Protecting your year of progress, delicious butter chicken and our big win!
🧑🎄 Healthy holidays: protect your year of progress
The cold, hard truth: A year of hard work can unravel in two short weeks. Stay consistent, stay ahead.
The holidays are a time for celebration—but what happens when that celebration sidelines your health? Research shows it doesn’t take long for progress to slip. VO₂ max, a key marker of aerobic fitness, can drop by 4–14% in less than four weeks of inactivity. Even muscle strength starts to decline rapidly, with noticeable atrophy after just two weeks.
Is there any good news? Yes. It doesn’t take much to safeguard your progress. Staying consistent doesn’t mean sacrificing fun. Short, high-intensity workouts and keeping active with family traditions—like walking after meals or playing outdoor games—can preserve your hard-earned gains. Mindful eating helps too: enjoy festive treats, but don’t let indulgence spiral into a free-for-all.
Remember, fitness is an infinite game. Protecting your progress during the holidays means starting the new year strong—not playing catch-up. Enjoy the festivities, but keep moving and stay mindful. Your future self will thank you.
📑 From the research desk
⚖️ Daily self-weighing prevents holiday weight gain A study by The Obesity Society found that adults who weighed themselves daily during the holiday season maintained or lost weight, while those who didn't gained weight. It seems that regular self-monitoring can help prevent holiday weight gain.
👪 Children not immune to holiday health hazards Research from the University of South Australia revealed that children tend to gain weight and lose fitness during school holidays due to decreased physical activity and increased screen time. Encouraging active play during breaks can mitigate these effects.
💪 Not all is lost A review in Frontiers in Physiology indicates that muscle nuclei gained during training are retained even after periods of inactivity. This muscle memory facilitates quicker retraining, highlighting the long-term benefits of early-life exercise.
💊 Experimental pill significantly lowers genetic cholesterol Eli Lilly's experimental drug, muvalaplin, reduced lipoprotein(a) levels by up to 86% in a mid-stage trial. Elevated lipoprotein(a) is a genetic risk factor for heart disease, and this oral treatment shows promise in managing previously untreatable high levels.
📚 Content roundup
As the year draws to a close, we’re looking back at the Strove content that inspired, soothed, and energised us the most in 2024.
😌 Deep bodily relaxation After busy days and long weeks, this meditation became the go-to for finding calm and releasing tension. With its soothing guidance, it’s no wonder it topped the charts as the year’s favourite way to unwind.
🧘 Gentle flow yoga This accessible yoga session won hearts by offering a perfect blend of movement and mindfulness. It’s been a constant reminder that wellness doesn’t have to be intense to be effective.
🍛 Butter chicken curry - in a hurry Who doesn’t love a comforting meal that’s quick to prepare? This recipe brought a delicious twist to busy weeknights, earning its place as the most-read article of the year.
Here’s to another year of movement, mindfulness, and nourishing meals! What will top our favourites list in 2025?
📊 Trends to watch
The 2025 ACSM Worldwide Survey of Fitness Trends highlights key developments shaping the fitness industry. Here's an overview of the top 5 trends:
⌚ Wearable technology: Devices like smartwatches and fitness trackers continue to dominate, providing users with real-time health data to monitor and enhance their fitness routines.
📱 Mobile exercise apps: The rise of smartphone applications offers accessible workout programs and tracking capabilities, catering to the growing demand for flexible fitness solutions.
🧓 Fitness programs for older adults: Tailored exercise programs are increasingly focusing on the older demographic, addressing their specific health needs and promoting longevity.
🏃 Exercise for weight loss: Structured exercise routines aimed at weight reduction remain a priority, reflecting the ongoing emphasis on combating obesity.
🏋️ Traditional strength training: Classic methods of building muscle strength continue to be fundamental, appealing to a wide range of fitness enthusiasts.
These trends reflect a shift towards technology-driven solutions and inclusive fitness programs. Strove continues to align with these developments, helping users stay ahead of the curve.
💡 Quick tip of the month
🪦 Where habits go to die: Habits don’t disappear—they fade when we stop showing up. The key to keeping them alive? Consistency.
James Clear’s Two-Day Rule from Atomic ⚛️ Habits is simple: never skip a habit two days in a row. One missed day is a slip, but two creates a new, unwanted pattern.
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During the holidays, even small actions—like a quick walk or 10 push-ups—keep momentum alive. Showing up daily, no matter how small the effort, ensures your habits survive the season.
📰 News
🎉 Strove wins Healthtech Startup of the Year at SA Startup Awards 🚀
We are thrilled to announce that Strove has been awarded Healthtech Startup of the Year at the South African Startup Awards hosted by Startup Club ZA. This prestigious honour reflects our dedication to creating impactful solutions that promote long-term well-being.
This achievement would not have been possible without the unwavering support of our incredible partners, users, and team. Your trust and engagement drive us to continually innovate and excel. Thank you for being an integral part of our journey.
Here’s to reaching more milestones, creating greater impact, and celebrating many more wins together!
💉 Trump picks RFK Jr. to lead the health department: Controversial or game-changing?
Former President Donald Trump has named Robert F. Kennedy Jr. as head of the US Department of Health and Human Services. The choice has sparked debate due to RFK Jr.'s anti-vaccine stance, especially in light of a new study that highlights the success of the HPV vaccine in drastically reducing cervical cancer rates.
At the same time, RFK Jr.’s focus on fixing the US food system could address a big driver of poor health. Highly processed foods are linked to rising rates of obesity, diabetes, and heart disease, making this a crucial area for reform.
Kennedy’s leadership could bring bold changes, but his vaccine views and past controversies raise questions about whether the risks outweigh the potential benefits. Will he tackle systemic health issues—or create more divisions?
👥 Community corner
Users have their say:
💬 “Exciting to see who is first every day, myself, my manager or my regional manager - currently I am in front of both of them.... :-)”
💬 “I have never been motivated to do my walks every day like I am now. I also enjoy seeing my colleagues competing!”
💬 “Great nutrition and recipe ideas. I'm going to try that Crudite for sure!”
🌟 Reflect, recharge, and reset
As we wrap up 2024, it’s the perfect time to focus on what truly matters: your wellbeing. The holidays offer a unique chance to slow down, embrace healthy habits, and set the tone for a strong start to 2025.
Whether it’s staying active, reconnecting with loved ones, or prioritising rest, every small step you take now can have a big impact on your physical and mental health.
Let’s make 2025 the year of progress and purpose. Use this holiday season to reflect, recharge, and reset—so you can step into the new year refreshed and ready to achieve your goals.
Here’s to health, happiness, and growth in 2025. 🎉
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