As we all know, the holiday season can be one of the biggest challenges when it comes to sticking with our health goals. It’s easy to stay disciplined with your eating, training, and self-improvement journey—until you go to your aunt’s house and see the crumb cake she bakes every year, the one that makes you drool a little. While the challenge is somewhat appreciated, sometimes it feels like it would be easier to decline the invite rather than risk a lapse of “pumpkin pie judgment.”
But here’s the thing: you don’t need to hermit yourself away to stay committed to your fitness goals. It’s possible to enjoy the holidays with loved ones without guilt or punishment.
Be Mindful and Realistic
Suppose your goal is to lose 15 pounds. It’s not a bad idea to scope out some “safe” foods at the Christmas potluck that won’t derail your progress. Most proteins and vegetables are great options, and even a serving of sweet potato casserole is packed with healthy vitamins and complex carbs. You can usually find plenty of food that sticks to your diet while allowing you to enjoy eating with the rest of the party.
But let’s imagine for some reason there isn’t a single healthy morsel at the gathering. No worries—a small plate worth roughly 300 calories isn’t going to throw you off track if the rest of your meals are planned accordingly. You could even eat beforehand so you’re not overly hungry when you arrive.
The key is to balance your goals with real life, not choose one over the other.
Plan Ahead and Create Routines
Similar to the point above, structuring your day in advance can help you avoid unnecessary stress and worry. For example, if your neighbor—who hasn’t eaten a vegetable since 2005—is hosting her holiday get-together on Friday at 5pm, you could eat a filling, healthy dinner beforehand. It’s not about judging her choices; it’s about staying proactive in achieving your goals.
Creating routines and alternate plans to balance your fitness targets with holiday festivities doesn’t need to be complicated. Keep healthy snacks on hand so temptation has a harder time creeping in, or bring a protein-packed, healthy-yet-delicious dish to the party so you can eat with everyone.
You can even carve out 20 minutes in your day for a quick workout. Whether that means waking up earlier or staying up a bit later, these small adjustments can make a big difference during busy seasons.
I know finding time can feel overwhelming, but small changes like these will help you stay consistent. You don’t need perfection—you just need progress.
Do What You Can
It’s not about how perfectly you stick to your diet or how long you train. It’s about putting in your best effort, even when life gets busy or complicated.
If all you manage to do on a particular day is take a 10-minute walk and choose the healthiest options at the party—even if they’re not ideal—count that as a win! It’s so easy to fall into the trap of saying, “Forget it, I don’t have time today, so it’ll be a cheat day.” But that impromptu cheat day can spiral into a cheat week, undoing weeks of progress.
There’s a balance between giving yourself grace and completely giving up for the day (or week). Don’t “chop off your foot because you stubbed your toe,” but also don’t “wrap your foot in bubble wrap and never walk again” just to avoid mistakes. Be kind to yourself, make good choices, and remember: tomorrow is a new day to try again.
I hope these tips help you navigate the holiday season without sacrificing your health goals. Take it one day at a time, stay realistic, and—for the love of all good things—just eat the cookie. It’s not the end of the world; just practice self-control for your future self. She’ll thank you for it.
Whether it’s navigating party temptations or planning workouts that fit your busy schedule, we can "wrap" up a plan together (see what I did there). Feel free to reach out or book a consultation—it’s the best gift you could give yourself! Let’s sleigh this season (see what I did there again), one choice at a time.
