Pre-Holiday Prep: How to Set Your Goals for the Festive Season

As the holiday season approaches, life often becomes a whirlwind of gatherings, celebrations, and tempting treats. It’s easy for fitness and nutrition goals to take a backseat as we navigate family dinners, office parties, and holiday traditions. But with a bit of planning and intention, you can enjoy the festivities without sacrificing your progress.

At Iron Backs, we believe the holiday season is a time for balance—enjoying yourself without losing sight of your health and fitness goals. Here’s how to set realistic goals that allow you to stay on track while still savoring the joys of the season.

‍

 1. Set Realistic, Achievable Goals

The holiday season is a busy time, so set goals that are both meaningful and manageable. Instead of aiming for drastic weight loss or intense fitness milestones, consider setting goals that align with the season’s demands on your time and energy.

 Focus on Maintenance or Small Wins: If you’re generally in a good place with your fitness, aim to maintain your current weight or keep consistent with your workouts. Maintenance is an excellent goal when schedules are unpredictable. If weight loss is still on your radar, set small, achievable goals, like losing 12 pounds, instead of aiming for a large drop.

 Set Process Goals: Instead of outcome-focused goals (like losing 5 pounds), set process goals. These are actions you commit to regularly, like working out three times a week, cooking a healthy meal daily, or drinking enough water. Process goals help you stay consistent, regardless of results.

 Example: I like to set a goal of working out four times a week during the holidays, even if it’s just a 20 minute workout. This way, I stay active without the pressure of hitting personal bests. Another goal I set is to maintain my protein intake each day, which helps keep me full and reduce cravings.

‍2. Plan Your Workout Schedule Ahead of Time

One of the biggest challenges during the holidays is finding time to exercise. Between travel, gatherings, and busy weekends, it’s easy to let workouts slide. By planning ahead, you can make sure fitness remains a priority.

 Be Flexible but Consistent: Rather than sticking to an exact schedule, commit to a certain number of workouts per week. If your regular schedule is five days a week, consider adjusting to three or four, but make those sessions nonnegotiable.

 Try Short, Efficient Workouts: This time of year, it’s not about spending hours in the gym but staying consistent. Opt for 2030 minute high intensity workouts or circuits that target multiple muscle groups. These can be just as effective and take less time out of your day.

 Make It Social: If you’re attending family gatherings, invite others to join you for a quick workout or walk. Not only does it keep you active, but it also creates fun memories. For example, I’ll suggest a family walk after Thanksgiving dinner or organize a morning workout with friends before a holiday event.

‍ 

3. Prioritize Balanced Nutrition, Not Perfection

The holidays are filled with delicious foods that might not be on your usual meal plan. Rather than avoiding everything, practice moderation and mindfulness with your choices.

 Follow the 80/20 Rule: Try to stick with 80% nutritious foods (lean protein, vegetables, whole grains, healthy fats) and leave 20% for holiday indulgences. This approach allows you to enjoy your favorite treats without feeling guilty or overindulging.

 Plan for Indulgent Days: If you know a big holiday meal is coming up, make an effort to eat balanced meals the day before and the day after. Prioritize protein and veggies leading up to big events so that you can enjoy your holiday meal without any reservations.

 Avoid the “AllorNothing” Mentality: Many people fall into the trap of thinking, “I’ve already eaten one piece of pie; I might as well eat everything.” Remind yourself that one indulgent meal or dessert won’t ruin your progress. It’s about balance and returning to your routine afterward.

 Example: On Thanksgiving, I’ll enjoy a full plate of my favorite dishes, including dessert. But earlier in the day, I make sure to have a protein rich breakfast, like eggs and vegetables, to help keep me satisfied and reduce the temptation to overeat later.

‍4. Stay Mindful of Liquid Calories

Holiday drinks like eggnog, hot chocolate, and festive cocktails can add up quickly in terms of calories and sugar. It’s easy to overlook these when setting nutrition goals, but being mindful of your beverage choices can help you stay on track.

 Alternate Alcohol with Water: If you’re enjoying cocktails at a party, try alternating each alcoholic drink with a glass of water. Not only does this help limit calorie intake, but it also keeps you hydrated and reduces the likelihood of a holiday hangover.

 Limit Sugary Beverages: Save the indulgent drinks for occasions you truly enjoy, and choose lighter options the rest of the time. Sparkling water with a splash of fruit juice or flavored seltzer can feel festive without added sugar.

 Example: I love enjoying a glass of mulled wine during the holidays, but I keep it to one serving and make sure to sip water alongside it. When I want something cozy, I’ll go for hot tea with a bit of honey instead of sugary hot chocolate.

‍5. Set a Sleep and Recovery Routine

With all the holiday excitement, late nights and early mornings can start to impact your energy, mood, and overall fitness. Prioritizing rest is key to maintaining both your health and your fitness goals.

 Aim for 78 Hours of Sleep: Aiming for a solid night’s sleep helps control appetite, reduce stress, and keep your energy levels up. During the holidays, make a conscious effort to get to bed at a reasonable hour whenever possible.

 Schedule Recovery Days: With everything on your plate, your body needs time to recover. Set aside one or two rest days each week to allow your body to recharge. Light activities, like stretching or yoga, can help your muscles recover without overtaxing your energy.

 Example: I make it a point to wind down 30 minutes before bed by turning off screens and doing some light stretching. When I’m consistent with my sleep, I find that I’m more likely to stick to my goals and feel energized for workouts, even during the busiest times.

‍

 6. Practice Mindfulness and Self Compassion

The holidays can bring a lot of pressure to stick to your goals, especially when faced with endless options for treats. Remember to be kind to yourself—fitness is about the long game, not one season.

 Focus on Enjoying the Experience: Instead of worrying about every bite, try to fully enjoy your meals and the company around you. Practicing gratitude can help shift your mindset from stress to appreciation. Savor each moment without worrying about the impact of one meal.

 Celebrate Your Wins, Big or Small: Whether you managed to squeeze in a workout before a party, avoided overindulging, or even just got your steps in on a busy day, take time to celebrate those victories. Remember that every positive choice counts!

 Example: I try to end each day by thinking of three things I did well, like sticking to my workout schedule or enjoying a balanced meal. This practice helps keep me motivated and prevents any feelings of guilt if I indulge here and there.

‍

 Wrapping Up: A Balanced Approach to the Holidays

The holiday season should be a time of joy, connection, and gratitude. By setting realistic goals, planning ahead, and practicing balance, you can enjoy the festive season while staying true to your fitness journey. At Iron Backs, we’re here to support you through every season, helping you create sustainable habits that allow you to celebrate without compromise.

If you need guidance on setting goals, maintaining routines, or simply finding that holiday balance, reach out to us. Together, let’s make this holiday season your healthiest and most enjoyable one yet!