Are Holiday Weight Gain and Missed Workouts Really Inevitable?
Not necessarily. The holidays season, also known as “the holidays” are really only four or five days. Sure, it depends on what holidays you and your family celebrate. But my point is, there is no reason to be throwing your fitness and nutrition to the bottom of your priority list.
I schedule my clients’ workouts a little differently this time of year. I know if I step up their training volume in November, it will just stress them out. We stay as consistent as possible with a minimum of three strength workouts per week. Walking and getting over 7K steps per day are non-negotiable. I encourage parking farther away from the stores while shopping. Taking stairs instead of escalators and elevators. Walking the dog (for those with pets) an extra ten minutes per day.
And the following two concepts are not only helpful now, but are valuable tools throughout the year.
HIT YOUR PROTEIN GOALS
Why Should We Aim To Hit Our Protein Goals?
Protein isn’t just about muscle — it’s about maintaining your metabolism, energy, and satiety when everything else feels out of routine. During the holidays, steady protein helps:
Preserve lean muscle, even if your workouts are shorter. (Hopefully you’re still hitting the weights at least three times per week — just sayin’.)
Support your metabolism, so you burn calories more efficiently.
Stabilize blood sugar, preventing those afternoon crashes.
Keep you full, reducing the urge to graze or snack mindlessly. (I definitely eat less chocolate when I hit my protein goals consistently.)
How Much Protein Do You Need?
A simple way to estimate your daily protein goal is to use your target body weight — not your current weight if you’re trying to lose fat — and aim for:
👉 0.7–1 gram of protein per pound of goal body weight
Example:
If your goal body weight is 140 lbs, aim for 100–140 grams of protein per day.
Split that evenly across meals — 25–40 grams per meal works well for most people.
That could look like:
Breakfast: Greek yogurt + eggs (30g)
Lunch: Chicken breast + veggies (35g)
Snack: Protein shake (25g)
Dinner: Salmon + lentil pasta (40g)
Even if your schedule gets messy, keeping your protein consistent helps you stay grounded. You’ll feel stronger, more energized, and better able to enjoy the season — without starting January from scratch.
And as I always say: I hate New Year’s Resolution diets.
Stay strong. Stay steady. Muscle first — then the tiramisu.
2. LIFT HEAVY THINGS.
Lifting? Can’t I Get A Good Strength Workout Lifting My Shopping Bags?
Sorry but those shopping bags would need to be heavier. The three sets of eight to ten reps would be your best approach to build or maintain muscle. Keep in mind, muscle isn’t just about aesthetics — it’s metabolically active tissue that supports energy, strength, and resilience. When you lift weights consistently, you preserve muscle even through the indulgences and disruptions of the holidays.
And we definitely need that resilience this time of year — when the daylight hours are shorter, but our waking hours somehow get longer. I don’t know about you, but I get tired just thinking about it. Personally, this is when I ramp up my training. I usually skip Thanksgiving morning treats and head straight to the gym. If it’s closed for the holiday, I use the dumbbells and kettlebells I keep in my garage. That post-workout shower and protein shake? It helps me reset and prepare for the chaos of getting to dinner on time — especially with Southern California traffic in the mix.
More muscle means:
Better blood-sugar regulation (so fewer energy crashes between parties)
A stronger metabolism, which helps buffer against holiday weight gain
Greater functional strength — making travel, shopping, or hauling decorations easier
A mental boost: lifting reminds you that you’re in control of your health, even when everything else feels chaotic
Even just 30–45 minutes, three to four times per week helps you keep that foundation of strength steady through the busiest season.
