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The Holiday Fitness and Nutrition Survival Guide: 6 Tips to Stay on Track

I LOVE the holiday season. Christmas is easily my favorite holiday. I love the music, the movies, who it is about, the family time, and the FOOD! Let me start by saying this... enjoy the season. Live a little. But you do not have to let the holidays derail your fitness goals.

I love the holiday treats as much as the next guy. The extra calories, parties, and hectic schedule can make it tough to continue seeing progress on the scale and in the gym. This is why I have put together 6 tips to help you continue seeing gainz throughout the holidays and send you into the new year with some momentum.

1: Do Not Skip Workouts

Get in the habit of finding a way. Do not get in the habit of saying, "I'll make it tomorrow" or "I'll get back to it on Monday." All of the sudden you are always making excuses.

I like to follow my program to the T but you must learn that anything is better than nothing. Missed your upper body workout at the gym? Do a bunch of push-ups and dips at home. Unable to hit your leg workout because you're visiting family? Do lunges, squats and hip bridges in your room.

Find a way to win. Follow your workout program when you can and get creative when needed. Just don't skip.

Start a free 7-day trial to one of my workout plans for an easy template to follow!

2: Prioritize Protein

Protein equals gainz. This macronutrient helps you feel full and satisfied, reducing the likelihood of overeating. It also increases the likelihood of getting jacked!

At holiday gatherings, fill your plate with protein-rich options like lean meats, fish, poultry, eggs, and legumes. Always ask for the turkey leg!!! Pair these protein sources with plenty of vegetables to add fiber and essential vitamins and minerals.

You don't have to track everything but I always keep a close eye on my protein intake. I am for 1 gram of protein per pound of bodyweight each day. I weigh 175 lbs, so I shoot for 175 grams of protein per day.

3: Be Flexible

Yes, be a dog. Crush workouts. Keep your nutrition dialed in. But have a healthy relationship with food and fitness. Especially throughout the holidays, workouts won't be perfect and there will most likely be some splurging.

Enjoy yourself. Take extra family time. If you know you're going to splurge at dinner or you're going to a party, eat low-carb and high-protein all day leading up to the event. That way you've got extra calories saved up to enjoy.

Be flexible with workouts, squeeze them in when you can, and just strive to get in something and push yourself during that time.

4: Get Active as a Family

At large family gatherings, I hate when the kids just lay around and watch TV or tablets. Get the whole family outside for some football, soccer, basketball, go for a walk or hike, play tag, frisbee, etc. This gets everyone active and it's always a blast.

Guess what? You could even invite family members to join you for a bodyweight workout.

5: Don't Watch TV While You Eat

This is a family rule that we live by. Unless it is a special movie night or the Super Bowl, we eat dinner at the table. And let's get real, dinner should be as much about family time and conversation as it is about the food.

Distractions like television can lead to mindless eating, causing you to consume more calories than you realize. This mindful approach will help you feel satisfied with smaller portions and prevent overeating.

Pro Tip: staying hydrated and drinking water before eating a big meal is a great way to help avoid overeating.

6: Treat Yo Self Wisely

Listen, best believe I will be crushing some pie, Christmas cookies, etc. But be wise by prioritizing protein throughout the day, so you're not starving when you eat sweets. Also, stay away from drinking calories and do so in moderation.

Most importantly, don't eat mindlessly. If I am going to eat sweets, it is going to be something that I really enjoy. If it is just okay... pass!

Y'all... You can enjoy all the holiday festivities and treats, while still crushing your goals. Get creative and get in your workouts however you can. Involve your family and get everyone active. Eat a lot of protein and stay hydrated.

Let's win throughout the holidays and then kick the door in for 2024.

Who's with me?!


Learn more about me and my story on my "About Me" page.

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