5 Holiday Workout Tips to Help You Stay on Track

The holidays are a time for family, food, and gratitude, but they can also be a landmine for our fitness and nutrition goals. As a transformational nutrition coach, I understand the challenge! We all want to enjoy the holiday without sabotaging the progress we've worked so hard to achieve. A great way to do this is to exercise or squeeze in some activity throughout the season, especially on days when festivities and heavy meals are on the horizon. This will help manage stress, boost your mood, burn extra calories, and even improve your mindset!

Here are some holiday workout tips that will make your season amazing and keep you on track.

1. Plan to Exercise the Day of Festivities

The morning of an event, big meal, or party is your best opportunity to set the tone for the day. Commit to a workout first thing — even 20-30 minutes of movement will make a big difference. Whether it’s a strength circuit, a brisk run, or your favorite class, getting active early helps offset some of the calorie surplus you may take in later. Movement boosts your mood and energy, so you’ll feel sharp and ready to tackle the day. PRO TIP: Treat this workout as a non-negotiable appointment. It’s easy to let “holiday chaos” take over, but remember, consistency trumps perfection. Schedule it in your planner like any other important appointment.

2. Focus on Compound Movements

Compound exercises like squats, deadlifts, push-ups, and pull-ups are perfect when you’re short on time. These movements work multiple muscle groups simultaneously—and give you more bang for your buck. Compound exercises burn more calories, build strength, and increase your metabolic rate for hours after your workout — perfect for tackling a calorie-heavy day like Thanksgiving.

Try this simple circuit that can be done at home and gets your heart rate up fast:

3 rounds of:

• 10 squats
• 10 push-ups
• 10 burpees
• 30-second plank

3. Incorporate Movement Every Day

Not every workout has to happen in the gym or a class. Use the day’s activities to keep moving. Organize a family walk after a big meal, toss a football in the yard, or play an active game with the kids. Even small bursts of movement like walking around the kitchen or setting the table adds to your daily activity total. PRO TIP: Aim for 10,000 steps for the day as a baseline. Use a fitness tracker or phone app to keep yourself accountable. Exercise will boost circulation so you’re glowing and help you look your best for special events.

4. Hydrate Like It's Your Job

Hydration is often overlooked, but it’s so important for health and wellness! It promotes healthy digestion, fights hunger pangs, and boosts energy levels. Start with a full glass of water as soon as you wake up and continue sipping throughout the day. Staying hydrated helps you avoid mistaking thirst for hunger, which can prevent overeating. PRO TIP: If you’re drinking alcohol, alternate each drink with a glass of water. This keeps hydration levels steady and minimizes the impact of empty calories.

5. Don't "Earn" Your Meal — Balance it

Don’t fall into the trap of thinking you need to punish yourself for enjoying holiday meals and festivities. Instead of adopting that mindset, focus on balance. Use your workout to energize and prepare your body, but don’t overdo it in an attempt to "earn" your meal. Likewise, enjoy your favorite dishes without going overboard. 

PRO TIPS:

• Fill half your plate with vegetables or salad.
• Prioritize protein like turkey or ham.
• Take smaller portions of more indulgent sides or desserts. Chew slowly and savor every bite.
  
  

Holidays are special events—not a lifestyle. The key is to find ways to enjoy them without letting them derail your goals. A little planning, mindfulness, and movement go a long way in helping you feel good about your choices the next day. Remember, fitness isn’t about being perfect — it’s about making smart, sustainable choices.

Happy Holidays!