Tips for Staying Well Over the Holidays
The holidays are coming up, and while this is considered the most wonderful time of the year, it can also feel a little overwhelming and ultimately put a strain on our well-being. Between vacationing with family, Christmas shopping, party planning and attending, and tying up projects at work, it can be a challenge trying to maintain our workout routines and healthy eating habits. But don’t worry, it’s possible!
Here are some tips on navigating the tough stuff and staying fit and healthy during the festivities.
Staying Active
Even through this busy time, it’s important to stay active. Not only will it feel good to stay true to your goals, it can also help to reduce stress, improve your sleep, and make you feel more energized throughout your day.
Keep a schedule. Booking your physical activity into your schedule can help keep you organized and hold you accountable to yourself. Treat it like a work meeting with colleagues or a coffee date with a friend - you wouldn’t cancel and disappoint them so don’t do that to yourself!
Be realistic. We all know this is a busy time, so don’t put too much on your plate just because you think you should. Instead, schedule in simple and effective workouts and activities you know you’ll be able to complete. Are your week days full of projects and meetings? If so, schedule in a jog, a power walk, or perhaps a HIIT session in the gym at the end of the day and leave the longer workout sessions for the weekend.
Get a workout buddy. Having someone to train with can help tremendously with motivation and accountability. We often see lots of friends and family over the holidays, so if you’re making plans to meet up, suggest something like a coffee and a walk, a game of pickleball and a smoothie, or a gym sesh and a green juice. You get the idea!
Be consistent. It really is key. You may not be able to stick to your exact fitness plan, but having some sort of consistent physical activity is going to be essential in creating and maintaining healthy habits. Remember, a quick workout is better than no workout at all. If you don’t have time for an hour, a quick 30 minutes can do the trick.
Find fun ways to move your body. Going out dancing, beach walks with friends, joining in on sports, spending time in the water snorkeling, swimming, etc. all add up when it comes to physical activity.
Eating Well
There is so much amazing food to be had around this time of year! We want to be able to enjoy it all while staying mindful and conscious of our food choices.
Plan ahead. Planning simple and healthy meals for the week, creating a grocery list, and meal prepping can all help set you up for success in sticking to your healthy eating habits during this busy time. Keeping wholesome snacks nearby when you’re at work or on the road can also help you to stave off any impulsive food decisions due to hunger.
Be mindful. Indulging in some amazing food over the holidays is expected! Just focus on being fully present when doing so. Be sure to include plenty of vegetables, fruits, whole grains, and good quality protein alongside the treats. Start off with smaller portions and stop when you’re full. We’re not about restriction here, but there will be plenty of chances to enjoy, so everything in moderation.
Stay hydrated. This is imperative to feeling well all day long, especially during the holiday season where stress levels are high and we’re eating and drinking differently than we normally do. Keeping a refillable water bottle nearby at all times and in sight whenever possible really helps.
Don’t worry. When you’re trying to develop new exercise and eating habits, going to holiday parties and events can feel overwhelming as we are often surrounded by food, drinks, and activities that may not align with our goals. Remember all the positive decisions that have led you to where you are now on your wellness journey! Just do your best and don’t be too hard on yourself if you feel like you’ve overindulged.
Stick to your guns. When attending events, you may get people asking you about your eating and drinking habits. Maybe they know about or can see the positive changes you’re making. Maybe they notice you saying “no” to more alcohol or making specific food choices. You might receive a compliment or even some moral support, but you may also get inappropriate comments or experience some uncomfortable conversations. Stay true to yourself and don’t feel pressured to engage in talk about your body, diet, or exercise routine unless you want to.
Feeling Well
There’s more to feeling well than just exercise and nutrition. Taking care of yourself in other ways will only bolster your success in maintaining your workout routine and healthy eating habits.
Rest. Recovery days are just as important as your workout days. Make sure to get adequate rest, relaxation time, and to prioritize sleep in order to avoid burnout.
Indulge in yourself. Do things that make you feel good! This could be sitting down with a cup of tea and a good book, going for a peaceful sunrise or sunset swim in the ocean, or stretching while listening to your favorite music. Take time for yourself, even if it’s just 30 minutes, to be fully present, breathe, and relax in a way that feels special.
Socialize. We get plenty of social time during the holidays, but some quiet one-on-one time with a close friend can do wonders to make you feel recharged.
Don’t stress. We tend to stress about many things during the holidays. With our ever growing to-do list, we tend to put ourselves into fight or flight mode and even little things like sitting in traffic can cause our stress levels to spike. Remember that most things that happen on a daily basis are out of our control, so learn to let those things go! Use that energy to focus on the things that really matter. If you’re feeling stressed about something that you know is out of your control, take a moment to breath slowly and deeply, bring yourself back into the present moment, and realize that it is what it is, and your well being is more important than the stress that it’s causing you.
Have fun. Your fitness journey is important, but so is enjoying this time with loved ones and all that comes with it. Fitness should fit into your life, not suck the fun out of it. Find the right balance for you during this festive season!
I know this can be a challenging time when it comes to sticking to the healthy habits you have worked so hard on creating, but with some planning and effort, you can do it! These tips I’ve given should help you navigate the trickiest parts, but if there’s anything else you’re struggling with, reach out to me for a chat!
Happy Holidays :)