Health During the Holidays: Build Strength, Enjoy the Season, and Stress Less
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The holidays are here—time for good food, festive traditions, and cherished moments with loved ones. But for many, the season also brings a wave of stress about staying on track with workouts and nutrition. Let me tell you something important: your health journey doesn’t need to derail during the holidays. More importantly, it shouldn’t add stress to an already busy time of year.
Instead, let’s focus on a balanced approach that lets you enjoy the holidays guilt-free while still moving forward on your fitness goals. Here’s how to make workouts and nutrition enhance your life this season—not make it harder.
Health is a Spectrum, Not a Destination
Before diving into tips, let’s redefine what “health” means. Health isn’t a single goal or look; it’s a multi-faceted spectrum that encompasses physical, mental, and emotional well-being.
Physical health includes strength, endurance, and how your body feels.
Aesthetics and weight are parts of physical health but not the whole picture.
Mental health is about managing stress, fostering a positive mindset, and feeling mentally resilient.
Emotional health includes finding joy, connection, and purpose in life.
The holidays, with their warmth and togetherness, are an incredible time to nourish your mental and emotional health. Enjoying traditions, savoring meals, and spending quality time with loved ones are just as vital to your overall well-being as hitting the gym or tracking macros.
When you approach health this way, workouts and nutrition become tools to support your life—not stress you out.
Embrace the Surplus: Use Holiday Calories to Build Strength
Holiday meals are often rich and calorie-dense. Instead of fearing them, embrace the surplus! When paired with regular strength training, those extra calories can fuel muscle growth and recovery.
Building muscle during the holidays isn’t just about looking strong—it’s about setting yourself up for success in the new year. Muscle boosts your metabolism, making fat loss easier when January rolls around.
Here’s a simple rule: eat, train, recover, repeat. Enjoy the food, put it to work in the gym, and let your body grow stronger.
Make Workouts Stress-Free and Enjoyable
Workouts during the holidays shouldn’t feel like a chore. They should fit seamlessly into your schedule and even add energy and joy to your day. Here’s how to make them work for you:
Shorter, More Effective Sessions: Focus on efficient workouts like 30-minute full-body circuits or quick strength sessions targeting major muscle groups. Compound lifts like squats, deadlifts, and presses give you the most bang for your buck.
Find Movement That Brings Joy: Not every workout has to happen in a gym. Take a brisk walk with family, play tag with kids, or try a winter activity like skating or sledding.
Skip the All-or-Nothing Mindset: Missing a workout isn’t failure—it’s life. Focus on consistency, not perfection. Even one or two good sessions a week are better than none.
By keeping workouts flexible and enjoyable, you’ll stay active without adding unnecessary stress to your holiday schedule.
Nutrition: Enjoy the Food Without Overthinking It
This is not the season for crash diets or obsessive calorie counting. Instead, take a balanced approach to nutrition:
Prioritize Protein: Start meals with protein-rich options like turkey, ham, or other main dishes. Protein supports muscle growth and keeps you fuller longer.
Eat What You Love: Savor holiday favorites without guilt. The key is moderation—enjoy a slice of pie, not the whole pie.
Listen to Your Body: Tune into hunger and fullness cues. Stop eating when you’re satisfied, not stuffed.
Stay Hydrated: Drink water throughout the day to avoid mistaking thirst for hunger and to keep energy levels high.
When you treat food as a way to nourish your body and soul, it becomes a source of joy, not stress.
The Big Picture: Enhancing, Not Hindering, Your Life
Workouts and nutrition during the holidays should fit into your life like puzzle pieces—complementing the joy, connection, and celebration of the season. They shouldn’t feel like obligations or sources of guilt.
By taking this balanced approach, you’re honoring all aspects of health. You’re staying active and building strength, yes—but you’re also fostering happiness, reducing stress, and nurturing your relationships. And that’s what true health looks like: harmony between all these elements.
Always Forward, Never Back
When January comes, you’ll be ready to take your fitness to the next level without feeling like you “lost progress” during the holidays. Remember, health isn’t about perfection—it’s about consistent forward momentum.
So this holiday season, enjoy the moments, build your strength, and let fitness enhance your life. When you’re ready to take the next step, my coaching programs are here to guide you. Let’s turn those New Year goals into lasting change—together.
Merry Christmas, Happy Holidays, and Happy New Year.
Sincerely,
Coach Devon
