How to Navigate the Holidays and Stay on Track with Your Health Goals

It's that special time of year again and as a Kitchener-Waterloo personal trainer, I'm on a mission to set my clients up for success. The holiday season can feel like a minefield for your health and fitness goals. With all the family gatherings, festive foods, and busy schedules, it’s easy to feel like your progress might fall apart. But don’t worry—you can enjoy the holidays and stick to your goals with a little planning and the right mindset. Let’s break it down:

1. Set Realistic Goals for the Season

Before the holiday madness begins, take a moment to reassess your goals. You don’t need to aim for perfection; instead, focus on maintaining progress. Maybe your goal is to stay consistent with workouts or enjoy treats in moderation without overdoing it. Setting realistic expectations will help you stay in control and avoid guilt.

2. Prioritize Movement Every Day

Even during the busiest times, you can find small ways to stay active. Take a brisk walk after meals, squeeze in a quick workout, or join family activities that get you moving. Remember, it’s not about hitting PRs; it’s about staying consistent. Exercise will help you manage stress, boost energy, and feel great about yourself during the holidays.

3. Plan Ahead for Food Choices

Holiday meals can be filled with temptation, but a little planning goes a long way. Survey the options before loading your plate. Focus on lean proteins, vegetables, and whole grains first, then add small portions of indulgent treats. Make sure to eat slowly and savour every bite to help you enjoy the meal without overdoing it. Try to set your fork and knife down between bite. This will give you time to chew and process your current fullness level.

4. Don’t Skip Meals to “Save Calories”

Skipping meals before a big holiday dinner might sound like a good idea, but it can backfire. Arriving at a meal overly hungry can lead to overeating and feed into a restrictive mindset around food. Instead, eat balanced meals throughout the day with plenty of protein, fibre, and healthy fats to keep your hunger in check.

5. Drink Lots of Water

It’s easy to mistake thirst for hunger, especially when you’re surrounded by snacks and sweets. Keep a water bottle handy and drink throughout the day. If you’re drinking alcohol, alternate with water to stay hydrated and reduce excessive calorie intake from cocktails.

6. Use the 80/20 Rule

The holidays are meant to be enjoyed, so give yourself some flexibility. Stick to your healthy habits 80% of the time and allow yourself to indulge in your favourite treats the other 20%. This balance helps you enjoy the season without completely derailing your progress. 

7. Focus on Connection, Not Just the Food

The holidays are about spending time with loved ones, not just the meals. Shift your focus to making memories, playing games, and enjoying conversations. By emphasizing connection over food, you’ll feel more satisfied and less likely to overindulge.

The holidays don’t have to derail your health journey. By setting realistic goals, staying active, planning your meals, and practicing moderation, you can enjoy the season without feeling like you’ve fallen off track. Remember, progress is about consistency, not perfection.

Enjoy the holidays, take care of yourself, and celebrate all that you’ve accomplished this year!

Need help with staying accountable this holiday season? Apply for coaching and get the customized training, nutrition, and ongoing support you need to stay on track.