Holiday Survival Guide: Best tips from a personal trainer & nutrition coach
The holiday season, while a time for joy and celebration, can often derail our fitness and wellness goals. It's easy to get caught up in the festive spirit, indulging in rich foods, sugary drinks, and late nights. The pressure to attend social gatherings and maintain a busy schedule can make it difficult to prioritize exercise and healthy eating. It's tempting to think, "I'll start fresh in the new year," but why wait? By making small adjustments to your routine, you can enjoy the holidays without sacrificing your health and fitness goals.
The Holiday Health Hurdles
Increased social gatherings and food temptations
Disrupted sleep schedules
Travel and time zone changes
Stress and anxiety from holiday obligations
SIMPLE TRICKS for Staying Fit During the Holidays
Prioritize Exercise:
Schedule workouts: Set specific times for exercise and treat them as non-negotiable appointments. Joining classes can help hold you accountable. The Jolt community including members and coaches will know if you’re slipping on your routine and your friends will reach out to support you! Try switching up your schedule to move on your lunch break with our 12:15pm classes or take a crack at the 5am grind to ensure you can squeeze it in.
Utilize goal setting for small wins: For personal training clients, we print off a calendar and leave checkboxes on each day that correlate with specific tasks. When they acccomplish the task at hand, the box gets a check mark. These small wins keep us on track and add up during the busiest of seasons. It’s as simple as that!
Examples: eat 2 fist sized servings of vegetables per day, walk 20 minutes per day, shut your phone off by 6pm to be present
Find a workout buddy: Having a December workout partner can increase accountability and motivation.
Short, effective workouts: Opt for shorter, high-intensity workouts if time is limited, German volume training anyone? Pick 1-2 compound movements. One for the upper body like Bench Press and one for the lower body like Squats. Load them at 50% of your normal capacity, complete 10 reps every 2 minutes for 10 sets.
No access to weights? Try single leg movements like single leg deadlifts, bulgarian split squats, or plank up down which can significantly increase the intensity without a barbell. Put them in a Energy Density Training style format like we do in Cross Train.
Reverse Lunges x 10
Plank Up Down x 10
Burpees x 5 or Sit Ups x 10
Repeat for 12 minutes with the goal of accomplishing 5-6 rounds
Commit to a program: try the Jolt Online Mobility program if you’re on the go a lot during the holiday season. With just 15 minutes per day, you could drastically improve your mobility this month. It also makes a great gift for the one always complaining about being stiff, but never actually doing anything about it (yes, I have a husband too).
All movement matters: Studies show a 10 minute walk after a meal can help with blood sugar regulation which leads to favourable body composition, mood, sleep and energy outcomes. Create a new family tradition of walking after meals. If you have been trying to convince your loved ones to get fit, nothing will convince them more than leading by example.
Mindful Eating:
Portion control: Be mindful of portion sizes, especially at holiday gatherings. Try these special tips:
Eat all of your vegetables first, followed by protein, lastly carbohydrates or the extras
Fill your plate with half vegetables
Set your fork down between each bite, chew and swallow, before you reload your fork. Slowing down leads to less overeating as your digestion and hunger cues actually begin in the mouth. This also allows your brain time to keep up and send out the “I am full cue” before you need to unbotton your pants
If you’re sitting at a table full of appetizers, you have three choices: step away and sit somewhere else, position yourself in front of the veggie tray, ignore Coach Siggy’s advice and feel like the Grinch later
Healthy choices: Incorporate healthier options into holiday meals, such as vegetables and lean proteins. Prioritize when you want to indulge in your favourite treats.
Treats are more enjoyable when you don’t feel sick, full and lethargic. Prioritizing pie after dinner tonight? No problem, let’s ensure breakfast and lunch align with our fitness goals. Decide when you want to enjoy your favourite treats in advance and stick to your plan.
Lead by example: bring the veggie tray or try this high protein buffalo dip that we made for our Jolt Fitness staff party
Limit sugary drinks and alcohol: Opt for water or unsweetened beverages. Try these special tips:
For every alcoholic beverage you have, have one glass of water in between
Carry a water bottle with you to social events
Crack a Bubly water next to your glass of wine
Consuming your drinks earlier in the day will result in less sleep disruption, so skip the night cap.
Prioritize drinks around social occasions rather than as a stress relief
Try non-alcoholic drinks like my favourite or mix your own mocktail!
Learn more about how alcohol impacts your health with the Whoop Podcast - Does one less drink matter? How timing and quantity effect biometric data
Limit sugary drinks and alcohol: Opt for water or unsweetened beverages. Try these special tips:
For every alcoholic beverage you have, have one glass of water in between
Carry a water bottle with you to social events
Crack a Bubly water next to your glass of wine
Consuming your drinks earlier in the day will result in less sleep disruption, so skip the night cap.
Prioritize drinks around social occasions rather than as a stress relief
Try non-alcoholic drinks like my favourite or mix your own mocktail!
Learn more about how alcohol impacts your health with the Whoop Podcast - Does one less drink matter? How timing and quantity effect biometric data
Stress Management:
Box breathing: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, pause for 4 seconds.
Mindfulness and meditation: Practice mindfulness techniques to reduce stress and improve focus. Jump into our yoga and mobility sessions with our special Calm the Christmas Chaos membership (5 sessions for $79). Try out this box breathing method during times of stress or whenever you get a chance like driving to the next holiday party on the list or standing in a Black Friday line up.
Adequate sleep: Prioritize sleep to recharge and improve overall health. Consider that each time you shift your sleep schedule, it’s like putting your body through a time change. Try to keep your bedtime within 30 minutes of the same time each night. This party banner may help or be the perfect gift for the early morning lifter on your list.
Time management: Effective time management can help reduce stress and anxiety. Plan ahead, whether that’s nutrition, workouts, stress management or sleep!
The Benefits of Staying Fit During the Holidays
Physical Health:
Improved cardiovascular health
Boosted immune system
Weight management
Increased energy levels
Mental Health:
Reduced stress and anxiety
Improved mood and cognitive function
Enhanced self-esteem
Better sleep quality
Setting Yourself Up for Success in the New Year
Consistency is Key:
Small steps: Start with small, achievable goals and gradually increase intensity.
Celebrate milestones: Reward yourself for your progress to stay motivated.
Find a fitness routine you enjoy: Choose activities that you find fun and engaging.
Stress Reduction and Sleep:
Prioritize relaxation: Incorporate relaxation techniques into your daily routine.
Establish a sleep schedule: Aim for consistent sleep patterns to optimize rest.
Conclusion
By implementing these strategies, you can navigate the holiday season while maintaining your fitness goals. Remember, a healthy holiday season can lead to a healthier and happier new year.
