Stay on Track During the Holidays

How to Stay on Track This Holiday Season Without Derailing Your Hard Work

If you’ve been putting in the hours, whether in the gym, on the trail, or training for your next big event, the holidays can feel like a potential roadblock. Between indulgent meals, social events, and disrupted routines, it’s easy to feel like your progress is at risk.

The good news is that you don’t have to choose between enjoying the season and staying on track with your goals. The key is to avoid the "too much" trap, not by restricting yourself, but by approaching food and celebrations with a strategy that supports your hard work.

Here’s how to enjoy the holidays and stay aligned with your fitness goals:

Don’t Skip Meals to ‘Save Calories’

Skipping breakfast or lunch because you have a big event later might seem like a good idea, but it often backfires.

Hunger hormones sabotage you: Skipping meals causes your hunger hormone (ghrelin) to spike, making it harder to control portions and food choices when you finally eat. At the same time, your fullness hormone (leptin) doesn’t respond as quickly, meaning you are more likely to overeat before feeling satisfied.

Your body craves energy now: Arriving at a meal overly hungry leads to quick-fix cravings, usually for carb-heavy, calorie-dense options that your body thinks it needs immediately. Because it does need them - you're really hungry now! But refer back to the previous point.

Stay fuelled: Instead of fasting, eat balanced meals throughout the day with protein, fibre, and healthy fats. This keeps your blood sugar steady, your appetite in check, and your mindset focused on making intentional choices.

Adventure Nutritionist Ultimate Guide to Surviving the Holiday's (Instagram Post)

Excerpt from the Holiday Survival Guide - How to Stay on Track and Not Derail Your Goals

Get the Guide Here

Train Your Plate Like You Train Your Body

Think of your plate as fuel, not a reward. Proper nutrition keeps your training momentum going, even through the holiday season.

Prioritise performance foods: Start with lean proteins and vegetables that align with your training goals, to support muscle repair and overall recovery.

Portion with simplicity: Use hand-sized portions to guide your intake. For example, a palm of protein, a fist of vegetables, a cupped hand of carbs, and a thumb of fats. The aim is not to restrict yourself, but to ensure you are including the foods that support your goals and will keep you feeling good.

Indulge strategically: Enjoy holiday treats, but make them intentional. Choose the foods you really want rather than grazing mindlessly. It's not about restricting your choices - but about actually making choices.

Flexibility Beats Perfection

Fitness is not about perfection: it is about consistency over time. Missing a workout or enjoying a festive meal won’t undo all your hard work, but consistently falling off track will. There will be days where you don't follow any guide (work Christmas Party, I'm looking at you!) and the best thing you can do for yourself is get over it and back to your regular eating and exercise the next day.

Adapt your routine: If your holiday schedule is busy, swap a long session for a quick, high-intensity workout or an active recovery day. The key is to move your body actively every day, and the holidays are a great opportunity to add some variety to your typical fitness routine.

Focus on the big picture: If you overindulge, don’t dwell on it. Refocus on your next training session or meal. Progress comes from what you do most of the time, not what happens occasionally. The silly season produces a lot of opportunity for ‘sometimes foods’ so when you have the opportunity return your focus to what your everyday food choices are.

Want to Stay on Track Through the Holidays?

These strategies are just the beginning. My Ultimate Guide to Surviving the Holidays dives deeper into topics like:
How sleep and hormones impact recovery and performance during busy seasons
Practical meal prep tips to keep your nutrition aligned with your goals
Delicious, nutrient-packed recipes to support your training

Download your free copy when you book my Fuel for the Festive Season Package:

Click here to get your guide.

Let’s make this holiday season one where you stay fuelled, focused, and ready for whatever is next, without compromising your progress.