The Holiday Fitness and Nutrition Survival Guide: 7 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 7 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

The number one rule: find a way, not an excuse.

Don’t get in the habit of saying, “I’ll get back to it on Monday.” That mindset becomes a slippery slope — and before you know it, Monday never comes.

Even if you can’t hit the gym, do something. Missed your upper body day? Knock out push-ups and dips at home. Visiting family with no access to equipment? Do lunges, squats, and hip bridges in your room.

Find a way to win. Stick to your program when you can and get creative when you can’t. Just don’t skip.

Start a free 7-day trial to my Gym Gainz Guide workout plan today. It’s an easy template to follow, even through the holidays.

2: Prioritize Protein

Protein equals gainz. It helps you stay full, fuels muscle recovery, and keeps your metabolism humming.

At holiday gatherings, fill your plate with protein-rich foods like turkey, lean meats, eggs, and fish — then pile on veggies for fiber and nutrients. Always grab the turkey leg!

You don’t have to track every calorie, but I recommend keeping an eye on protein intake. I aim for 1 gram per pound of body weight daily. I weigh 175 lbs, so I shoot for about 175 grams of protein per day.

Level up your protein powder with 1st Phorm's Phormula 1 here.

*whole foods come 1st but whey is king post-workout and helps you hit your goal for the 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: Instead of screen time at dinner, my family and I go around the table, and each person says their big win for the day and what their big win for the next day will be.

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!

7: Feed Your Faith

The holidays aren’t just about food, family, and gifts — they’re about gratitude and faith.

Before the chaos of the season hits, anchor yourself in prayer and the Word each day. It keeps your heart centered and your priorities straight.

When your spiritual health is strong, your physical health follows. It’s easier to stay disciplined, patient, and joyful when you’re rooted in purpose.

Start your day with 5 minutes of Scripture, prayer, or reflection before checking your phone. It’s a simple habit that can change everything. In my Free FaceBook group, Fit Fathers Fellowship, the November challenge has been to read 10 Bible verses with our kids daily.

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.

Ps Don't miss my latest youtube video where I take on the kneeling squat jump challenge: