Feeling anxious about the Holiday season? Not sure how you'll stay healthy during the Holidays when there's so much temptation? Don't panic! Use these Holiday wellness tips to stay consistent to your goals and still enjoy the Christmas season.
The Holiday season is known for its excessive indulgence, parties, and alcohol. Which means it can be a bit difficult to prioritize a healthy lifestyle.
However, since the "Holidays" lasts for about a 6-week time frame, it's important to have a game plan to stay fit and healthy.
After all, you don't want all your hard work to go out the window.
As a Certified Strength Coach and a Nutrition Coach, every year I have people come to me wondering how to "survive" the Holidays.
But here's the thing:
I don't believe in the typical "survive" the season type of advice. I think it sets clients up for a rough go with mental health and deprivation.
But I do have some habits for keeping you healthy and staying fit during the Holidays.
These tips aren't tricks or anything out of this world, instead, they're basic habits that when made a priority, work.
What's Wrong With The "Survival Mode" Mindset
This time of year everyone is on one of two mindsets when it comes to fitness and health and Christmas:
- The "ignore everything about real life until the New Year when I can work it off" group.
- Or the "How do I survive?? How do I avoid weight gain and bloating" and stay fit during the Holidays
This is why I struggle to write blog posts like these because I disagree with both the mentalities listed above.
For starters, your body doesn't work on the "I ate a chocolate bar but I run tomorrow so it balances out" idea. Not from a loose weight permanently perspective and not from a health perspective.
Ever heard the saying "you cannot out-train a bad diet"? Because it's true. Your body appreciates and responds to quality and consistency. The way your body stores the chocolate bar will probably be much different than the way it burns the calories from the run. The two don't always equate to each other.
Also, I don't believe that the holiday season should be about trying to survive. I truly believe that you should enjoy Christmas, family, friends, and food while remaining true to yourself and without any guilt. Eat some damn cookies. Enjoy them. Have an extra drink. It's ok.
So how do you have a healthy Holiday season? By using the tips below!
12 Important Holiday Wellness Tips
If you want to stay fit during the holiday season you're going to need to stay true to your goals, beliefs and lifestyle.
There's no quick-fix for this.
However, there are some healthy habits you can embrace to help you both stay fit, indulge, and relieve stress.
Remember, your body thrives on consistency. On routine. The habits are not rocket science but they work.
#1 Drink A Ton Of Water
Your body is primarily water. It thrives off of water. Water lets your body do its job... and it also helps your body metabolize shit food and booze.
So drink up.
Give your body the tools it needs to process the extra indulgence over the holiday season.
Here are some tips to drinking more water but the truth is, it just needs to be a focus.
Trust me, water is going to help:
- Reduce your bloating
- Keep you from being mega hungover
- Your body to digest
- Keep energy stable
Aim for 2.5L at least per day to help you stay healthy during the holiday season.
#2 Stay Active: Keep Up Your Workouts But Make Them Quick
Don't just stop all activity for the month of December. Your body freaks out and it doesn't do anyone any good.
Exercise is just as good for physical health as it is for mental health.
Not to mention that exercise has a host of other benefits outside of weight loss that will help you stay happy over the holiday season. So stick with your current volume.
However, as your social schedule fills up you may be more strapped for time than normal. Instead of your usual session you may find yourself having to:
- opt for shorter workouts (just make them intense, it's fine!)
- change your workout time
- be able to work out somewhere new
STOP making excuses about not having time to stay active during the holiday season this 12 days of Christmas workout is a fun and fast way to stay active.
Instead, focus on skipping the gym and getting your workouts done at home.
The SMASH Fit For Life program is a great place to start if you need some motivation on what to do exactly.
All the workouts are easy to squeeze in and working up a sweat will make you feel good with the extra indulgences.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
Fit Hack: The secret to staying fit during the holiday season (and any time of the year) is to stop dreading and despising your workouts.
Find workouts that suit your goals, your lifestyle, and that you somewhat enjoy.
#3 Eat Normal Food
Just because it's Christmas time doesn't mean you need to have spiked eggnog and cream cheese gingerbread cookies for breakfast every day. Once will do 😉
Eat what you would normally eat throughout the day. That means a healthy breakfast to start off your day, a balanced lunch, and tasty, high-protein snacks.
By all means, enjoy a few extra treats, but don't eat everything in sight.
Have the cookie, grab a glass of wine, and enjoy it. Don't stuff yourself for the sake of stuffing yourself but don't restrict either. Just eat, enjoy, and laugh. Adding in some extra dairy-free probiotic foods for gut health doesn't hurt either if you're indulging a bit more than normal.
#4 Focus On Being ACTIVE not Just Working Out
Most holiday meals and some holiday parties are set around the dinner table... for hours.
And though there's nothing wrong with catching up with family and friends, make sure you move a bit too!
Make it a priority to get outside and go for walks, to play with kids, and generally to move because it feels good.
Not only does this help your mental health but your body really needs it.
A good goal is to try and maintain 8000 steps per day over the holiday season.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
#5 Bump Up Your Protein
Increasing your protein can help keep you full so that you're not mindlessly snacking. It's also a good way to boost your immune system.
This doesn't mean you need to gag down chicken breasts and pork chops. using a beef protein powder to bump up your intake or collagen powder can work wonders.
Here are 12 wicked collagen recipes to help you increase your protein.
#6 Make Your Own Food For Holiday Parties
If you know that the holiday season includes five full days of extremely heavy eating at your parents' house, bring food!
If you know that you're stomach is going to hate you if you eat ALL THE THINGS, bring along a few of your own.
