic families. Rest well, move often, eat mindfully, and come back ready for a strong, healthy return to the pitch.