This time of year brings joy, celebration, travel, and family time. But, for many gym goers and active individuals it also brings routine disruption, larger-than-normal meals, and crazy schedules. Staying healthy during the holidays doesn’t require perfection, it requires a plan! You don’t need to avoid your favorite foods or spend extra hours exercising making up for extra treats. With a simple game plan and a few easy strategies, you can feel good, stay on track, and maintain your fitness momentum.
Before we get into it, let me state this; if you focus on the other 360-ish days of the year, the few holiday get togethers can be enjoyed a little more 🙃.
Ok, now that I’ve gotten that out of the way, let’s break down science-backed nutrition tips, quick travel-friendly workouts, and mindset strategies to help you stay consistent all season long.
Simple Nutrition Tips To Help During The Holidays
Tip #1. Meal Plate Construction.
You’re at the holiday get together and it’s time to eat, head straight to the protein! When constructing your plate, start with protein and let that be the foundation of your meal. Protein keeps you full longer, supports muscle maintenance, and helps stabilize blood sugar. During the holidays, when many meals consist mostly of heavy carbs and fats, protein becomes your anchor. Starting with carbs first can quickly fill up your plate and leave little to no room for protein.
🍽️ Holiday hack: Have a protein snack before parties so you don’t show up starving (greekyogurt, beef jerky stick + cheese stick, protein shake).
Pro Tip: If you can wait and be last in line, you’ll have the protein all to yourself! Plus, you won’t feel rushed to hurry through the line while others are waiting behind.
Once you have your protein, add the veggies (if there are any) next! Vegetables add volume and fiber to your meal, which help manage calories without making you feel restricted. Use your hand to help guide you-about two fist-sized portions will be roughly 2 servings; which is plenty!
You have your protein, you have your veggies, now you can add the other delicious, carb-heavy sides! You’ll want to pile those on; avoid heaping portions of these foods. Eat just enough to satisfy that craving.
Tip 2. Stay Hydrated! Especially when traveling.
Fatigue, cravings, and headaches often come from dehydration. Travel days, alcohol, and salty foods exacerbate this.
💧Holiday Hack: Drink 8-12 ounces of water before meals.
Pro Tip: Keep a water bottle with you during travel. Traveling by car? Plan for extra potty breaks!
Tip 3. Eat Slowly And Pause Before Having Seconds.
Your hunger and fullness cues take time to respond. By eating slowly, you avoid mindless overeating. Try a 10-minute rule: finish your first plate, wait ten minutes, then decide if you’re truly hungry for more.
Tip 4. Don’t “Save Up” Calories for Big Meals
Skipping meals to “save room” leads to being hangry (IKYK), poor plate construction, and overeating later. Instead, continue with your normal meal routine. If you get together is at lunch, eat a balanced breakfast. If it’s later in the evening, have a protein-heavy snack before your event and drink plenty of water throughout the day. You’ll make better choices, feel more energized, and not show up hangry!
Travel-Friendly Workouts
Another way to staying on track this holiday season is to have simple (not easy 😅) workouts you can do anytime, anywhere; no equipment needed!
These workouts fit easily into a busy holiday schedule. Each one taking 15:00 tops! So, you can check that box without the stress!
Workout 1
As Many Rounds As Possible in 12:00:
5 push-ups
10 air squats
20 sit-ups
Workout 2
Every minute on the minute for 10:00:
Min 1 | max rep Burpees
Min 2 | rest
Workout 3
4 rounds for time:
10 shuttle runs
20 walking lunge steps
30 plank shoulder taps
– 1 shuttle run rep equals 25 feet out and back.
Workout 4
3 rounds each for time:
50 sir squats
200-meter run
– Rest 2:00 after each round.
Workout 5
As Many Rounds As Possible in 15:00:
25 jumping jacks
15 v-ups
5 burpee broad jumps
Additional Thoughts and Tips for Staying Consistent
- The goal isn’t perfection, it’s planning. “Failure to plan, is planning to fail.”
- A 10- 20 minute walk can keep you feeling motivated, accomplished, and energized!
- Schedule Your Workouts Like Appointments; if it’s on your calendar, you’re more likely to follow through!
- Use Travel Days as Rest Days.
- Don’t stress if your routine shifts. A plan allows you to be flexible. A flexible, planned out day is better than an unplanned chaotic one.
The holidays don’t have to derail your progress. Leaning on simple nutrition habits, planning to squeeze in quick workouts, and keeping a flexible mindset, allows you to stay consistent while still enjoying everything this season has to offer.
“Small actions done regularly always beat all-or-nothing thinking.”
Cheers to a fun, healthy, and blessed holiday season!
