How to stay fit and sane during Christmas holidays
Most of us will spend the Christmas holidays with extended family and friends, outside of our regular routines, often without any training. Many people are afraid of losing progress in their training or health journey, and far too many even neglect their health during the festive December period. This can be very stressful, both physically and mentally, so I believe this article will be useful to many readers.
First, I want to remind you that even if you take the next 10 days completely off, that’s only 2.74% of the whole year. If you’ve been taking care of your body for over 80% of the year and approach these next 10 days with a good strategy, I guarantee you’ll get “back to normal” without any extra harm to your body or setbacks in your training.
10 Tips for Staying Healthy During the Holidays
Create a small routine - go to bed and wake up at the same time every day.
Get enough rest - aim for at least 7 hours of sleep per night, ideally 8, to allow your body to recover properly.
Don’t overeat - you don’t need to avoid any specific foods, but have a strategic approach to your meals. Aim for a ratio of 2 servings of lean protein, 1 serving of vegetables, and 1 serving of carbs. This will help you feel full while also providing the nutrients your body needs.
Limit alcohol consumption - try to avoid alcohol completely. If not, try to limit yourself to no more than 2 servings per day.
Stay hydrated - make sure to drink enough water throughout the day - aim for at least 3 liters.
Limit phone and social media use - try to stay off your phone for at least 30 minutes after waking up and 1 hour before bed.
Practice mindfulness or meditation - spend 10–15 minutes each morning doing breathing exercises or simple meditation to start your day calmly.
Take a walk - take a 20-minute walk, either alone or with one other person to enjoy a simple conversation. Fresh air and connection to nature can help you relax, feel calmer and clear your mind.
Get your blood flowing - do 100 push-ups or squats. If you can’t skip a workout, bring your running gear and go for a 30-60 minute easy run daily or every other day.
Look at the bigger picture - remind yourself that a few days off can’t destroy a year off progress. A cookie or two too many during the Christmas holidays won’t make a difference, so relax and enjoy your time with loved ones.
These are a few steps I try to follow during the holidays to stay sane and maintain my fitness. Let me know if you have your own routine for the holidays or any tips you would like to share.
