8 Best Tips to Stay Fit During the Holidays

Connor Kovacs hears it every year: "I was doing so great with my goals in September. Then the holidays hit."

It doesn't have to be that way. A few small adjustments will carry your momentum through December without turning the whole season into an all-or-nothing referendum on your discipline.

The last few months of the year don't have to be all that bad on our health and fitness goals, whether you've been working on building muscle, burning fat, or increasing your endurance, and in truth, they actually aren't, says Kovacs, an IFBB classic physique pro and competitive/lifestyle coach. The statistics back this up.

The idea of holiday weight gain is an overhyped myth. The average American only gains one pound during the holiday season. That's hardly something to panic about, and there's a decent chance some of that pound is extra sodium and water retention rather than real fat gain.

Yet between the parties and the financial strain (and the stress of trying to figure out which freaking bulb is out that's causing the entire string of lights to go black omg), no one can dispute our patterns get disrupted this time of year. And this can lead to a domino effect, where you have one off day and that becomes the new norm. That's why Kovacs urges people to be wary of an all-or-nothing mindset.

Top Fitness Gear for Winter Workouts

Dial in your setup so staying on track feels easy when it's dark at 4:30 p.m. and the couch is winning.

• The Strata™ Weight Vest and plates make an ordinary walk count for a lot more, indoors or out.
• Sandbags deliver full-body strength work anywhere, including a hotel room floor.
• Dumbbells cover efficient strength circuits when you've got 20 minutes and no patience.
• The AB-3100 Adjustable Weight Bench expands your exercise options without eating much floor space.
• 3-in-1 Soft Plyo Boxes handle low-impact, high-output conditioning, and the soft exterior spares your shins.

If you train outside in winter, our winter workout apparel guide covers how to layer without overheating two miles in.

Shopping for new gear? REP's Black November sale — our biggest of the year — is coming. Sign up to be the first to know when the deals drop, and check out our Black November FAQs to learn how you can save.

Holiday Health and Wellness Tips

Holidays with food as a central point can be stressful, but don't get too overwhelmed with what you're eating while enjoying time spent with loved ones.

"Have a good plate of dinner and dessert, and most importantly, don't get down on yourself for enjoying your life. That's the worst thing you can do, wake up in the morning after Thanksgiving and think you have to make up for the food you ate, or talk negatively to yourself. That's not the way to live, and that's not the way to go about pursuing your goals," Kovacs says.

Celebrate. Indulge. And the next day, get right back on track, he says. That right there is mindful eating during the holidays.

For perspective, there are 61 days in November and December. If you eat three meals a day, that's 183 meals during these two months. Thanksgiving dinner is one. Christmas Eve makes two. Throw in a few more parties. Even 10 off-plan meals out of 183 barely register in the bigger picture.

The issue isn't those 10 parties. It's the 173 other missed opportunities to return to your regular routine rather than giving up entirely. It's the snowball effect.

And Kovacs discourages people from trying to "make up" for a piece of pumpkin pie.

"That doesn't exist. That's a major trend among people who have fitness or physique goals, and a major pain point for some," he says. "People obsess unnecessarily, trying to be perfect. They think they need to 'make up for it,' when the best thing you can do for your body and goals is to enjoy yourself, relax, and just go back to the regularly scheduled programming the next day. It'll always be fine."

Just remember balance and moderation, he says.

Sure, there may be higher demands when preparing for the holiday, but there's nothing that says you can't treat life like normal.

"Maybe you have to go to the store or your child has a Christmas event, but your kid has soccer in the spring, and school events on a random April day also," Kovacs says. "The habits you build for yourself throughout the normal parts of the year should be directly transferrable to the holiday season." Your holiday habits should be a reflection of your regular habits.

Healthy Tips for Having a Good Holiday

Having a good holiday means managing holiday stress, and there's no better way to do that than by taking care of yourself. Here are eight tips to help you create a system to carry you through the holiday season:

1. Plan ahead. On Sundays, prepare and portion out all your healthy holiday meals for the week. Put your workouts on your calendar. One of the best ways to ensure success, even amid stress, is to have a plan and stick to it. Bonus: this is one less thing you have to think about and decide throughout the week.
2. Exercise in the morning. Make a commitment to your fitness goals. Get up early and get in your workout before work and all the demands of life start flooding in. Plus, this will give you energy throughout the day and start the day on a positive note. Our holiday workout is a good one to have in your back pocket.
3. Drink your water. Drinking plenty of water is an easy, free way to improve your health that takes up zero extra time in your day. You can even stir in some protein powder to help you get the macronutrients you need to keep your muscles happy.
4. Bring healthy food to share. If you're unsure about the food at a holiday party or event you're attending, make (or buy) a healthy dish to share. Not only will this help keep you on track with your food, but it's also courteous, and it provides alternatives for your friends and fam, too. You can also carry a protein bar in your bag to keep you satisfied and less likely to indulge exclusively on cookies.
5. Sleep, sleep, sleep. Getting enough sleep has a huge impact on your health and costs approximately zero dollars and demands exactly zero effort. It's the (literally) easiest way to improve your health. Even if you can't get in your workout or meals for the day, get in your zzz's for a dose of holiday self care.
6. Find a friend. Having an accountability buddy can help you through the hard days and normalize healthy choices that make you feel good.
7. Add some action. Food isn't the only kind of tradition out there, you know. Make some new family traditions this year, like a Christmas Eve walk through the neighborhood to look at lights or an annual ski trip. Buy active gifts. Find ways to get up off the couch and make some active memories with your crew. Throwing on a vest turns that light-viewing walk into real training, and walking with a weighted vest explains how to start. Heading out for a run instead? Here's how to make running in the cold safe and actually enjoyable.
8. Travel wisely. Pack for success when you travel. Here are 10 pieces of equipment you can add to your packing list.

Takeaway

Ten off-plan meals out of 183 will not undo your year, but giving up on the other 173 might. Keep up your normal habits however you can while still actually enjoying life and eat that pie without the guilt tax. There's always tomorrow's horse you can get back up on.

FAQs

How do you stay fit during the holidays?

Plan ahead. Meal prep so you have healthy options ready, wake up early and tackle a workout before the day gets going, start new family traditions like a walk around the block to look at lights, and make sure you're getting enough sleep. Some indulging won't derail your goals.

What is a simple holiday workout?

Twenty to 30 minutes of full-body circuits with dumbbells, bodyweight, or a sandbag covers it. Our holiday workout lays out a version you can run anywhere.

How do you stay fit during Christmas week specifically?

Stick with your morning routine, schedule two to four short strength sessions, and walk after big meals. When travel or weather complicates things, a weight vest walk, a sandbag circuit, or hotel-room bodyweight work will hold the line.

Any healthy holiday recipe ideas?

Keep protein front and center and add color with produce. For seasonal inspiration, Purist® Nutrition has healthy Christmas dinner tips and protein Christmas cookie recipes.