I feel like yesterday was June! The question that always comes up this time of year is "How Do I Stay on Track During the Holidays?". The answer is actually quite simple - we suggest that you try and keep your routine as normal as possible. We know the holidays are filled with food, family, friends, parties, shopping, etc. We want you to enjoy the holidays but also keep your sanity and avoid the dreaded holiday weight gain. One of the most important things to remember is that this is YOUR life. If you want to eat the piece of Red Velvet Cake - eat it! But don't eat it just because someone is pressuring you!
Update: You can also listen as we share our tips on how to thrive over the holidays on our podcast!
This was originally published on November 8, 2015, and updated on November 22, 2019.
How to Stay on Track Over the Holidays
Plan Ahead
- Print off a blank November & December calendar (go ahead & do it now!). Fill in the days that you know you have parties, dinners, shopping, etc. The days that do not have anything written, fill in a food prep day and your workouts. Keep these appointments like you would a doctor's appointment.
- 5 Reasons Why You Need a Fitness Plan
Prep Your Food in Advance
- We talk about this all the time but it is even more important this time of year. We understand that you might not be able to have a full day prep like normal but try to make things that are easier to make instead of some of the more complex meals. Use your crockpot! Make salsa chicken in the crockpot and large batch of brown rice or quinoa to go with it. Cut up your vegetables in advance and you will be good to go for a few days!
- The Ultimate Step-by-Step Guide to Meal Prepping
Don't Skip Meals
- A BIG mistake people make is skipping meals. It seems to be an even bigger issue over the holidays. Whether it's intentional (thinking that you will "save" calories) or if you just get busy and forget to eat, this cycle will lead you to over-indulging. Stick with your normal eating schedule and don't let yourself get too hungry. Pack your food or at least take protein bars or protein powder packets with you while you are out. Going to a party? Take something with you to share!
Always Have Healthy Snacks on Hand
- For those meals that you cannot prep in advance make sure you stock up on protein bars and protein powder. Throw a protein bar, almonds, and an apple in your bag before you leave the house! If you are out and you don't have anything try GNC or Vitamin Shoppe (even a grocery store!).
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Do Not Miss a Workout
- Having a workout plan in place will take any guesswork out of the equation and save you time trying to come up with workouts on your own. You could start any of our workout plans but our Busy Body 4-Week Workout Plan is great for this time of year. You will only spend 3 days a week in the gym (or your home workout space) for 40 minutes or less! Even if you can't work out for 40 minutes, we have a solution - simply eliminate the suggested cardio at the end and be on your way in 20-25 minutes!
- Workout Plans
- Check out our November and December Workouts for more ideas!
Make Time for Yourself
- You might be shaking your head by now and calling us crazy, again. Maybe we are - or maybe we just want you to realize that is it okay to take time for yourself! This means that you shouldn't feel guilty about going to the gym or taking the time to prep your food. Having everything ready in advance will take some stress off of you - which will be better for everyone in the long run!
MODERATION
- As we mentioned, the holiday season should be enjoyed but must be done so in moderation. Keep your meals clean during the week and get your workouts in so when you do have holiday parties and events you can enjoy yourself! Don't let others pressure you into eating or drinking things that you don't like. Most of the time when people push food on you it's because of their own insecurities.
- Simple Tips for Eating Clean at Group Events
- Handling Toxic Clean Eating Skeptics
We hope these tips help you through this holiday season. It's important to enjoy this time of year with friends and family but it's also to remember to take care of yourself.
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