navigating the holidays with a balanced mindset
Does the idea of holiday food, drinks, and other indulgent treats stress you out? Do you feel anxiety when you think of interruptions to your normal health + fitness routine? If you answered yes, keep reading!
As healthy, fitness-minded people, sometimes we tend to over stress about staying “on track” and not “losing any progress” over the holidays, starting around Thanksgiving and lasting through the new year. We work hard and live active lifestyles all year, so when our schedules get busier and food gets more abundant, it’s understandable that we might feel a tad overwhelmed. There are holiday parties, family gatherings, work celebrations. Not to mention the candy-filled stockings, baked treats, and other desserts everywhere you look. I can totally understand your fear around the holidays and the role they play in your health + fitness journey. I’ve been there and I know how it feels. The good news is, I have some tips for how to best approach the holidays and enjoy the festivities while staying confident and feeling good about your health and fitness journey. These tips can ultimately be broken down into 4 categories: movement, nutrition, self-care, healthy habits.
movement
Movement of any sort can provide a boost of energy when you’re feeling sluggish and can help clear your head when it feels cluttered! As much as you can, prioritize moving your body. It doesn’t always have to be a crazy intense workout in the gym. It only takes a few minutes to feel the copious stress-relieving benefits of exercise. Aim for short bursts of activity when your time is limited. Have a holiday party to go to and don’t have time that day to go to the gym? Take a walk around the neighborhood. Stretch or do yoga at home!
If you DO have time to go to the gym, strength training is an incredible outlet to relieve stress and boost your confidence. Self-confidence is a huge factor in mental health and can be a game changer that will allow you to indulge stress-free during the holidays.
I view movement as my meditation and my “me time.” It is my alone time with my thoughts, it is a temporary break from any obligations I have. Let it be that instead of an added stressor or task that you “just have to get done”
nutrition
Holiday treats can also be a stressor for many people who have worked hard to build healthy nutritional habits. I am all for indulging when you want to — that balance is what makes a health + fitness lifestyle sustainable. However, if you are worried about *overindulging* here are some approaches to consider…
Indulge when it is meaningful to the holiday. What does that mean? That means opt for a special dessert or a unique holiday drink at a party instead of mindlessly eating other, not so unique, party foods like candy or pretzels. In other words, try to stick to things that usually aren’t available any other time of the year.
It’s a bit harder to control this time of year, because we are often gifted treats from friends, work, etc. but as much as you can, think about keeping tempting foods out of the house for the next 6 weeks. If you usually buy a pack of Oreos to keep on hand for those sweet tooth cravings but you know you’re going to have various holiday treats around the house, opt for no Oreos this month! That way, you’re still able to indulge, but you don’t have the extra stuff laying around. You can’t control what other people bring to work or to parties, but you CAN control what you bring into your house.
Whenever you don’t have special events or occasions, stick to nutrient dense meals! Weeknight dinners or lunches at work are opportunities to pack in nutritious protein, carbs, and fats. That way, when you’re at a party, you don’t have to feel as stressed when you want to indulge because you’ve already fueled your body properly!
Similar to my point above, focus more on what you can ADD to your diet instead of what you should RESTRICT or take away. Prioritize vegetables, fruits, and other high volume foods. Try to get some form of protein in for every meal! Be conscious of how much water you’re drinking and make sure you’re staying hydrated. You will likely have a few holiday desserts — I hope you do — but you’ll know that you’re also eating nutrient dense foods to meet your nutrition needs and support your goals.
self care
When people think about their health + fitness, they often forget to look beyond the obvious exercise and nutrition components. This holiday season, I challenge you to focus less on aiming for perfection. Instead, give yourself grace to enjoy the holidays. When you take a moment to think about it, holidays are such a small percentage of the days in a year — if you are prioritizing your health year-round, there is nothing wrong with indulging in some yummy treats. In fact, it’s silly to add more stress to the holidays by stressing about your food choices. Even if you overindulge, eat more than usual, eat differently than usual, etc., a couple of holiday gatherings are not going to make or break your results, just like a week of “eating clean” or working out didn’t instantly get you the results you’re looking for.
Here are some great ways to practice self-care and manage stress during the holidays…
Get enough sleep! It can certainly be difficult during the holidays, but as much as you can, try to stick to a sleep routine! Go to bed and wake up around the same time each night and morning.
Hydrate!! Water is your best friend, especially if you’re drinking more alcohol than usual. Aim for 96-120oz water per day.
Take time for YOURSELF. That might mean taking a few moments out of the day for yourself. It might mean taking time to journal thoughts, feelings, or gratitude. That might mean taking a break from social media and the influx of comparison, competition, etc. that it might bring during the holidays. That might mean making time for family, friends, and connecting with the ones you love and those who make you feel loved.
The holidays absolutely FLY by and will be over in a matter of weeks, after which our lives and routines will go back to normal. Instead of worrying about what you eat between Thanksgiving and New Year or Christmas and New Year, focus on being mindful about what you eat in the days, weeks, and months between New Year and Christmas. If you can build up that consistency, a few weeks around the holidays shouldn’t make much of an impact on your overall year.
habit building
January is a great time to reflect on and evaluate your habits to start making healthful changes for the year ahead. However, there’s no rule that says you have to wait until January! Start implementing small changes now that will help you navigate the holidays and also keep you from feeling overwhelmed when the new year rolls around. The best way to approach new habits is to choose one at a time; making drastic changes isn’t necessary and often leads to quitting or burnout. Small changes add up to big results over time!
Here are some ideas for healthful habits that you can start implementing TODAY…
Make exercise a habit. Start with two days a week and work your way up over time. You’d be amazing how much better you’ll feel just by moving your body for a few minutes.
Meal prep healthier food options for when you’re busy and don’t feel like cooking. Make sure you have good snacks for when you’re on the go and don’t have time to cook.
Gradually start replacing caloric drinks with water.
Prioritize high volume, nutrient dense foods like vegetables and fruit. Prioritize eating enough protein and making sure your body has the fuel it needs!
Don’t sleep on your sleep! Aim to get 7-8 hours of sleep every night to optimize mental clarity, physical energy, emotional health, etc.
I am wishing you all a healthy + joyous holiday season and a happy New Year! As we move into 2022, stay tuned for more tips and information to help set you up for success wherever you are in your fitness journey!
