How to Stay on Track With Your Fitness Through the Holidays (Without Missing Out)
The holidays are one of the best times of the year — family, food, celebration, and a little bit of chaos mixed in. But they’re also a time when many people see their fitness progress slip.
Between travel, parties, and big meals, it’s easy to lose momentum. But here’s the truth:
👉 You don’t need to be “perfect” to stay on track — you just need to stay intentional.
Let’s break down why most people struggle this time of year, how to avoid common pitfalls, and simple ways to keep your fitness and health goals moving forward while still enjoying the holidays.
🎄 The Reality: Most People Gain Weight Over the Holidays
According to research from the New England Journal of Medicine, the average person gains about 1 to 2 pounds between Thanksgiving and New Year’s.
That might not sound like much — but here’s the catch: most people don’t lose that weight afterward.
Over the years, that small gain can add up to 10–20+ pounds of gradual fat gain, contributing to long-term health issues and making it harder to maintain your fitness goals.
So the goal isn’t to be restrictive — it’s to find balance.
🏋️♀️ 1. Stick to Your Routine (Even if It’s Shorter)
You might not get your full 60-minute session in every day, and that’s OK. What matters is maintaining consistency, not perfection.
✅ Do shorter workouts — even 20–30 minutes can make a big difference.
✅ Get daily movement: walks, bodyweight workouts, mobility, or a few sets of push-ups and squats.
✅ If you’re traveling, use our At-Home Training Guide or ask your BMF coach for a quick bodyweight circuit.
Consistency keeps the momentum going — and makes it much easier to get back into routine once the holidays are over.
🥗 2. Don’t “Save” Calories for the Big Meal
Skipping breakfast or lunch to “save calories” for a big dinner almost always backfires. You end up overly hungry, overeating, and feeling sluggish afterward.
Instead:
Eat protein and veggies early in the day.
Stay hydrated (most people confuse thirst for hunger).
Approach the big meal mindfully — enjoy it, but slow down and savor each bite.
Remember: one indulgent meal won’t derail your progress — it’s your habits over time that matter.
🍷 3. Drink Smart
Alcohol adds up quickly — both in calories and recovery.
Try these simple swaps:
Alternate each drink with a glass of water.
Choose lighter drinks like spirits with soda water instead of sugar-heavy cocktails.
If you drink, avoid pairing it with late-night snacking.
You don’t have to skip the celebrations — just be mindful and stay in control.
🚶 4. Move More, Even Outside the Gym
Holiday activities can be your workout. Go for a family walk after dinner, take the kids to the park, or squeeze in 10–15 minutes of stretching before bed.
Non-exercise movement (NEAT) burns more calories than most people realize and helps offset the extra food and downtime during the holidays.
Aim for 7,000–10,000 steps a day or whatever’s realistic for you.
😴 5. Don’t Neglect Sleep and Stress Management
Between travel, shopping, and family events, stress levels go up and sleep often goes down.
Lack of sleep impacts hunger hormones, making you crave more sugar and carbs, while higher stress increases cortisol, which can make it harder to manage body composition.
Prioritize rest when you can:
🕯 Take short breaks.
🛏 Aim for 7–8 hours of sleep.
🌿 Try to get outside for fresh air and sunlight.
Sometimes the best “training” you can do during the holidays is recovery.
🎯 6. Set Realistic Expectations
The holidays aren’t the time to hit a new PR or chase fat loss aggressively. Instead, focus on maintenance — maintaining your habits, strength, and structure.
If you come out of the holidays maintaining your current body weight and routine, that’s a win.
Remember: it’s not about being perfect. It’s about being present — while staying aligned with your goals.
💪 How BMF Training Can Help You Stay Consistent
At BMF Training, we don’t just coach workouts — we help you build a lifestyle that lasts year-round.
Our Group Training, Personal Training, and Online Coaching programs are designed to adapt to your schedule, your goals, and your life — even during the busiest seasons.
We also offer Nutrition Coaching to help you build sustainable habits so you can enjoy your holidays without the guilt.
🎁
The holidays are meant to be enjoyed — and with a little planning and balance, you can do that without losing progress.
Stay active. Eat mindfully. Rest when you can.
And remember — one off day won’t set you back, but quitting for weeks will.
If you need accountability or a structured plan to keep you on track this season, we’re here to help.
👉 Join our coaching programs today and let’s finish the year strong — and start the next one even stronger.