The Christmas Balance of Training and Indulgence
The Christmas season is a time of joy, togetherness, and, let’s face it, indulgence. Between the endless feasts, holiday parties, and the lure of cozy couches, many people feel a wave of guilt about straying from their fitness routines, something that I really resonate with but I am determined NOT to let these fears get in the way of me staying present and focussed joy. As a personal trainer, I’m here to tell you that you can enjoy the festivities guilt-free while staying on track with your fitness goals. Here’s how you can strike a balance between enjoying the holiday spirit and maintaining your health.
Embrace Flexibility, Not Perfection
The first rule for staying fit during Christmas? Don’t aim for perfection. Life is about balance, and the holidays are a time to connect with loved ones, relax, and recharge. Instead of stressing about missing a workout or indulging in a mini celebration (or three), focus on consistency. A few days of indulgence won’t undo months of hard work, but letting guilt dictate your holiday could harm your mental well-being and that is simply NOT worth it.
Quick Tip: Set realistic goals, that aren’t anything to do with your body shape or weight such as working out 2–3 times a week instead of your usual 5. Give yourself grace to adapt to the season.
Prioritise Short, Efficient Workouts
Holiday schedules can be hectic, but fitness doesn’t have to take a backseat. Short, high-intensity workouts (HIIT) or bodyweight circuits can be just as effective as longer gym sessions. These workouts take minimal time, require no equipment, and can be done at home.
Here’s a 15-minute workout idea:
- Squats: 40 seconds
- Push-ups: 40 seconds
- Burpees: 40 seconds
- Plank: 40 seconds Repeat the circuit three times with a 1-minute rest in between.
Quick Tip: Early mornings or pre-dinner are great times to squeeze in a workout before the day’s festivities- I’m a HUGE fan of the early morning workout.
Stay Active in Festive Ways
Not all exercise needs to happen in a gym or through structured routines. Get creative and incorporate physical activity into your holiday fun. Go ice skating, take a brisk walk to admire Christmas lights (if you’re in Biggleswade- Kings Reach is a MUST), or try an online class. These activities will no doubt improve mood, and make lasting memories.
Quick Tip: Aim for 7,000–10,000 steps daily by staying on your feet during errands, shopping, or cooking.
Don’t Panic About Food
Food is a huge part of the holiday celebration, and it’s perfectly okay to enjoy it. Instead of labelling foods as “good” or “bad,” practice mindful eating. Savour each bite, eat slowly, and listen to your body’s hunger and fullness cues.
Here’s how to approach your Christmas plate:…
- Fill half with vegetables or salads.
- Reserve a quarter for protein (turkey, salmon, or ham).
- Use the last quarter for carbs (potatoes, stuffing, or bread).
- Enjoy desserts, but keep portions moderate.
AND THEN EAT A WHOLE TUB OF CELEBRATIONS!… Seriously, please don’t worry about portioning your Christmas plate.
Quick Tip: If you overindulge at one meal, don’t restrict the next. Simply return to balanced eating without guilt.
Make Rest a Priority
The hustle and bustle of Christmas can leave you drained, but sleep and recovery are just as crucial as exercise. Prioritise 7–9 hours of sleep each night, even if that means skipping the last Netflix episode. Rest not only improves your mood but also helps your body repair and recharge for those workouts.
Quick Tip: Use downtime to meditate, stretch, or practice yoga for a holistic approach to recovery.
Plan Ahead but Stay Flexible
Having a plan can help you stay consistent, but it’s equally important to adapt when things don’t go as expected. Travel, family obligations, and unexpected events might disrupt your schedule, but that doesn’t mean you’ve failed.
Quick Tip: If you’re really keen to stay active try packing resistance bands or a skipping rope if you’re travelling, and find out what might be available in the local area.
Focus on the Big Picture
The holidays are a short window in the grand scheme of your fitness journey. One or two weeks of relaxation and indulgence will not derail months or years of effort. What matters most is your ability to return to your routine after the holiday season with renewed energy and focus.
Quick Tip: Set intentions for the New Year, but avoid restrictive resolutions. Instead, aim for sustainable habits that support your long-term health and happiness.
The Takeaway
Christmas is a time to celebrate, not to stress over every calorie or missed workout. By staying active in creative ways, practicing mindful eating, and embracing rest, you can enjoy the holiday season without guilt. Remember, fitness is a lifelong journey—it’s not defined by a single week or month. So grab that mulled wine, enjoy time with your loved ones, and trust that balance will guide you through.
Happy Christmas and merry training! 🎄💪
