Pause, Rest, Reset: A Holiday Guide for Everyday Athletes | Athlete’s Compass

In this holiday-themed episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai shift the focus away from hustle and mileage to explore the restorative power of seasonal slowing down. Drawing on Nordic traditions and endurance science, the trio discusses how embracing the darkness, cold, and stillness of winter can lead to better recovery, mental clarity, and long-term athletic gains. From saunas and snow plunges to puzzle nights and mindful movement, this conversation is a permission slip to pause and rethink what productive training really means during the holiday season.

Key Takeaways
Rest is productive: The holidays are a great time to reset, not to push harder.
Seasonal rhythms matter: Cold and dark seasons can be powerful recovery periods.
Sleep and recovery improve HRV and overall wellness.
Cross-training opportunities: Activities like skiing, walking, skating, or fat biking can maintain fitness and refresh the mind.
Sauna + snow plunges = physiological and mental recovery.
No bad weather, just bad clothing—layer up!
Give yourself grace: Missing a session or slowing down won’t ruin your fitness.
Holiday nutrition should be intuitive, not guilt-driven—enjoy treats in moderation.
Make time for family and connection—it’s part of your foundation.

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