The holidays are upon us, bringing joy, excitement—and stress.

For many, this time of year also brings challenges like juggling commitments, managing budgets, and maintaining a sense of balance. But what if we told you that the tools to manage this seasonal stress—and prevent burnout—are within your reach?

In a recent episode of my podcast, I had the pleasure of speaking with Hande, an online personal trainer and corporate wellness expert based in Barcelona, Spain. Hande shared her expertise on navigating holiday burnout and provided actionable tips that can be applied year-round. Here's a deep dive into our engaging conversation.

Watch the video on YouTube

Coming Monday, November 18

Listen to the podcast on Kathie’s Coaching Podcast

Meet Hande: From Istanbul to Barcelona, Championing Wellness

Hande’s journey began with her passion for sports like swimming and gymnastics, which led her to study biomechanics and kinesiology.

Over the years, she has specialized in post-orthopedic surgery recovery and corporate wellness, working with clients globally. Hande’s philosophy centers on enhancing productivity and well-being through movement and lifestyle medicine.

“I believe in creating sustainable habits,” she said, “whether you’re an athlete or someone working a desk job.”

Links to Hande:

🔗Hande’s Website: www.handeerel.com

🔗Hande’s Facebook: https://www.facebook.com/hande.bertelsen

🔗 Hande’s Linkedin: https://www.linkedin.com/in/hande-erel-829517263/

🔗 Hande’s Instagram: https://www.instagram.com/hande_personal_trainer/

Understanding Holiday Burnout

Hande broke down holiday burnout into two categories:

1. Personal Stressors

   • Overspending and travel demands

   • Family dynamics or grief

   • Difficulty balancing joy with sadness

     2. Professional Stressors

   • Year-end deadlines and bonus negotiations

   • Holiday parties and client engagements

These factors can lead to anxiety, disrupted sleep, and even weight gain—all of which impact productivity and mental health.

But Hande reminded us, “Exercise is a scientifically proven way to balance these emotions and keep stress hormones like cortisol in check.”

Movement as Medicine: Small Steps, Big Results

Hande shared her go-to strategies for incorporating exercise into even the busiest of schedules:

• Set Realistic Goals

  “If you can’t stick to your regular workout routine, aim for short, all-out workouts or maintenance exercises,” she advised.

• Involve Your Family

  She highlighted creative ways to include loved ones in your wellness routine, like turning playtime with kids into a workout. “My boys are my best dumbbells,” she joked.

• Leverage Technology

  From online workouts to motivational podcasts, there are plenty of tools to keep you moving, even on the go.

Nutrition Tips for the Holidays

Hande emphasized a balanced approach: moderation.

“Start with the healthiest option on the table, then enjoy your favorite treat guilt-free,” she suggested.

Maintaining a healthy relationship with food and making mindful choices can keep your immune system strong and energy levels high.

Workplace Wellness: Combatting “Sitting Is the New Smoking”

For those spending long hours at a desk, Hande offered practical tips:

• Micro-movements: Stretch at your desk or take a quick walk every hour.

• Walking meetings: These not only boost physical activity but also spark creativity and open communication.

• HR Initiatives: Companies can promote wellness by providing gym access, hosting fitness workshops, or even offering healthy meal options during meetings.

Top Tip for Managing Fitness in a Busy Schedule

Hande’s personal secret? Morning workouts.

“If I don’t get it done early, it’s unlikely to happen,” she shared.

Starting your day with movement not only energizes you but also sets a positive tone for the rest of your day.

Takeaways

This episode was a treasure trove of insights for managing holiday stress and staying fit—both physically and mentally. Hande’s practical advice is a reminder that self-care doesn’t have to be complicated. Whether it’s squeezing in a 15-minute workout, taking a deep breath to reset, or simply walking while you meet, every effort counts.

I’ll be having Hande back on future episodes to discuss more wellness topics, including strategies to combat sedentary lifestyles in the workplace. Until then, start small, be kind to yourself, and remember: a little movement goes a long way.

Want to connect with Hande? Check out the links above for ways to bring her expertise into your workplace.

Let’s make this holiday season one of balance, joy, and well-being.

Peace out and Namaste!

About the Author:

Kathie Owen is a seasoned Corporate Wellness Consultant with over a decade of experience driving wellness initiatives.

With a rich background as a certified fitness trainer and life coach since 2002, Kathie combines her practical expertise in health and wellness with a deep understanding of psychological principles, thanks to her degree in Psychology.

Her holistic approach to corporate wellness not only fosters a culture of health and engagement among employees but also supports organizations in achieving their most ambitious wellness goals.

Kathie's Coaching and Consulting reflects her passion for empowering corporate executives to create thriving workplace environments through strategic wellness programs and employee engagement.

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