As a Jewish teen, Passover is a time of spiritual reflection, family gatherings, and traditional observances. It’s a period to come together with loved ones, recount the Exodus story, and enjoy the rituals of the seder. However, it can also be a time when regular routines, including fitness, might be disrupted. As a cross-country and track runner myself, deviating from my regular training plan during the holidays can make me feel like I’m losing the progress I’ve made. So, here’s a guide to help you maintain your athletic and physical fitness while dedicating time to your faith and family during this special time.

1. Plan Ahead
Before Passover begins, take some time to plan your schedule, factoring in family gatherings, meals, and any travel. Set specific, achievable fitness goals for the week. If you can’t stick to your usual routine, don’t stress—just find ways to stay active throughout the day. Adding a little extra time to any activity will help you stay on track; trust me!

2. Short, Effective Workouts
With the busy Passover schedule, finding time for long workouts can be challenging. Instead, opt for short, high-intensity sessions that can be completed in 15-30 minutes. Bodyweight exercises like squats, push-ups, and lunges, or quick cardio bursts like jumping jacks or stair sprints, are great options. If you can, fit in a 30-minute run to maintain some of your fitness. Just make sure you wait one to two hours after a big holiday meal before hitting the pavement, as your body will need time to digest.

3. Mindful Eating
Passover meals come with their own array of delicious foods, from matzo ball soup to brisket, and let’s not forget the famous charoset! While it’s important to enjoy the holiday fare, practicing mindful eating can help prevent overindulging. Start with smaller portions, savor each bite, and balance your plate with healthier options like roasted vegetables or a fresh salad. Eating slowly and chatting with family members at the table will help you focus on the conversation rather than just the food.

4. Stay Hydrated
The festivities of Passover often involve long hours around the table, and it’s easy to forget to drink enough water. Staying hydrated is crucial for maintaining energy and overall health. Keep a water bottle nearby and sip throughout the day, especially if you’re engaging in physical activities. Remember, when your bottle runs out, refill it—staying hydrated will keep you feeling energized for both your workouts and the celebrations!

5. Rest and Recovery
Passover, like the High Holy Days, can be physically and emotionally demanding. Prioritize rest and recovery by ensuring you get enough sleep and take time to relax. Adequate rest will help you stay energized and perform better during your workouts, keeping you ready for all of the Passover events and family time.

Navigating Passover as a Jewish teen athlete requires a balance between your physical fitness and spiritual commitments. By planning ahead, incorporating short but effective workouts, practicing mindful eating, staying hydrated, and prioritizing rest, you can maintain your fitness levels while honoring the meaningful traditions of Passover. Flexibility is key—adapt your routine as needed, embrace the activity opportunities within the festivities, and allow yourself to fully enjoy the holiday season.

Ultimately, the goal is to find harmony between your dedication to Judaism and your commitment to a healthy, active lifestyle. This approach will allow you to enjoy a fulfilling and balanced holiday experience while nurturing your body and spirit.

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