How to Enjoy the Holidays and Keep Your Fitness and Nutrition in Check

Nutrition Tips

Nov 18

Written By Thunder and Lightning Athletic Club

*You can enjoy the holidays and keep your fitness goals.*

The holiday season can feel like a whirlwind of tempting treats, holiday parties, and festive dinners. After all the hard work you’ve put in—eating well, crushing workouts, feeling great—how do you enjoy the celebrations without sacrificing your progress?

The answer: balance and planning ahead. Here’s how you can embrace the season, celebrate with family and friends, and keep your goals in check.

#1 Plan Ahead: Make Room for the Festivities

Holidays are about enjoyment, not restriction. Planning helps you make intentional choices without feeling deprived.

🎉 The Alcohol Game Plan

When it comes to drinking, a little forethought goes a long way. Here’s how:

Prioritize Events: Got a big Christmas party coming up? Plan around it by skipping the smaller drink occasions. If Saturday’s the big day, keep Friday a sober night and ease up on the mid-week wine.
Set a Drink Limit: Decide on a number beforehand. Whether it’s two glasses of wine or one holiday cocktail, a limit helps keep things festive, not excessive.

Pro Tip: Alternate each drink with a glass of water to stay hydrated and slow down the pace.

#2 Know Before You Go: Plan for Healthy Choices

Going to a restaurant or family dinner? Check out the menu ahead of time so you can scout out the healthier options before you’re tempted by the richer dishes.

🍽️ Tips for Smarter Holiday Eating:

Don’t Arrive Starving: Have a light snack before going out to help manage cravings. A handful of almonds, a piece of fruit, or some high protein yogurt are great options.
Spot the Healthy Options: Grilled proteins, salads, and vegetable dishes will likely be available—keep these in mind as filling and nutritious choices.

Bonus Tip: If you’re contributing to a potluck, bring a healthy dish. That way, you’ll always have something nourishing on your plate.

#3 Keep Moving: Prioritize Your Workouts

It’s a busy season, but staying active is non-negotiable. If you can’t hit your regular workout times, have a backup plan.

🏋️‍♀️ Workout Tips for the Holidays:

Swap Days: If a big holiday dinner is on your regular workout day, swap your rest day with another to make it work.
Go Short and Intense: When time is tight, short workouts with higher intensity (like a 20-minute CrossFit AMRAP or HIIT session) can still give you a great sweat.
Involve the Family: Take family walks, play some backyard games, or get everyone moving together.

Reminder: Working out is not punishment for indulging—it’s a way to stay energized and reduce holiday stress.

#4 Portion Control: Have a Little Bit of Everything

Holiday meals are often laden with variety, from turkey and gravy to mashed potatoes and cranberry sauce. Enjoying everything in moderation lets you indulge without going overboard.

🍴 How to Master Portion Control:

Go Small: Take a small serving of each dish you want. This way, you get a taste of everything without the fullness of a large plate.
Save Some for Later: Freeze or pack leftovers. Most holiday dishes freeze well, letting you space out your favorites instead of feeling like you need to finish everything.

Pro Tip: Think of your plate as a sample platter, not a buffet!

#5 Make Intentional Choices: Savor Your Favorites

It’s easy to fall into the trap of snacking on whatever’s around. But this year, pick and choose the treats that truly delight you.

🍪 How to Be Mindful with Holiday Treats:

Select Your Indulgences: Maybe it’s Grandma’s apple pie or a slice of rich chocolate cake. Pick what you genuinely love, and skip the treats that don’t excite you.
Enjoy Every Bite: Slow down. Take your time to enjoy each bite, appreciating the flavors and memories tied to these special treats.

Mindset Shift: It’s not about saying no—it’s about saying yes to the things that matter most to you.

#6 Savor Each Bite: Avoid Overeating

The temptation to eat quickly and stuff ourselves often comes with holiday feasts. But slowing down can be a game-changer.

🥂 Slow Down to Savor

Eat Until Satisfied: There’s no need to be completely stuffed. Aim to feel comfortably full, not overfull.
Enjoy Conversations: Take breaks between bites to chat with family and friends, savoring both the food and the company.

Friendly Reminder: It’s perfectly okay to say “no thanks” to seconds or to save dessert for later.

Set Up for Success this Holiday Season!

You don’t need to go to extremes to stay on track. Small, mindful choices can keep you feeling your best while fully enjoying the holiday magic. Organization, planning ahead, and making conscious decisions are key to success and happiness this holiday season.

Need a little more help? Book a free consultation with us, and we’ll craft a holiday game plan just for you! Schedule your No-Sweat Intro