Ah, the holiday season—a time for family, friends, and more cheese boards than anyone thought humanly possible. It’s also a time when many people’s fitness routines take a backseat to endless festivities. But here’s the truth: staying fit through the holidays doesn’t have to mean skipping every dessert or hitting the gym at 5 a.m. on Christmas morning.
Instead, it’s about balance, realistic strategies, and ditching the all-or-nothing mindset that so often derails progress. Let’s break it down so you can enjoy the holidays without feeling like you’re starting over in January.
The Christmas Fitness Trap
The biggest challenge during the holidays isn’t the extra calories or skipped workouts—it’s the belief that you have to be all in or all out.
You know how it goes: you’ve been consistent for weeks, but one festive dinner turns into a week of indulgence, and suddenly you’re thinking, “I’ll just start fresh in January.”
I call it "chucking it in the fuck-it bucket". Never chuck it in the fuck-it bucket.
This black-and-white thinking is where most people go wrong. Fitness isn’t about perfection; it’s about consistency. Missing one workout or enjoying a few more lavish meals won’t undo months of hard work. But giving up entirely because you think you’ve “blown it” just might.
So, let’s start with this mindset shift: something is always better than nothing. Even if your workouts are shorter, less intense, or less frequent, they still count.
Shift from "all or nothing" to "always something".
Strategies to Stay Fit and Sane
Staying consistent through the holidays doesn’t require Herculean effort—just a few smart strategies to keep you moving forward.
1. Keep Workouts Short and Simple
This time of year, your schedule is likely busier than usual, but the good news is you don’t need 60-90 minute long sessions to maintain your fitness.
Instead, focus on short, effective workouts that hit multiple muscle groups. Think squats, bench presses, deadlifts and rows—compound movements that give you the most bang for your buck.
They're going. to hit multiple muscle groups over multiple joints and are the fitness equivalent of multi-tasking.
A 20-30 minute workout is not a failure. In fact, it’s often just what you need to stay on track.
And if you’re stuck at home with no gym in sight? Just get yourself outside for a jog or a walk. Don't overthink it. Just don't stay glued to the sofa with a tin of Quality Street as your only company.
2. Plan Ahead but Stay Flexible
Holiday schedules can be unpredictable, so planning is key. Look at your week and figure out when you can realistically fit in a workout. Maybe it’s a morning session before the house wakes up, or a brisk walk after dinner.
That said, life happens. If your perfectly planned workout gets derailed by an impromptu family gathering or an emergency trip to the shops (we agreed we wern't going to get each other presents?), don’t sweat it. Adjust, focus on the next opportunity, and keep moving forward.
3. Enjoy the Food—Strategically
Let’s get one thing straight: food is a huge part of the holiday experience, and you shouldn’t feel guilty about enjoying it. That said, balance is your best friend here.
If you know you’ve got a calorie-heavy dinner ahead, focus on lighter, nutrient-dense meals earlier in the day. And when it’s time to eat, start with protein and veggies—they’ll help you feel full and less likely to dive headfirst into the cheese board (or at least not as quickly).
And about those festive drinks: alcohol can sneakily add up. Try alternating each drink with water—not just for your waistline, but so you don’t wake up wondering why you sent your boss a text that said, “Merry Christmas to my favourite corporate overlord.”
4. Prioritise Recovery
Between late nights, extra stress, and an influx of sugar, your energy levels might take a hit during the holidays. That’s why recovery is more important than ever.
Start by getting as much quality sleep as you can. If a full eight hours isn’t realistic, aim for better sleep hygiene—shut off screens an hour before bed, keep your bedroom cool, and consider power naps when needed.
And try to maintain some semblance of routine even when you're off work. Regular sleep/wake times will leave you feeling a whole lot better when it's time to put the pedal to the metal again when January rolls around.
What If You Slip Up?
Let’s be honest: even with the best intentions, you’re going to miss a workout or indulge a little more than planned. And that’s okay. In fact it's normal and I did it today (goodbye mr gingerbread man).
The key is to let go of guilt. Guilt doesn’t burn calories or build muscle; it just keeps you stuck. Instead, focus on what you can do next:
Missed a workout? Do something active the next day.
Overindulged at dinner? Start the next morning with a balanced, high-protein breakfast.
Feeling tired? Go for a walk to clear your head.
Fitness is a long game. One slip-up won’t derail you unless you let it.
Final Thoughts
Staying fit during the holidays isn’t about saying no to every dessert or forcing yourself to stick to an impossible schedule. It’s about finding a balance that lets you enjoy the season while still making choices that support your health and fitness goals.
Remember: the small, consistent actions you take now will save you from feeling like you’re starting over in January.
THANK YOU
If you found this post helpful, I’d love for you to share it with a friend who might need a little holiday fitness inspiration. And if you’re looking for more tips and motivation, make sure to follow me on Instagram @coachianwood, where I’ll be sharing even more strategies to keep you physically and mentally unbreakable this Christmas.
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