How To Stay on Track with Your Goals During the Holidays and Winter.. There are so many things that come up during the month of December that may throw you off your workout schedule and typical clean eating plan.
The days are shorter, the weather is colder, we have family visiting, there’s more traveling to do, social events, indulgent foods, the holidays themselves and the stress that comes with them.
When you take the time to recognize that these things may throw you off your A-game you give yourself a fighting chance. You can assess how you want to handle them and prepare. Here’s how to stay on track with your goals during the holidays and winter.
Let’s look at each of these things that may impact your lifestyle and come up with ways to work with them while also living in alignment with your goals.
Workouts –
The days are shorter/ darker and the weather isn’t as pleasant. I highly recommend getting outside in the daylight first thing as it helps your circadian rhythm, which helps you sleep better. Listen to my interview with sleep expert Morgan Adams here.
Perhaps this means you go for a walk first thing in the morning. If you’re not an early bird try to workout on your lunch break because when you save it for night, you’re less likely to have energy and be motivated. And you can bring your cardio indoors- I write workouts for my clients that allow them to even do cardio inside. And the quicker the better so that way it’s over with quickly. Again, my clients can do most of their workouts in about 30-45 minutes each session.
Some of these tips also apply well when you have family visiting. If you workout before anyone wakes up, it’s done and you can feel great all day. As for eating, it’s good to set boundaries. You can communicate to your family that you have certain nutrition needs to achieve your goals. If they give you a hard time that’s likely due to their own insecurities and not on you.
Travel –
When traveling I highly recommend bringing some of your own food. If you’re flying you can bring deli turkey, protein shakes, jerky, RX bars, apples, bananas, grapes, baby carrots, sliced peppers, nuts and seeds. I also love this water bottle so I don’t have to pay for expensive airport water and it filters out micro plastics. If you’re driving you can always use google maps to find a nearby grocery store to pick up hatdboiled eggs, Greek yogurt or celery and hummus.
Once you get where you’re going you can pick up a few things or have stuff delivered and even request a fridge to your room. If you’re staying with others I’m sure no one would mind sharing space in their kitchen for you.
Trust me.. I’m not saying don’t partake in the yummy foods you love- you should do that! But if people are starting their day with canned cinnamon buns and that doesn’t do it for you, you can decline. Have some Greek yogurt and berries and feel good and be happier with your choice instead.
Lastly, if you wanna workout when you’re traveling, go for it but don’t feel like you HAVE to.
Parties and Social Events –
Another major part of the holidays are the parties and social events. These are abundant for just about all of us so it’s important to have a game plan.
First and foremost, just because a food or drink is offered does not mean you have to consume it. You can always politely decline. A lot of times I eat before going to these as I don’t really like finger foods and party junk. If you find yourself grabbing, ask yourself what it is you actually need. If you’re not truly hungry or like that food, don’t eat it.
Of course if it’s a family gathering opt to bring a dish. You can bring a salad you love AND the sweet potato pie. And remember, it’s no one else business what you put on your plate. If they comment you can say “I’m eating in a way that brings me joy,” and politely change the subject.
I also recommend choosing the things you want to indulge in. If you love the prime rib that is being served perhaps avoid from the potatoes swimming in butter. Or have a smaller serving if you want both, but keep your breakfast and lunch smaller and mostly lean protein and veggies. You can balance things in your meal, day or week to allow for the foods you love.
And if there is alcohol involved, remember that this may open some floodgates for you. Try to go into the event with a base so you’re not famished and craving things. This will keep you from getting tipsy quickly too. And if you know it’s gonna be a boozy event and will want to sleep in, rearrange your workouts. Give yourself the next morning off.
Stress –
Finally, the holidays can be stressful. This can interrupt sleep which can throw off your blood sugar/ insulin levels and cause more cravings. Stress can cause digestive issues. This can throw off your ability to absorb nutrients, energy levels, your skin and immune system. Taking measures to reduce stress and help your body cope is one of the best things you can do for yourself.
Having a plan will help reduce stress. Taking time to journal or meditate can be helpful. Going outside for walks or hanging with the family dog can be great. If you notice your nervous system getting all wired and overly aroused, take a moment for yourself. Get centered. Get calm. Breathe. If you can do this you’ll be more more likely to enjoy the holidays.. not just eat and drink your way through them to cope.
If you’re struggling to stay on track with your goals through the holidays or as a whole please consider 1:1 coaching. I can help you set the right goals for you. I can help you with the plan as well as the accountability you need to see them through.
Head to commit2fitcoaching.com to learn more and join.
Your Coach,
Kyra