The holidays are about connection - laughing with the people you love, making memories that linger longer than any workout PR or perfect macro day ever will. When you look back at your life decades from now, you’ll remember the warmth in the room, not the calorie count on your plate.

And yet… it’s incredibly common to feel a little anxious about fitness progress this time of year.

You’re not alone if thoughts like:
“What if I lose momentum?”
“Will I undo all my hard work?”
start creeping in when the shortbread cookies come out.

Your fitness journey should support your life - not take you out of it.

The goal is perspective:
What truly matters?
What will help you show up with a full heart - not a stressed-out brain?

For most of us, that looks like balance:

✨ Savouring your mom’s prize-winning stuffing
🍪 Enjoying a homemade dessert without earning or burning it
🧀 Saying yes to the charcuterie board because, duh, cheese

But sometimes, holiday fitness anxiety builds a wall between you and the moments you want to fully be in. Worry sneaks in where joy should be.

So this guide is here to help you:

• Hold perspective around what actually matters
• Keep your fitness goals in a supportive, not restrictive, role
• Find a version of balance that fits your life, body, and happiness
• Stay consistent enough - without being rigid or missing out

You deserve a holiday season filled with presence, pleasure, and memories - and a fitness journey that makes room for all of it. Let’s jump in.

1. Remove the Shame

The holidays come with a natural shift: more social events, more delicious calorie-dense foods, less time for workouts, higher stress, and disrupted routines.

That doesn’t mean you’re slipping - it means you’re living.

Shame will try to convince you that enjoying yourself is a setback. But shame doesn’t protect progress; it actually pushes people into all-or-nothing cycles. This season isn’t about perfection - it’s about intentional flexibility.

Make choices that support both your health and your happiness. Enjoy the treats you love, show up where it matters most, and allow your routine to ebb and flow. You’re building a lifestyle with your fitness - and that includes joy.

2. Pick 1–3 Strategies Per Event

You don’t need a full nutrition plan for every holiday gathering. You just need a couple intentional choices that help you feel good while still enjoying yourself. And here’s the key: if you don’t want to think about food at all and full enjoyment feels freeing - amazing. Do that. That’s a perfectly valid, healthy choice.

But if fully letting go tends to bring up anxiety for a lot of people - if you know that a few simple anchors will help you relax more and stay present - then choosing 1–3 supportive strategies is a great way to protect your peace.

• Protein at every meal - keeps you satisfied and stabilizes energy
• Liquid calories only if they bring joy - save the indulgence for what’s truly worth it
• Eat until satisfied, not stuffed - comfort, not discomfort
• 10–20 minute walk before or after meals - supports digestion and blood sugar
• Choose one dessert you REALLY want - prioritize the treats that matter
• Drink water before meals + 500 ml midday - hydration helps regulate hunger
• Plate snacks instead of grazing from shared dishes - mindful choices without mindless munching

Pick a few when you need them, or pick none when you don’t. The goal is to enjoy - in whatever way feels best for you this season.

3. Activity Doesn’t Always Need the Gym

During the holidays, your schedule may look nothing like normal and that’s okay. Movement is still movement, whether it’s in running shoes or slippers.

Instead of stressing about making it to the gym, look for opportunities to simply use your body in ways that feel easy and enjoyable. Small, scattered bits of activity add up more than most people realize.

• Dog walks - fresh air + steps + stress relief
• Mall laps - shopping + movement = effortless win
• Stretching while watching a movie - comfort and mobility at once
• 1–2 minute movement breaks throughout the day - reps at home absolutely count - bodyweight squats for 1 minute, pushups on your coffee table, lunges for a work break

4. Set a Realistic Holiday Goal (2–4 Weeks)

You don’t NEED a fitness goal during the holiday, but if it helps you to have one. Your goals can shift with the season.

Instead of forcing the same intensity you have during routine months, choose a realistic focus that supports both your wellbeing and your lifestyle right now. When you set an intention that matches your capacity, you create space for success - not pressure.

• Maintenance Mode - hold steady with zero guilt
• Gentle Muscle Focus - a few strength days and fueling recovery well
• Daily movement, with without the pressure of numbers

You won’t lose progress in 2–4 weeks - your strength, your mobility, and your habits are far more resilient than that. But you will gain memories you can’t replace. And that is a very worthy goal.

The fastest way to spiral: “I already messed up, so screw it.”

The healthiest way: “That was great. Onto my next helpful choice.”

Progress is one decision at a time - not punishment.

You don’t need to earn joy. You don’t need perfection to make progress. You are allowed to celebrate, rest, and enjoy food - and still feel strong in January.