The holidays are one of the most challenging times of the year to stay consistent with your fitness goals. Between family events, travel, cold weather, late nights, and an endless parade of cookies and cocktails, it’s easy to lose momentum.
But after training clients for more than two decades, I can tell you this:
You can absolutely enjoy the holidays AND keep making progress—you just need the right mindset, some simple systems, and a willingness to ditch the all-or-nothing mentality.
Here’s how I coach my clients to come out of December stronger, not softer.
1. Don’t Aim for Perfect — Aim for Consistent
If you think you need to train 5–6 days a week, hit your macros perfectly, and turn down every treat to stay on track… you’re setting yourself up to quit.
During the holidays, consistency beats perfection every time.
Your new rule:
“Never miss twice.”
If you miss a workout, cool.
If you indulge a little too much at dinner, fine.
Just get back on track the next day.
This single mindset shift has saved more results than any training program I’ve ever written.
2. Shorter Workouts Are Your Best Friend
Time gets tight in December, so don’t rely on long sessions.
I recommend:
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20–30 minute strength circuits
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Bodyweight workouts at home
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Two big lifts + one accessory and done
You’d be amazed how much progress you can maintain—or even gain—by keeping things short but consistent.
3. Walk More Than You Think You Need To
Walking is the most underrated holiday fitness hack.
It helps with:
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Digestion
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Stress
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Recovery
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Fat loss
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Overall energy
If you can’t train that day, take a long walk. It counts more than you think.
4. Use the 80/20 Holiday Nutrition Rule
The holidays are not the time to start an aggressive diet. Instead, stick to 80/20:
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80%: Protein-forward meals, water, and balanced portions
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20%: Enjoy the cookies, meals, and special treats you only get once a year
The people who try to restrict everything… usually binge later anyway.
5. Keep One “Non-Negotiable” Habit
Pick ONE thing you will commit to every single day.
Examples:
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100g+ of protein
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A 20-minute walk
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2 liters of water
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A 10-minute mobility session
One habit is manageable—even during chaos—and keeps your head in the game.
6. Treat Your Workouts Like Appointments
Don’t “try to find time.”
Make time.
Book your sessions in your calendar just like meetings or appointments.
Protect that time, even if it’s only 25 minutes.
7. Start the New Year Ahead, Not Behind
Most people coast in December and spend January trying to undo the damage.
You don’t have to be most people.
By staying 70–80% consistent, you roll into the new year with better strength, better energy, and far less stress—while still enjoying everything the season offers.
This is how long-term success is built.
Final Thought
You don’t need to choose between enjoying the holidays and making gains.
You just need to commit to doing something rather than everything.
After 20+ years of coaching, this is the secret all successful clients have in common.
Happy Holidays
Coach Mitch