NAVIGATING FITNESS GOALS DURING THE HOLIDAYS
The holiday season is upon us, and for many people, it can be a time of stress—especially if you’re working toward fitness goals. It’s easy to feel like the season will derail all of your hard work. But here’s the truth: it’s rarely about just one day of indulgence.
As a fitness and nutrition coach, I believe that the holidays is a time to step away from counting macros and stressing about fitness goals. It’s a time to fully enjoy the holidays, be present with the people you love, and embrace the moment.
That said, the key to maintaining progress is staying on track most of the time—about 90%. If you’ve consistently been mindful of your nutrition and fitness throughout the year, special occasions won’t have a significant impact on your overall goals.
Special Occasions Should Be Celebrated
Life is meant to be enjoyed, and special moments should be celebrated! When you have a healthy relationship with food, it’s easy to indulge now and then without spiralling into guilt or bingeing. If you eat balanced, nourishing meals regularly and take care of your body, you’ll likely find that you’re not tempted to overeat.
In fact, the people who tend to overindulge during the holidays are often those who have overly restrictive diets or aren’t eating enough in the first place. When you’re deprived of food or feeling constantly hungry, your body will naturally crave comfort foods, leading to overeating.
So, it’s not actually a holiday itself that causes stress for many people. It’s the small moments that add up throughout the season—like the endless supply of office treats.
The Real Holiday Danger: Office Treats!
As soon as December rolls around, it feels like the office becomes a constant source of temptation. Platters of cookies, cakes, and other baked goods seem to magically appear at every turn. It can be all too easy to make these treats your main food group during the holidays, but your body still deserves to be nourished and cared for.
So, how can you enjoy the season without derailing your progress? Here are a few simple tips:
1. Plan and Prepare Your Meals
Bring full, balanced meals to work—meals that include protein, carbs, healthy fats, and veggies. This doesn’t mean just a small salad. A satisfying, hearty meal will keep you full and energized. When we don’t eat enough, we’re more likely to mindlessly snack. The key to avoiding cravings and bingeing is to keep yourself fuelled and satisfied throughout the day. As well, bring a veggie tray or a healthy side dish to holiday parties.
2. Get Enough Sleep
Sleep is crucial for recovery and overall well-being. If you’re skimping on sleep, you’re more likely to feel hungrier, and your inhibitions may fly out the window. A well-rested body is more likely to make healthier choices when it comes to food. So, make sure you prioritize sleep during this busy season.
3. Allow Yourself Some Treats
Totally cutting out holiday treats can backfire. The “all-or-nothing” mentality often leads to bingeing when you finally give in. Moderation is a skill, just like any other, and it can be built. Enjoy a few treats here and there, but make sure to stay full and satisfied with nutritious meals throughout the day.
Break Free from the "All or Nothing" Mindset
If you struggle with an “all or nothing” mindset, know that you don’t have to stay stuck in that cycle. Healing your relationship with food is a process, but it’s a journey worth taking. By shifting your mindset and learning to balance indulgence with healthy habits, you can achieve your fitness goals—not just for the holidays, but for the long-term.
Remember, you deserve to feel great in your body and enjoy the life you’re living. If you’re ready to take this next step, reach out! Together, we can create a plan that supports both your goals and your well-being.
Happy Holidays!
Coach Kalie