Don’t Skip Leg Day (Or Your Emotions...)

Surviving the Final Set of the Year

Manny Mohamed

Dec 24, 2024

Life’s a Mess, Let’s Stretch It Out

You know that feeling when you’re on your last set at the gym, and your arms are shaking.

Your form is questionable at best.

And you’re wondering why you ever thought lifting weights was a good idea?

That’s where we are right now in the year…lol

The holiday season is the ultimate “final set energy.” You’re pushing through, running on fumes, and just trying to make it to the end without dropping the metaphorical barbell.

And let’s be real—it’s not just the year that’s feeling heavy.

Life? Oh, you mean the spotter who bailed halfway through my set—leaving me to realize, way too late, that the barbell was too heavy to lift back up?….

The structures we thought would hold us forever are crumbling, everything feels uncertain, and that inner critic? Yeah, they’re right there, whispering that we’re too weak to handle it all.

But guess what? That final set? It’s where the growth happens…

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Let’s dig in and figure out how to finish strong(ish).

Warm-Up: Acknowledge the Weight (It’s Heavy, I Know)

Before we tackle the big stuff, let’s start with a little warm-up: acknowledging how freaking heavy life feels right now.

Change is hard. Everything around us is shifting—beliefs, relationships, goals—and it’s disorienting.

Add in the holidays, which somehow magnify everything, and you’ve got yourself a mental and emotional leg day.

Here’s the thing: it’s okay to feel all of it. Nostalgia, frustration, confusion—it’s like DOMS (delayed onset muscle soreness) for your soul. Painful, but it means you’re growing.

Life Gym Exercise: Emotional Labeling

What to Do: Pause and name what you’re feeling. “I feel ___ because ___.” (Yes, “I feel like a hot mess” counts.)
Why It Helps: Getting specific about your emotions is like stretching—it makes the hard stuff easier to handle.

Burnout Set: The Reps You Hate But Make You Stronger

Let’s talk about the burnout set—the point where you’re convinced you have nothing left to give, and your inner critic is saying, “Why even bother?”

That’s where many of us are right now.

The tension is real: we’re outgrowing old beliefs and habits, but the new stuff hasn’t quite clicked yet. It’s like trying to PR (personal record) without a spotter—terrifying and a little chaotic.

But here’s the thing: the discomfort you’re feeling isn’t a sign you’re failing. It’s proof that you’re growing. Growth is messy, awkward, and sometimes feels like you’re failing spectacularly.

But trust me, you’re not. This is the part where you push through and surprise yourself.

Life Gym Exercise: The 5 Senses Grounding Technique

What to Do: Notice the following-
- 5 things you see
- 4 things you can touch
- 3 things you hear
- 2 things you smell
- 1 thing you can taste
Why It Helps: This gets you out of your head and back into the present moment, where you’re actually okay—even if it doesn’t feel like it.

Mindful Lifting: Don’t Skip the Form Check, Babe

You know what makes that last set bearable? Focusing on why you started in the first place (almost threw up writing this one because this is where I am frfr…unpacking this is gonna be….interesting.)

Sure, you’re sweating, your legs are shaking, and your trainer is yelling motivational quotes at you—but the why is what keeps you going. Life is the same.

If you’re fixated on how things “should” look, you’re limiting what’s possible.

Maybe your year didn’t go as planned (whose did?), but that doesn’t mean it didn’t go exactly how it needed to.

Let go of the how.

Lean into the why.

What’s driving you? Why does it matter?

When you focus on that, the rest gets easier—or at least more bearable.

Life Gym Exercise: Pause-and-Reflect Practice

What to Do: When you feel stuck, ask yourself:
- “What emotion am I feeling right now?”
- “What am I trying to avoid or achieve?”
- “Does this align with my why?”
Why It Helps: This exercise is like checking your form before lifting—it keeps you intentional and prevents unnecessary strain.

Spotters Needed: No One Lifts Heavy Alone (Not Even You)

Here’s the tea: No one does their heaviest lifting solo.

In the gym, you’d call for a spotter.

In life? You build systems of care and lean on the people who support you.

These are the tools and relationships that hold you steady when the weight feels unbearable. Morning rituals, boundaries, friends who send you memes at 2 a.m.—these are your lifesavers.

The holiday season has a way of making us feel like we have to do everything ourselves, but spoiler alert: you don’t.

Ask for help, take breaks, and don’t be afraid to say no. You’re not weak for needing support; you’re smart.

Life Gym Exercise: The Daily Alignment Tracker

What to Do: At the end of each day, jot down:
- Aligned Choices (What felt right?)
- Impulsive Actions (What didn’t?)
- Emotional Triggers (What set you off?)
- Positive Outcomes (What went well?)
Why It Helps: This helps you spot patterns and celebrate progress—even if it’s small.

Cool Down: Foam Roll Your Feelings and Find Your Holiday Chill

When the final set is done, you stretch it out, take a deep breath, and reflect.

The holidays are your cool-down—a chance to pause, realign, and maybe even notice the little miracles hiding in the chaos.

This isn’t about measuring your worth or achievements. It’s about asking yourself the real questions:

What’s my why?
Where am I focusing my energy, and is it going to the right people and places?
What old beliefs or structures am I ready to let go of?
What am I building for myself moving forward?

Life Gym Exercise: The “What’s in My Control?” Technique

What to Do:
- Make two columns: “In My Control” and “Out of My Control.”
- Write down your worries and sort them.
- Focus on what you can influence, and let the rest go.
Why It Helps: Frees up your energy to focus on what matters most.