The holiday season is a whirlwind of parties, travel, and indulgent meals. While many of us look forward to these celebrations all year, it is also a time when fitness and nutrition takes a backseat. The good news is that staying on track doesn’t have to feel impossible. With just a bit of planning and flexibility, you can maintain balance without sacrificing festive fun. We spoke with Phaedra Wright, nutritionist and founder of VIP Fitness & Lifestyle to gather tips for realistic fitness, nutrition, and wellness goals you can commit to this holiday season. —Maddie Clerides
Fitness
- Set Realistic Goals
The holiday slump is an obstacle that countless gym-goers experience every year. If you’re beginning to think about how your health can be maintained this time around, Phaedra suggests starting with realistic goals. Instead of aiming for perfection, adjust your expectations for something you know you can achieve. “Focus on achievable mini goals, whatever that looks like for you”, she says. This could be something as small as committing to two or three workouts a week or walking your dog for an extra fifteen minutes every day. Setting goals that are too ambitious could you leave you feeling burnt out or uninspired.
- Stay Active with Friends and Family
Staying active with friends and family can make workouts far more enjoyable and ensure that you show up. “Plan a beach walk or hike with the family or get multiple friends to join a group workout” she suggests. This tip is especially worthwhile, as some intentional activity with your favourite people doubles as quality time.
- Scheduling
Keeping yourself accountable through scheduling workouts is also a great way to prioritize fitness over the holidays. “Dedicate specific time for your workouts, and treat them as non-negotiable appointments,” she says. You wouldn’t cancel an appointment on your doctor because you respect their time, so why would you cancel an appointment on yourself? It’s easy to slip into emails or a TV show if you haven’t predetermined your designated time slot for some activity.
- Mix it Up
To keep things interesting and spirited, try festive-themed classes or winter activities like ice skating or snowshoeing. “These activities are not only fun, but they are absolutely a workout,” Phaedra notes. Not only are you staying in the holiday spirit, but you are moving your body in a meaningful and fun way which will inevitably prevent boredom and keep you on-track.
- Try a Home Workout
Working out at home might not be your first choice, but if you are truly pressed for time, a simple 30-minute bodyweight workout can be very effective. “It really doesn’t have to be complicated – you just need a mat”, Phaedra says. Even though it might be hard to get “in the zone” at home, nobody is asking you go 100%. The convenience of moving your body at home shouldn’t be overlooked when your commitments are overflowing. Whether it’s yoga or mat Pilates, flip on a YouTube fitness channel and do what you can, when you can!
Nutrition
Fitness goals are fantastic, but a big part of where the holidays can become overwhelming is at the dinner table. Phaedra urges clients to make “smart choices with no deprivation”.
- Don’t Skip Meals
When it comes to holiday meals, Phaedra’s top tip is simple: “do not skip meals!” You might think you are saving calories for a dinner or party, but skipping meals can lead to impulsive decisions later in the day (or week). “You will inevitably have more control over what you’re consuming at parties when you’re not ravenous upon arrival”, she explains. Skipping meals can also lead to things like sugar cravings or eating something purely out of convenience, when you may not have even chosen it in the first place.
- Hydrate
Another simple yet powerful tip is hydration. “Drink plenty of water throughout the day to prevent overeating and combat the effects of holiday beverages” comments Phaedra. When possible, it should also be a best practice to drink water after every alcoholic beverage. Water will help flush out any toxins or inflammation accrued in the body, too.
- Vegetables and Protein
Luckily, some holiday dinners do feature some nutritious food! Phaedra urges her clients to “load up your plate with lots of veggies where you can, as they will help you stay fuller for longer.” Turkey is also a very lean and nutritious protein!
- Simple Swaps
There are some very easy cooking swaps that can take the edge off the holiday meals. Phaedra says that she likes “using Greek yogurt instead of sour cream – the flavour profile is incredibly similar and it’s not hard to do.” From fitness to nutrition, the accumulation of these very small choices will add up to help you achieve an overall healthier holiday experience.
The most important part of the holidays is to enjoy yourself and spend quality time with friends and family, and a flexible mindset regarding your health and fitness can only enhance your holiday experiences. “Accept that things may change and adapt as needed. The most important thing is the overall trend, not daily perfection”, remarks Phaedra.
Lastly, practicing gratitude is key to put the holiday pandemonium into perspective. “Shift your focus from what you have to do to what you get to do. This mindset can make healthier holiday wellness feel like a gift and not a chore. Plus, it boosts your overall happiness and motivation.” By following these practical tips, you can maintain balance, enjoy the festivities and start the New Year feeling strong and refreshed.
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