The holiday season has officially kicked off, and now’s the time of year our habits need to come up clutch for us. This is the time of year where office parties, christmas baking, booze and some late nights can catch up to you really quick.
The positive side of it – most weight gained during this time isn’t actually body fat, it’s just water retention.
The negative side of things – this is the time of year we can fall out of those habits we’ve been building all year long.
So here’s some simple tips from a Personal Trainer and Online Fitness Coach to help you stay on track this holiday season:
Set Expectations
This isn’t the season to expect massive changes on the scale. If you know you’re going to be eating out most nights, drinking more than usual, and a little less active – be okay with maintaining your weight. If you can stay within around 2-3lbs of your normal weight throughout the holiday season, that can be a big win. Don’t beat yourself up if you don’t drop weight this month.
Use Your Calories
No, you probably won’t outwork the amount of sweets you’re taking in – BUT you can put that energy to good use. If you’re taking in more calories, you’ll most likely have more calories/energy to use in your workouts. This is a great time to test out your strength progress for the year and try to hit a few new personal bests. Obviously, keep form as your main priority, but push it on the resistance side of things and maybe you can build a bit more muscle despite eating a few extra cookies.
Better yet, booking in a few extra personal training sessions to get the most out of your increased fuel intake!
Take Imperfect Action
You don’t need to be 100% on point with your fitness program. Can’t make it to the gym 3x this week?​ Do an at home workout​, go skating with the family, or simply go for a walk after dinner (it’s only -40 in Edmonton, it’s not THAT cold). Going to a party? Prioritize your protein, fibre, and water earlier on in the day so you’re less hungry. Just because you can’t be perfect doesn’t mean you can’t focus on the little things to make life easier for you.
Don’t look at things as all-or-nothing, try to focus on doing all-or-something.
Enjoy Yourself
Tis’ the season to be jolly – so don’t stress out. Eat some of your favourite snacks, catch up on some sleep, binge watch Lord Of The Rings again – do something for yourself this holiday season, and relax a bit. The world is a crazy place, so disconnect, look ahead to what you want to accomplish in 2026, and celebrate your wins from 2025. You deserve it.
A lot of the tips featured in my Happy Hour Survival Guide can be applicable to your holiday season as well.
When it comes to your fitness goal, the holidays can be a tough time. You’re going to be torn between saying F**k it, and saying no to everything you like. The key is to do your best – and if you need more support with that, make sure to email me at Rich@RKathletics.ca – and I’ll be more than happy to help you along the way to balance out your fitness efforts with real life situations as they come up.
Happy holidays, and I hope you enjoy them with your loved ones!
Rich,
RK Athletics – Edmonton Personal Training & Online Fitness Coaching
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