🎄 The 7-Day Holiday Wellness Challenge: Feel Better, Move Better & Stress Less This Season

The holidays are here… which means joy, twinkle lights, extra family time — and a whole lot of stress, busyness, and “I’ll get back to taking care of myself in January.”

If you’re like most women we work with at Evolv Physical Therapy & Performance, the holiday season tends to pull you in a thousand different directions. Between shopping, hosting, baking, working, and keeping the family running…

YOU often end up at the bottom of your own priority list.

But your body doesn’t take a holiday break. Your pelvic floor doesn’t magically relax because the calendar gets busy. Your shoulder, hips, and low back don’t stop reminding you they’re there.

So this year, we’re doing something different.

Introducing…

✨ The 7-Day Holiday Wellness Challenge

A simple, doable reset designed to help you feel calm, strong, and centered — even in the chaos.

No workouts that take an hour. No complicated diets. No unrealistic expectations.

Just one small, meaningful action each day — something you can do in 5–10 minutes that helps you feel more grounded, more energized, and more you.

This challenge is perfect for:

• Busy moms

• Women navigating pregnancy, postpartum, or menopause

• Anyone wanting a little more strength + sanity

• Anyone who wants to start 2026 feeling better — not burnt out

  
  

Let’s dive in 👇

DAY 1 — Hydrate Like You Mean It 💧

The fastest way to feel better FAST? Hydration. Aim for half your bodyweight in ounces (plus LMNT if you need a boost).You’ll have more energy, better focus, and your pelvic floor will thank you.

DAY 2 — 10-Minute Mobility Reset 🧘‍♀️

Your hips, back, neck, and pelvic floor carry a lot of holiday tension. Today, take 10 minutes to breathe, stretch, and move through your spine + hips.

Not sure where to start? Send us a DM and we can help you!

DAY 3 — Get Outside for a Walk 🚶‍♀️

Fresh air. Light movement. Peace. Even 10–15 minutes on the Interurban Trail, around Cedar Creek Park, or a loop by your neighborhood makes a huge difference in mood + stress.

DAY 4 — 5-Minute Core & Pelvic Floor Reset 🌸

This one is ESSENTIAL if you’re experiencing:

• Pressure

• Leaking with sneezing

• Low back or hip pain

• Ab separation (diastasis)

• Tightness from stress

Spend 5 minutes reconnecting with your breath, ribs, deep core, and pelvic floor. If you need guidance — our team can walk you through a quick personalized routine.

DAY 5 — Declutter Something Small 🧺

Holiday chaos hits your nervous system. Pick ONE small area:

• Your purse

• Your car

• A drawer

• Your desk

Remove what’s not serving you. Your brain will instantly feel lighter.

DAY 6 — Strength Snack 💪

Strength doesn’t need to be a full workout. Choose ONE movement:

• Squats

• Deadlifts

• Rows

• Carries

Perform it for 5–8 minutes. A little goes a long way — especially during the holidays.

DAY 7 — 5 Minutes of Stillness ☕

Coffee + quiet. Breathing + journaling. A moment to check in with you.

This is the day most women say they needed the most.

Why This Challenge Works

Because each day:

• Reduces stress

• Supports pelvic floor + core health

• Keeps your body moving

• Gives your nervous system the reset it deserves

• Helps you avoid the “holiday pain cycle” we see every December

  
  

You don’t need perfection — just consistency with small actions.

Ready for a simple reset this holiday season?

Join the 7-Day Holiday Wellness Challenge and start feeling calmer, stronger, and more like you — in just 5–10 minutes a day.

👉 Click the link below to sign-up! (NO FEE! IT'S JUST TO KEEP YOU ACCOUNTABLE)

SIGN-UP HERE!