Miles on the treadmill, weights hitting the floor, plates filled with vegetables — these likely aren’t scenes that come to mind when you think of the holidays. Rather, what you’ll probably envision are packed calendars that leave little time for exercise and holiday meal spreads filled with decadent eats. It’s easy at this time of year to feel your health goals fall by the wayside — but that doesn’t have to be the case. There is a scenario in which you can celebrate the season while still supporting your health.
“The holidays can be a lot: social gatherings, parties, family traditions, and more. It’s easy to have our regular workouts and normal nutrition thrown off as well as our sleep schedules interrupted,” says Danica Osborn, CPT, on-demand performer in the Life Time app and group fitness instructor at Life Time in Warrenville, Ill. “During this season, I try not to let the short-term disruption to my routine permanently throw off my long-term goals. I do this by continuing to prioritize healthy habits — even if that looks different than my typical routine.”
To inspire you to enjoy this special time of the year without leaving your health goals on the back burner, we asked several Life Time class instructors to share how they find balance during the busy season.
1. Focus on your nutrition before intentionally indulging in moderation.
It’s certainly OK to dig into holiday treats, but Life Time experts suggest taking a balanced approach.
“I remind myself that food is more than fuel; it’s also culture, celebration, and love,” says David Freeman, CPT, CCP, PES, senior director of signature coach excellence and cohost of the Life Time Talks podcast. “So, if you indulge, do it with intention and without guilt. What matters most is consistency over time — not perfection in a single week.”
Before heading to a party where she knows her favorite festive treats will be served, Osborn eats some fiber-rich and lean-protein foods. “This way, I’m less tempted to overfill my plate with holiday treats and can enjoy them in moderation,” she says.
In addition to getting your nutrients earlier in the day, try to not eat too late at night, advises Jessie Syfko, senior vice president of Life Time Digital and creator of MB360. “Even if you indulge on food, stopping a few hours before bed will give your body a chance to digest before you sleep, which improves quality of rest.”
2. Make movement simple.
Fitness experts emphasize that workouts are meant to work for you, not against you.
“I continue to prioritize movement, even if it looks a little different during the hustle and bustle of the holidays,” says Osborn. “That might look like just a walk some days, or a shorter workout than normal if I’m low on time. Or, I may have to do a few more at-home workouts; fortunately, Life Time offers great virtual live-stream and on-demand offerings to keep people moving from anywhere.”
Freeman concurs: “That might mean shorter workouts, walks with my family, or catching an on-demand workout on the Life Time app.” And even if you do indulge a little more on holiday goodies, don’t look at movement as punishment for eating, he adds. “Movement is a way to stay energized and feel good through the season.”
Syfko navigates the holidays with a lot of self-love and grace to enjoy time spent with family and friends — without the guilt. “To feel my best, I use the holidays to engage in fun fitness events,” she says. “I also plan any weekly events in advance to make sure I have time set aside for myself and my health.”
3. Prioritize rest and recovery.
Although your to-do list might be long, it’s important to take intentional time to rest and recover during these last weeks of the year.
“I continue to prioritize sleep as much as possible, even while traveling or as we’re celebrating the holidays,” says Osborn. “Sleep strengthens our immune systems and aids in better mental health — both of which can be compromised during the holidays.” She also likes to drink some calming herbal peppermint tea before bed.
Prioritizing rest is also a tool that can help, rather than hinder, your fitness progress, notes Shelby Hicks, CEP, 500hr E-RYT, yoga instructor at Life Time High Performance in New York City. “Taking a few days off during the holidays isn’t falling behind — it can be strategic recovery,” she says.
“The truth is, a few days of extra food or missed workouts won’t undo months of progress,” she continues. “In fact, if you’ve been training hard — especially with strength training — those extra calories can actually support muscle growth and recovery. “Food is fuel, and a brief increase in calories can be beneficial during periods of intense training or even when you’re taking time off to rest.”
4. Anticipate deviations, rather than react to them.
Maintaining a workout regimen is important, but the ability to roll with any deviations during a busier schedule can lead to more sustainable progress in the long run, our experts note.
During the holiday season, Kenny Ferrer, high performance coach, mind and body trainer, and yoga and meditation teacher at Life Time High Performance, adopts an attitude of adaptability. “Rather than writhe in reactivity to setbacks in my normal routine, I anticipate them,” he explains. “I recommend responding to the ups and downs with ‘soft reset’ moments. By that I mean making an effort to pause as you notice things shift and change and asking yourself, What is the next best step from here? Then, act on the answer to that question,” he suggests. “Soft resets are opportunities to start again from where you are.”
5. Go easy on yourself.
Health is always about the journey, not the destination, says Obsborn. “At the end of the day, we should make the memories, honor the traditions, and count the blessings — not worry about the number of steps or let calories get in the way.”
For Freeman, the holidays are about balance and perspective. “I don’t believe in an all-or-nothing mindset when it comes to health, especially during a season that’s centered on connection, tradition, and joy,” he says. “At the end of the day, health during the holidays isn’t just about eating or working out; it’s about creating memories, managing stress, and enjoying the people and moments that matter most.”
One of the most important things you can do for your health during this time isn’t sticking to workouts or watching every bite of food, it’s being kind to yourself, adds Hicks. “Giving yourself some downtime helps allow your muscles to repair, your nervous system to reset, and your motivation to recharge,” she explains. “When you get back into your regular routine, you’ll often find that your body and mind are more than ready to get after your goals again.”
6. Choose one or two habits to stick with.
Rather than pressuring yourself to commit to a whole routine, selecting one or two habits to focus on can relieve some stress while you’re still prioritizing your health goals.
“I have a regular wellness practice that involves daily meditation, daily movement, and daily gratitude journaling, but the holiday season tends to require something more to stay on track,” says Ferrer. “Choose a wellness habit or two to commit to, start again when you need to, and enjoy all there is to enjoy.”
And remember that all things pass, he adds. “The holidays are an opportunity for connection, kind regard, and generosity.”
Hicks notes that long-term health isn’t built in a week, and it’s not lost in one either. “Trust your foundation,” she advises. “Enjoy the season. Move when it feels good. Eat with joy, not guilt. And know that the second you step back into your routine, everything will start to click back into place.”
