Ask a Coach: How Do I Stay On Track During the Holidays?

The holidays can challenge your routine, but with some planning, you can enjoy the season without derailing your progress. 

One of the most common questions I get during this time of the year is, “How do I stay on track over the holidays while still having some fun?”

I wasn’t always the best person to answer this question. I’ve been known to start Christmas week feeling great and end it feeling bloated, out of breath, and thoroughly inflamed. I’ve put myself in the hole so much that it takes me weeks to get back on track. I hate this feeling, so over time, I’ve put together ideas I relay to my athletes who still want to let loose over the holidays but don’t want to have a gigantic hole to climb out of come Jan. 1. 

Here’s the advice I share with my training clients:

Nutrition

1. Plan ahead: Look at your schedule and plan meals around parties.
2. Enjoy in moderation: Savor holiday treats — just don’t overdo it.
3. Prioritize protein and veggies: At other meals, stick to protein and veggies while reducing high-calorie carbs and fats.
4. Avoid the snowball effect: One indulgent meal doesn’t have to lead to days of overindulgence. Every meal is a chance to reset.
5. Pack snacks: Bring protein-rich snacks like jerky or protein powder if traveling.
6. Remember your goals: Keep your future self in mind whenever you feel tempted to go too far off the rails.
7. Drink water: The more water you drink, the less likely you are to confuse hunger for lack of hydration.
8. Bonus: Limit yourself to one “leftover” treat per day.

Exercise

1. Bodyweight workouts: Push-ups, squats, lunges, burpees — these require zero equipment and can be done anywhere. Consider packing a resistance band for variety.
2. Get outside: Bundle up and try running, or head to a park for pull-ups and bodyweight circuits.
3. Hit a hill: Hill sprints are brutal but effective. Combine them with bodyweight movements for a quick, intense session.
4. Tabata This: This is always a great travel-friendly workout. You can mix up whatever movements you want, depending on the equipment you have (or don’t have) on hand.
5. Get everyone involved: Ask your family and friends to join you and offer scales so everyone can participate. Don’t call it CrossFit or a WOD if it will make people roll their eyes or feel too intimidated to join you. 
6. Stay flexible: A week away doesn’t mean skipping workouts. Mix indoor, outdoor, and hill workouts to stay active.

Relax — It’s the Holidays

Consistency year-round matters more than perfection during the holidays. Enjoy the season, but don’t let it set you back for weeks. Stay mindful, move when you can, and most importantly, have fun trying new things.

On the Road?

No matter where you travel, you can find a CrossFit gym to keep your training on track. Find a gym here and call them about their drop-in policy.

Have a question for a coach? Please submit that here.

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About the Author

Eric O’Connor is a Content Developer and Seminar Staff Flowmaster for CrossFit’s Education Department and the co-creator of the former CrossFit Competitor’s Course. He has led over 400 seminars and has more than a decade of experience coaching at a CrossFit affiliate. He is a Certified CrossFit Coach (CF-L4), a former Division 1 collegiate wrestler, and a former CrossFit Games athlete.