Posted by Deanna Miller
on December 19, 2025
Let’s be honest: The holiday season is a minefield for fitness routines. Between the office parties, the travel delays, and the endless parade of cookies, hitting the gym is often the first thing dropped from the to-do list.
But here is the good news: You don’t have to choose between enjoying the season and staying healthy. The goal isn’t perfection; it’s balance.
Here is your guide to navigating the holidays while keeping your fitness goals intact.
1. Shift Your Mindset: Maintenance is a Win
Many of us put pressure on ourselves to hit Personal Bests or lose weight during December. This year, try aiming for maintenance.
-
If you maintain your current fitness level and weight through the New Year, you are already ahead of the curve.
-
Release the guilt. One missed workout or one heavy meal will not ruin your progress. It’s what you do consistently that matters.
2. The "Something is Better Than Nothing" Rule
You might not have time for your usual 60-minute lift or 5-mile run. That’s okay. Do not let the "all-or-nothing" mentality stop you from moving at all.
-
Try Micro-Workouts: Can you find 15 minutes? A quick HIIT (High-Intensity Interval Training) session in your living room is incredibly effective.
-
Compound Movements: Focus on squats, pushups, and lunges—exercises that give you the most "bang for your buck" in the shortest time.
3. Prioritize NEAT (Non-Exercise Activity Thermogenesis)
When structured workouts aren't possible, focus on general movement.
-
The Post-Feast Walk: Start a tradition of a 30-minute family walk after big meals. It aids digestion and gets everyone moving.
-
Park Farther Away: When holiday shopping, park at the back of the lot.
-
Take the Stairs: Avoid the mall escalator.
4. Be Picky with Your Treats
We would never tell you to skip your grandmother’s famous pumpkin pie. However, we will suggest you skip the store-bought cookies in the office breakroom that you don't even really like.
-
The 80/20 Rule: Aim to eat nutrient-dense foods 80% of the time, and enjoy your festive favorites the other 20%.
-
Hydrate: Often, we mistake thirst for hunger (or stress). Drink a glass of water before heading to the party.
5. Schedule Your Rest
The holidays are stressful. Cortisol (the stress hormone) can wreak havoc on your recovery and sleep. Prioritize getting 7–8 hours of sleep. Think of sleep as the foundation that makes your willpower and energy possible the next day.
The Bottom Line
Enjoy the season. Eat the food you love, hug your family, and move your body because it feels good—not as a punishment. We’ll see you on the other side, ready to crush the New Year!