Make some dishes or desserts to contribute so that you have some healthier options on the table to grab (like this peanut butter protein fudge or collagen donuts).
You don't need to restrict but do listen to your body.
#7 Eat BEFORE You Go
Don't show up to holiday meals ravenous and expect your willpower to hold you over. It won't happen.
Instead, have a high-protein snack before you go and then practice mindful eating.
Eat the food until you're full but not just because it's there.
#8 Have A Game Plan For Holiday Stress
Part of staying fit and healthy during the holiday season is making sure you have stress relief and taking care of your mental health.
There's a lot of stress around the holidays from family drama, preparing big meals, and making it "magical" for kids. Which means some holiday burnout for people.
Have a plan in place to handle the stress and for practicing self care.
Some great ways to de-stress are:
- Getting outside
- Moving in ways that feel good
- Yoga poses for stress
- Dancing it out
- Stress relief bath bombs
- Make sure to get at least seven hours sleep
Whatever it looks like for you, have a plan to execute.
Use these natural products to ease anxiety throughout the day.
#9 Avoid Crazy Restriction Diets
Practice healthy eating habits or mindful eating but don't expect yourself to say no to every cookie. You're setting yourself up to fail.
Instead, allow yourself to enjoy some extra indulgence and your favorite holiday treats but don't gobble up the tray.
Stay full and fueled with regular food and remind yourself that your body needs food.
#10 Make Your Own Desserts
I'm not saying you should never have regular treats. However, sometimes it's nice knowing there's a healthier option on the table.
Some of my favorite semi-healthy desserts are:
#11 Slow It Down
Chew your food. Truly!
Rushing through a meal means you're more likely to overeat. It takes 20 minutes for your stomach to tell your mind that you're full.
If you're already on your second plate after ten minutes, chances are you're going to be stuffed.
Slow down, enjoy the meal, and chew your food.
#12 Drink Smart... And Safely
You're going to have some alcohol- and that's okay!
A good rule of thumb though is to drink one glass of water for every one alcoholic drink.
This way, you'll stay hydrated, avoid a wicked hangover, and be less likely to overeat completely.
You can always use some of the low-sugar mocktails from below too!
The Holiday's Are NOT About Survival
If you have weight loss goals, the holiday season is just one temptation after another. But that statement is wrong. You shouldn't dread Christmas or have to "survive".
When you're always trying to "survive" you're putting your body in a constant state of stress- mentally and physically.
Believe it or not, but your body wasn't meant to sit at one exact scale number or composition the entire year. Fluctuation is normal. It's okay to gain a little at Christmas time and lose a little in the following months. Minor fluctuations are expected.
Instead of the focus being on surviving I think the emphasis should be on staying healthy, energized, and enjoying yourself.
And these wellness tips do just that.
Personally, I strive for routine over Christmas time. I definitely eat more, drink more, and generally indulge more but I also stay consistent with the basics.
While Christmas seems like a six week period, you don't need to indulge every single night. Pick your times and enjoy them.
The secret to stay fit during the Holidays is not to dread or survive. Enjoy the extra time with family, the silly movies, the brightness in the eyes of kids, and the magic of the season.
hat's it! Those are my wellness tips and advice to staying fit and healthy over Christmas. The Holiday's don't need to be a battle between a healthy lifestyle and indulgence.
Stay consistent with what you believe in, indulge when you want, and most importantly, enjoy the people around you. Laugh lots at holiday parties, enjoy the holiday meals, and make good memories. Don't ruin the season with overthinking.
Alice | Letters to my Daughter says
This is really helpful. I think the bit about listening to your body is what I really need to take notice of. I'm a bugger for just powering through because something is tasty but I always feel awful afterwards.
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fitasamamabear says
Listening to your body is super hard! It's one of those "I'm not hungry I just want to put it in my mouth" struggles- it's real haha. Definitely indulge, but paying more attention to the indulgences so that you still FEEL GOOD makes a big difference- Merry Christmas!
Virjinia @ With Purpose and Kindness says
I love this! I haven't stressed about eating at all this year and I truly feel better! I keep my workouts consistent and my body thanks me for it!
fitasamamabear says
I love hearing this! The last thing we need to do is add MORE stress to our lives- way to go!
thatssodarling says
I'm so working on this, these are great tips. Trying to keep the balance throughout the day! Thanks for sharing!
-Ashley
fitasamamabear says
Glad it could help! Deprivation is definitely not the answer 😀
Jill Conyers says
Tis the season to be enjoyed. It's is possible to have healthy holiday without missing out on the fun and festivities.
fitasamamabear says
YES!! Enjoyment, indulgence and social gatherings are part of life. The balance is possible 🙂
Courtney says
I have been crazy busy during this holiday season. Between two kids and trying to keep up with daily chores, I’ve been making sure I squeeze in a workout even if it is a quick one! I’m so glad to see that as one of your tips. Makes me feel like I’m doing something right, lol.
Lydia @ Thrifty Frugal Mom says
Great tips! I really like how you emphasize that it's okay to indulge occasionally and not to stress out about holiday eating but to also be mindful and moderate and have some routines and guides in place. So smart...and it's kind of what I did over Thanksgiving and it helped so much. I enjoyed all the food, but didn't feel gross or gain a huge amount of weight. Yay!
fitasamamabear says
Thanks so much Lydia! I think indulging and enjoyment is crucial to any kind of long term success (and sanity!). Nothing is ever "off limits" and the more you tell yourself it is the more you'll want it. Part of achieving goals is figuring out how they work into your life too 🙂