Lift, Eat, Celebrate: Fitness Tips for the Holiday Season

The holidays are full of joy, family, and (let’s be honest) a little chaos. Between gift shopping, parties, and endless dessert tables, it’s easy for your fitness goals to take a back seat. But staying fit during the holidays doesn’t mean skipping the good stuff - it’s about finding balance.

Here’s how to stay consistent, feel good, and still enjoy every holiday moment.

1. Schedule Your Workouts Like Appointments

Our schedules fill up FAST over the holiday season. Between family dinners, shopping, and office holiday parties, it's hard to stay consistent with a diet and exercise routine. It seems to be one of the first things we're willing to drop so we have time for other activities. However, it's more than possible to get everything done, have fun, AND keep up with your healthy lifestyle. All you need is a little extra planning.

Mark in your calendar all the social events you plan on attending and build your workout schedule around them. Even 30 minutes counts. The more intentional you are, the easier it’ll be to stay consistent and stress-free.

2. Create a Simple Home Gym Setup

No time to hit your usual gym? No problem.

You can crush a workout right at home with just a few essentials - dumbbells, resistance bands, and a workout bench. If you need inspiration, check out YouTube or One Fitness App for quick, equipment-friendly workouts.

3. Have a Travel Workout Plan

If you know you'll be going out of town, have a workout plan that's easy to do anywhere!

It might not be possible to use a gym unless you're staying at a hotel or registered with a fitness facility that offers unlimited access to its various centers across the country. Bodyweight exercises are a great alternative when you don't have weight-lifting equipment. You may not be training at the intensity level you're used to, but it's better to move your body a little bit than not at all.

Just don't forget to pack a gym bag with all your workout essentials!

4. Add Some Greens to the Holiday Plate

Yes, it’s the season of cookies, casseroles, and carbs, but balance is everything.
Fill half your plate with protein and veggies before going in on your favorite sides. You don’t need to restrict yourself; you just need to be mindful. Enjoy your food, skip the guilt, and keep portions in check.

5. Keep Meal Prep Simple (and Realistic)

Meal prep doesn’t need to be fancy; it just needs to work for you. Even during the holidays, prepping a few healthy go-to meals or snacks can keep you from reaching for sugar-loaded treats. Batch cook proteins, pre-chop veggies, and have grab-and-go options ready.

Pro tip: Try finding healthier twists on your favorite holiday dishes.

6. Don’t Forget to Hydrate

Between holiday drinks, travel, and long to-do lists, hydration can easily slip through the cracks. Keep a reusable bottle with you at all times and aim to drink water between every alcoholic or sugary beverage. Staying hydrated helps you recover faster, keeps energy levels high, and makes it less likely you’ll mistake thirst for hunger.

7. Set Micro Goals, Not Unrealistic Ones

For some, it's not the season to chase PRs; it’s the season to maintain momentum.
Set smaller, realistic fitness goals to stay active without burning out. Swap long sessions for quick circuits or supersets—even a 20-minute workout counts when it keeps your routine intact.

Remember: progress doesn’t pause just because it’s the holidays — it just looks a little different.