Holiday Fit Guide

staying fit over the holidays

Holiday Season is upon us, which means Eggnog, Holiday Cookies, Holiday Parties and just about everything else that derails our progress. There are more parties to attend between Thanksgiving and New Year’s Day than any other time of the year. Although a good holiday party is always fun, constantly eating party food doesn’t do much good for our weight or stress levels. That’s why I’ve put together a quick Holiday Fit Guide, including 5 tips to help you stay on track this holiday season.


Failing to plan is planning to fail. Making grocery lists, planning your workouts, planning what you will take to the holiday party and packing healthy snacks for a long day of shopping will go a long way in maintaining your weight during the holidays.


Set a good foundation with a solid breakfast. Skipping it or eating a sugary cereal is a recipe for a bad day. You’ll become tired, unmotivated and overstressed in no time. Start your day with eggs, oatmeal, fruit, vegetables and/or other healthy options like a protein shake.


Water helps with energy levels, digestion and hunger. It also has no calories. If you are consuming increased calories, the last thing you want to do is add in high calorie drinks like sodas, punches and alcohol. Aim for 8-10 glasses of water per day. Green Tea is another excellent option.


Focus on behaviour goals rather than outcome goals. For example, tell yourself, “I will work out at least 24 times in the next 12 weeks.” This will help you stay on track easier than focusing on how much weight you want to lose. YES, the holidays are a busy time for everyone, but your workouts don’t need to be long. You can get a workout done in less time than it takes you to convince yourself that you have no time to workout. Ten minutes of an intense workout, 4 times a week is more than enough to maintain your fitness goals or even help you lose weight if you don’t already workout.


When you’re at a holiday gathering, fill your plate with healthy favors and appetizers first, such as shrimp, salmon, unsalted nuts, fruits, vegetables, salsa, whole grain chips and low-fat cheeses. This should help you avoid the “bad stuff” like chips, dips, greasy finger foods, cakes, pies and pastries etc.

We all know how easy it is to become extremely busy over the holiday season. But being busy is no reason to be unhealthy! So I’ve created a TOP SECRET Holiday Survival Checklist for you for FREE at

This blog post was contributed by Ryan Couri, a Strength, Conditioning and Fat Loss Coach and Head Coach of Instinctive Performance. He is a Martial Artist, Movement Explorer and Master Trainer for Fitness Kickboxing Canada. Instinctive Performance specializes in Small Group Personal Training, both online and offline, for women who are looking to get stronger, fitter and feel more confident.

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