The holiday season is full of festive meals, family gatherings, and delicious treats. While Thanksgiving and Christmas are times to celebrate, they can also challenge even the most disciplined fitness and nutrition goals. However, staying on track doesn’t mean missing out on holiday joy. With some thoughtful planning and flexibility, you can enjoythe season while keeping your health goals intact.

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1. Set Realistic Expectations
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The first step to staying on track is setting achievable goals. The holiday season can be
hectic, and it’s normal for schedules to change. Aim to maintain your current fitness
level rather than trying to reach new milestones. This mindset allows you to enjoy the
holidays without feeling guilty or stressed about missing workouts or indulging in special
meals.
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Pro Tip:
Focus on consistency over intensity. For example, if you usually work out for 60
minutes, but can only manage 30 minutes during the holidays, that’s still a win.
Remember, small efforts add up.
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2. Plan Your Workouts Around Your Schedule
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With family commitments, travel, and events, it’s easy to skip workouts during the
holidays. To counter this, plan shorter, effective workouts that fit your schedule. High-
Intensity Interval Training (HIIT) and circuit training can provide great results in less time
and require minimal equipment, making them ideal for travel or busy days.
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Sample 20-Minute HIIT Workout:

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- Jump squats (45 seconds on, 15 seconds rest)
- Push-ups (45 seconds on, 15 seconds rest)
- Lunges (45 seconds on, 15 seconds rest)
- Plank hold (45 seconds on, 15 seconds rest)
- Repeat this circuit twice for a quick, full-body workout.
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3. Prioritize Protein and Vegetables
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Holiday meals are often carb-heavy, with dishes like mashed potatoes, stuffing, and
desserts taking center stage. While these are delicious and can be enjoyed, prioritize
protein and vegetables on your plate first. Protein helps you feel full and maintains
muscle mass, while vegetables are rich in fiber, keeping you satisfied and aiding
digestion.

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Pro Tip:
Fill half your plate with protein and veggies before adding carbs. This approach allows
you to enjoy traditional holiday foods without overindulging.
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4. Practice Mindful Eating
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It’s easy to eat mindlessly during the holidays when food is abundant and everyone is in
a celebratory mood. However, mindful eating helps you enjoy your favorite foods without
overdoing it. Eat slowly, savor each bite, and pay attention to your body’s hunger and
fullness cues.

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Try the 80/20 Rule:

‍Eat until you’re 80% full rather than stuffing yourself. This leaves room for dessert or
additional small treats later without feeling overly full or uncomfortable.
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5. Choose Your Indulgences Wisely
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The holiday season brings a variety of tempting treats, from pumpkin pie to gingerbread
cookies. Rather than saying “no” to everything, pick the treats that are truly special to
you. If you love your aunt’s famous pecan pie, go ahead and enjoy a slice. But if store-
bought cookies don’t excite you, skip them and save those calories for something you
love.
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Pro Tip:
Practice portion control for indulgences. Enjoy smaller portions of your favorites, and
don’t feel pressured to try everything.
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6. Stay Hydrated
Cold weather and busy schedules can make us forget to drink water, but hydration is
key to maintaining energy and avoiding overeating. Sometimes, thirst is mistaken for
hunger, leading to unnecessary snacking. Aim to drink half your body weight in ounces
of water each day, and more if you’re active or consuming holiday treats high in sugar
and salt.
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Hydration Tips:
- Keep a water bottle with you and set reminders on your phone.
- Drink a glass of water before meals to help with portion control.
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7. Keep Active with Family Activities
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The holidays are a perfect time to bond with family and friends, and physical activity can
be a fun part of that. Suggest going for a walk after a meal, having a family hike, or

organizing a friendly sports game. Not only does this keep you moving, but it also
creates lasting memories.
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Fun Ideas:
- Take a family walk after Thanksgiving dinner.
- Organize a casual game of soccer or basketball.
- ry a virtual workout challenge with family and friends if you’re apart.
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8. Get Enough Sleep
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The holiday season can be exhausting, with late-night gatherings, travel, and busy
days. Lack of sleep can lead to increased cravings and reduced willpower, making it
harder to stay on track with nutrition and fitness. Prioritize 7-8 hours of sleep to support
your body’s recovery and keep your energy levels high.
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Pro Tip:
If you’re short on sleep, take a short nap (20-30 minutes) to recharge rather than relying
on caffeine or sugar for an energy boost.
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9. Don’t Stress Over Slip-Ups
If you miss a workout or indulge a bit more than planned, remember that it’s okay. One
meal or one missed workout won’t derail your progress. The holidays are a time for
enjoyment, and being too restrictive can backfire. Focus on getting back on track at the
next meal or the next workout rather than dwelling on slip-ups.
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Pro Tip:
Practice self-compassion and celebrate the small wins. Enjoying the holidays while
maintaining some consistency is a victory in itself.
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10. Start a Holiday Challenge for Motivation
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Consider joining a holiday fitness or nutrition challenge to stay motivated. Whether it’s a
step challenge, a 30-day workout challenge, or a mindful eating challenge, having a
goal during the holidays can help you stay focused and keep up your momentum.
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Ideas for Holiday Challenges:
-Step Challenge: Aim for 10,000 steps a day.
-Workout Streak: Commit to moving your body daily, even if it’s just 10 minutes.
-Healthy Recipe Challenge: Try a new healthy recipe each week to balance holiday indulgences.

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Final Thoughts
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The holiday season doesn’t have to mean abandoning your fitness and nutrition goals.
By setting realistic expectations, planning ahead, and allowing yourself some flexibility,
you can enjoy Thanksgiving and Christmas without losing sight of your health.
Remember, balance is key. Celebrate, indulge mindfully, and stay active to start the new
year feeling your best.
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Happy Holidays from OBK Fitness & Nutrition!
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Ready to start? Want coaching, guidance, and support through the process? Commit to
a routine that works for you, keep your goals in mind, and remember: every workout is a
step toward a healthier, more energetic life. OBK Fitness & Nutrition can help. Send us
a text at (512) 400-2215 or go to our website at www.obkfitness.com and set-up a free
consult.

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