The Dos and Don’ts of Getting Back on Track After the Holidays

The holidays are a time to enjoy good food, celebrate with loved ones, and take a break from the usual routine. But after the festivities, it’s common to feel a bit off track with your health and fitness goals. And that’s okay! Balance during the holidays is essential—enjoying treats and relaxation doesn’t undo all your progress.

The key to getting back on track is to avoid extremes and focus on consistency. Here are the dos and don’ts to help you transition smoothly into your regular nutrition and training routine.

The Dos

• Do Start Small. Jumping straight into a hardcore routine can lead to burnout. Start with small, manageable steps, like drinking more water, prepping healthy meals, or scheduling two workouts this week. Gradually build up your habits again.

• Do Focus on Whole Foods. Shift your diet back to nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide the energy and nutrients your body needs to feel great and recover from indulgences.

• Do Prioritize Movement. Get moving, even if it’s just a walk or a light workout. Consistency is more important than intensity at this stage. Aim for 3–4 workouts per week and include a mix of strength training and cardio.

• Do Stay Hydrated. After holiday indulgences, your body might feel bloated or sluggish. Drinking plenty of water helps flush out excess sodium, keeps digestion moving, and keeps you feeling energized. Aim for at least 2–3 liters daily.

• Do Set Realistic Goals. Define clear, actionable goals for the next few weeks. Instead of aiming to “lose holiday weight,” focus on actionable steps like meal prepping twice a week or hitting 10,000 steps daily.

• Do Be Kind to Yourself. It’s normal to feel a bit off track but don’t let guilt derail your progress. Treat yourself with compassion and focus on moving forward, not looking back with guilt.

  
  

The Don’ts

• Don’t Over-Restrict Your Diet. Avoid crash diets or cutting out entire food groups. These extreme measures can lead to more cravings and make it harder to stick to your goals. Instead, focus on balanced, sustainable meals.

• Don’t Overdo It at the Gym. Trying to “make up” for holiday indulgences with long, intense workouts is a recipe for injury, extreme muscle soreness, and burnout. Ease back into your routine and listen to your body.

• Don’t Skip Meals. Skipping meals to “compensate” for holiday overeating can lead to bingeing later. Instead, focus on regular, balanced meals to stabilize your energy levels.

• Don’t Expect Instant Results. Getting back on track takes time, so don’t be discouraged if you don’t see immediate changes or if you’re not perfect right off the bat. Trust the process and celebrate small wins along the way.

• Don’t Punish Yourself. Avoid framing workouts or healthy eating as punishment for holiday indulgences. Instead, focus on how these habits make you feel stronger, healthier, and more energized.

  
  

The holidays are a time for celebration, and it’s okay to step away from your routine. The key to bouncing back is to focus on consistency, avoid extremes, and be kind to yourself as you ease into healthier habits.

Remember, progress isn’t about perfection—it’s about showing up for yourself day by day. With these dos and don’ts in mind, you’ll be back on track and feeling great in no time.

Looking for guidance and accountability to get back on track after the holidays? Reach out for 1:1 personal training in Kitchener or monthly online coaching, and let’s get to work!