Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor
The holiday season is a time of joy, celebration, and togetherness. But in relation to your fitness focus, it can also bring a whirlwind of challenges: endless feasts, disrupted routines, and tempting sweets at every turn. Don’t let the festivities derail your progress. With a little planning and smart strategies, you can maintain your fitness goals while still enjoying the holiday magic.
1. Prioritize Movement, Not Perfection
The holidays are busy, and your regular workout schedule may be thrown off. Instead of striving for perfection, aim for consistency. If you can’t hit the gym for your usual hour-long session, opt for a quick 20-minute bodyweight workout or a brisk walk around the neighborhood.
Quick Tips:
- Schedule “mini workouts” into your day (e.g., 10-minute bursts of activity).
- Focus on compound movements like squats, push-ups, and burpees for maximum impact.
- Involve family members by making it a group activity, like a post-meal walk.
2. Make Smart Food Choices (But Don’t Deprive Yourself)
Food is one of the best parts of the holiday season, and you shouldn’t have to miss out. Instead of restrictive dieting, aim for balance and mindfulness.
Quick Tips:
- Fill your plate with veggies and lean protein before indulging in heavier dishes.
- Use the “one-plate rule” to avoid overloading on multiple servings.
- Savor holiday treats slowly, focusing on quality over quantity.
3. Stay Hydrated
With the abundance of cocktails, hot cocoa, and festive drinks, it’s easy to forget about water. Hydration plays a key role in energy levels, digestion, and even appetite control.
Quick Tips:
- Drink a glass of water before every meal to avoid overeating.
- Alternate alcoholic drinks with water to stay hydrated and reduce excess calorie intake.
- Keep a reusable water bottle nearby as a reminder to sip throughout the day.
4. Plan Ahead for Parties and Gatherings
If you’re attending multiple parties, it’s easy to lose track of your nutrition and activity levels. A little planning goes a long way.
Quick Tips:
- Eat a balanced meal or healthy snack before you head to a party to avoid overeating.
- Volunteer to bring a nutritious dish so you’ll always have a healthy option available.
- Practice “mindful mingling” — socialize away from the food table to avoid grazing mindlessly.
5. Make Sleep a Priority
Late-night celebrations and holiday stress can disrupt your sleep schedule. Lack of sleep increases cravings and makes it harder to stay motivated.
Quick Tips:
- Set a consistent bedtime, even during the holidays.
- Limit screen time 30 minutes before bed to improve sleep quality.
- Try relaxing activities before sleep, like reading or deep breathing exercises.
6. Don’t Sweat a Setback
Even with the best intentions, you might miss a workout or indulge a little too much. That’s okay. The goal is progress, not perfection.
Quick Tips:
- View “off” days as a normal part of the journey, not a failure.
- Focus on getting back on track with your next meal or workout, not “making up” for it.
- Avoid the “all-or-nothing” mentality — one meal won’t ruin your progress, but quitting might.
7. Use Holiday Fun to Stay Active
The holidays offer plenty of creative ways to stay active without hitting the gym. Turn ‘time off’ into opportunities for movement.
Quick Tips:
- Take part in community events, eg Park Run
- Organize family games, go to the park or a bush walk in nature to get fresh air and vitamin D
- Make decorating the house an active affair by climbing ladders, hanging lights, and moving boxes. Gardening or spring cleaning the house will help increase that activity for the day.
8. Set Realistic Goals
The holidays aren’t the time to aim for massive fitness gains. Instead, focus on maintaining your progress and staying consistent.
Quick Tips:
- Reframe your goals for the season (e.g., “Maintain my current weight” instead of “Lose 10 pounds”).
- Track small wins, like hitting step goals or drinking enough water each day.
- Use the “New Year’s Mindset” to view the holidays as a transition into a fresh start for January.
9. Practice Gratitude and Self-Compassion
The holidays are about joy, love, and connection. Be kind to yourself if you stumble. Self-compassion helps you stay motivated and avoid guilt-driven behaviors.
Quick Tips:
- Celebrate small victories, like choosing a healthier dessert or fitting in a quick workout.
- Remind yourself that fitness is a lifelong journey, not a short-term sprint.
- Reflect on what you’re grateful for, from your health to your loved ones.
Final Thoughts
The holidays don’t have to be an “all-or-nothing” period for your fitness goals. By staying flexible, mindful, and self-compassionate, you can navigate the season with confidence. Stick to your fitness values, enjoy the festive moments, and remember that progress is about persistence, not perfection.