The holidays are here — and if you’re anything like the clients we work with every day, this season brings a mix of excitement, joy, stress, and a schedule that feels stretched in every direction.
It’s easy to see how most people don’t see any way to have a healthier holiday season.
This week is Thanksgiving… and right behind it come the holiday parties, school events, travel plans, family obligations, end-of-year work deadlines, and countless little things that make this season as stressful as it is special.
If you’ve ever finished December feeling exhausted, off track, and telling yourself “I’ll start again in January,” you’re not alone. This time of year can easily throw off your routine — not just with workouts, but with nutrition, sleep, and stress.
But here’s the good news:
You can absolutely enjoy the holidays and take care of yourself at the same time.
(And it doesn’t require restriction, dieting, or saying no to every treat.)
Because if there’s one thing you actually can control during this busy season, it’s how you take care of your body. When you have a simple plan for your movement, nutrition, stress, and sleep, you feel better — physically, mentally, and emotionally — through all of it.
And the best part?
This season doesn’t have to be about “starting over.” Consistent choices now will set you up to feel grounded, strong, and confident as you move into the new year.
Here’s how to have a healthier holiday season with energy, balance, and peace of mind.
How to have a healthier holiday season: Prioritize Protein (Even When Life Gets Busy)
Protein is your anchor during the holidays. It stabilizes blood sugar, keeps you full, reduces cravings, and helps maintain muscle — which is especially important when your normal training routine gets disrupted.
During the holidays, meals become more irregular and rich foods are everywhere. When your blood sugar swings, your energy and decision-making tank.
Protein keeps everything stable.
How to do this during the holidays:
- NEVER skip meals to “save up” calories. This backfires every time.
- Eat a protein-rich meal or snack before holiday events.
- Change nothing about your normal habits — aim for 25–35g at each meal, even on holidays.
How I personally do this:
I aim for roughly 1 gram of protein per pound of bodyweight per day.
Before a party I’ll have:
- Greek yogurt
- A protein shake
- A few eggs or cottage cheese
This keeps me full, calm, and less tempted to overindulge.
How to have a healthier holiday season: Stay Hydrated (It’s More Important Than You Think)
Between travel, busier days, extra caffeine, and more alcohol, dehydration is one of the biggest energy killers during the holidays — and most people don’t realize how much it affects their mood and appetite.
Even mild dehydration affects:
- energy
- mental focus
- hunger
- digestion
- cravings
- recovery from workouts
The Cleveland Clinic notes that dehydration can mimic fatigue and low blood sugar, making you feel hungrier when you’re actually thirsty.
How to do this during the holidays:
- Start your day with a large glass of water.
- Keep a refillable bottle with you at all times.
- Add electrolytes when traveling, training, or drinking alcohol.
How I personally do this:
I carry a 40oz water bottle everywhere and use LMNT electrolytes around workouts or travel days.
How to have a healthier holiday season: Maintain Your Training Routine (Even If It Looks Different)
The holidays don’t have to derail your fitness — they just require flexibility.
Imperfection is not the enemy. Inconsistency is.
Research shows that even reduced-volume strength training helps maintain muscle and metabolism — which means staying consistent (even at 50%) preserves your progress.
How to do this during the holidays:
- Keep your workouts on your calendar like appointments. A good personal trainer can help with this!
- If you don’t have time for a full session, do 20–30 minutes.
- If you’re traveling, do a hotel, Airbnb, or bodyweight workout.
- Focus on the basics: squats, pushes, pulls, hinges, carries.
How I personally do this:
I stick to our Telos group strength sessions Monday–Friday.
Sundays are ruck days with the Telos Ruck Club.
If I’m traveling, I run or complete a 30-minute band or bodyweight routine.
How to have a healthier holiday season: Choose Your Treats with Intention (Please Eat the Treat!)
You don’t need to avoid every treat to stay on track — you just need to choose intentionally.
Restriction leads to bingeing.
Mindful enjoyment leads to balance.
How to do this during the holidays:
- Scan the food table FIRST.
- Skip anything that isn’t worth it.
- Choose your favorite treat, savor it, and move on.
How I personally do this:
I skip the generic cookies and boxed desserts.
But homemade pumpkin pie? Absolutely.
I enjoy it mindfully and without guilt.
How to have a healthier holiday season: Protect Your Sleep & Stress Recovery (This Is Non-Negotiable)
Sleep is the first thing sacrificed this time of year — and the consequences affect every part of your health.
Sleep deprivation increases hunger, anxiety, cravings, and cortisol — all of which make the holiday season harder.
How to do this during the holidays:
- Stick to your normal bedtime most nights.
- Avoid screens 30 minutes before bed.
- Have a wind-down routine: stretch, read, or breathe for 5 minutes.
- Prioritize at least 7–8 hours whenever possible.
How I personally do this:
I protect my sleep the same way I protect my training.
If I have a late night, I nap or rest more the next day.
BONUS: 30-Minute Holiday Reset Workout
Equipment: 1 dumbbell or kettlebell
Warm-up
- Jumping jacks
- Bodyweight squats
- Arm circles
- Leg swings
- Torso twists
Workout:
AMRAP (as many rounds as possible):
- 10 Dumbbell Squats
- 10 Dumbbell Deadlifts
- 10 Floor Presses
- 10 Rows (per side)
- 10 Lunges (per leg)
- 30-second Plank
- 10 Sit-Ups
Sprint Interval Finisher:
5 rounds:
- 30 seconds: sprint cardio (mountain climbers, KB swings, jump rope)
- 60–90 seconds: rest
This maintains strength, boosts metabolism, and reduces stress — ideal for holiday travel or chaotic weeks.
You deserve to enjoy the holiday season without sacrificing your health, your energy, or your sanity.
A few simple, consistent choices — protein, hydration, movement, sleep — make all the difference.
With the right plan, you can feel grounded, strong, calm, and confident all the way through January and beyond.