The holidays are magical, yet they bring a unique kind of chaos. Between festive commitments, busy travel, shorter daylight hours, and the endless rotation of treats, the "most wonderful time of the year" often becomes the most stressful time for our health and fitness routine.

I believe the holidays should be a time for connection and joy—not guilt or burnout. You don't have to choose between celebrating and staying on track. You just need a strategy.

Here is your guide to managing stress, fueling well, prioritizing rest, and keeping your body moving so you fly into the New Year feeling strong, not sluggish.

Managing the Stress

The holiday season is less about physical training fatigue and more about mental fatigue. The thought and execution of planning, budgeting, and socializing can completely sabotage your energy.

Implement "Mindful Minutes": Schedule tiny windows of absolute quiet (2-10 minutes) into your day—before you get out of bed or right before bed. Use this time for deep, slow breathing. This signals to your nervous system that you are safe, counteracting the "fight or flight" response triggered by stress.
"Good Enough": Lower your standards for perfection. A perfectly clean house or a gourmet meal is lovely, but often leads to high stress. Embrace the "good enough" philosophy in non-essential areas to preserve energy for your core commitments (like your family and your health).
Set Boundaries: It’s okay to say no to one party, one extra committee, or one unnecessary task. Protect your time fiercely—you are protecting your energy and your ability to train (and be your best self!).

Fueling with Purpose, Not Restriction

The holidays are a nutritional marathon, not a sprint. The goal isn't restriction; it's strategic fueling.

Eat Before You Go: Never arrive at a party hungry. Have a small, protein-rich snack (like Greek yogurt, or a protein shake) before you leave. This stabilizes your blood sugar and reduces the urge to mindlessly graze on high-sugar foods.
Embrace the 80/20 Rule: Don't stress over indulging in a favorite treat. Focus on filling 80% of your plate with high-quality, whole foods (lean proteins, vegetables, healthy fats) at mealtimes. This gives you nutritional balance and enjoyment without feeling deprived.
Prioritize Hydration: Hydration often slips during the holidays due to increased travel, heated indoor air, and consuming more coffee or celebratory drinks. Keep a water bottle with you and aim to drink a glass of water for every celebratory drink you consume. Include electrolytes into your hydration routine to help stay focused and feel good.

Finding Time for Movement

You may not have two hours for a long run or a heavy lift, and that’s okay. During the holidays, consistency is the most important piece of the puzzle.

The 20-Minute Rule: If you only have 20 minutes, use it! A high-intensity 20-minute HIIT workout or a brisk walk outside is infinitely better than nothing. It keeps the habit alive and relieves stress.
Walk the Talk: Leverage social time for movement. Suggest a post-meal walk with family or a walk-and-talk phone call instead of sitting down. Movement helps digestion and burns off extra energy.
Use Functional Fitness: Think of lifting heavy bags of gifts or climbing stairs while carrying groceries as your strength training. Focus on engaging your core and practicing good posture to make these daily movements functional workouts.

Defending Your Rest

Rest is not a luxury; it is the foundation of health. When your schedule gets packed, your body requires more sleep and recovery, not less.

Protect Your Sleep Window: This is non-negotiable. Aim to hit the sack at the same time every night. Exposure to blue light from phones and computers often increases during the holidays; try to put screens away 30 minutes before your bedtime. Even if you cannot fall asleep, use the time to meditate and focus on deep breathing.
Scheduled Downtime: Schedule rest like it’s a high-priority meeting. This doesn't mean you must nap; it means intentionally sitting down with no agenda—no email, no scrolling, no wrapping presents. Focus on recentering yourself through deep breathing techniques. This is where your mind processes stress and your body recovers.

If you need help, I am here to provide the personalized, flexible plan you need to navigate this time of year with confidence. I offer custom training plans through the Steady State app that can ensure you end the year strong and start the next one feeling strong and motivated! You will receive daily notifications with your schedule workouts, mindfulness exercises, mobility and strength workouts, all customized to your current fitness level. You don’t need access to a gym either!

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EXPIRES 12/31/2025