How to Stay Consistent With Your Workouts & Nutrition During the Holiday Season by Todd Johnson

Because progress doesn’t come from perfection it comes from staying connected to your goals, even when life gets busy.

The holiday season hits differently for all of us. Schedules get chaotic, family events stack up, travel throws off routines, and it’s easy to let your fitness take a back seat.

But here’s the truth most people forget:

Consistency doesn’t mean doing everything perfectly. It means staying connected to yourself even when life pulls you in a thousand directions.

The holidays aren’t a setback. They’re a test of your discipline, your self-awareness, and your ability to keep showing up even when it isn’t ideal.

Here’s how to stay grounded, stay accountable, and stay consistent through one of the busiest seasons of the year:

1. Reframe Your Mindset: Something Is Always Better Than Nothing

The biggest mistake people make is assuming consistency means 60–90 minute workouts and perfect meals every day.

That’s not consistency. That’s fantasy.

Real consistency looks like this:

• 20 minutes before work.

• A quick home circuit on the living room floor.

• A short walk after dinner.

• A simple lift with just dumbbells.

• One healthier choice at each meal.

If you only have 20 or 30 minutes?
Use it.

If you can only get in a walk?
Do it.

If you only have time for 3 exercises?
Make them count.

If your body needs rest?
Honor it.

The holiday season rewards those who stop chasing perfect and start chasing progress.

2. Plan “Minimums,” Not Maximums

Instead of setting huge goals like:

• “I’m going to work out an hour every day,”

• “I’m tracking everything,”

• “I’m not eating any sweets,”
  

Set daily minimums:

• Movement Minimum: 20 minutes

• Strength Minimum: 3 exercises

• Nutrition Minimum: 1 balanced meal

• Mindset Minimum: 3 deep breaths or 60 seconds of reflection

Your minimums keep you grounded.
Your minimums keep you accountable.
And your minimums are what your future self will thank you for.

These small commitments stack into something powerful when the holidays are over.

3. Stop “Starting Over” Every Monday

The holiday mindset trap is believing you “ruined” progress because you had:

• A big dinner

• Extra desserts

• A skipped workout

• Travel

• Alcohol

• Late nights

None of that means you failed.
None of that removes progress.
None of that requires a restart.

The fastest way to lose momentum is to wait.

The fastest way to stay consistent is to start again the next morning.

You don’t need a new week to get back on track.
You just need the next decision.

4. Move Daily, No Matter What It Looks Like

Your workouts don’t need structure right now.
They need consistency.

Here are real, simple workouts that keep your body firing without eating up your day:

20-Minute Holiday Quick Lift

• Squats — 3×12

• Pushups — 3×10–15

• Bent Over Rows — 3×12

• Shoulder Press — 3×10

• Deadbugs — 3×10/side

At-Home Conditioning Circuit (No Equipment)

• 30 sec Air Squats

• 30 sec Mountain Climbers

• 30 sec Glute Bridges

• 30 sec Rest
  Repeat 4–6 times.
  

Low-Intent Movement

• A 10–20 minute walk

• Play with your kids

• Park farther away

• Take the stairs

• Stretch before bed

Movement doesn’t need to look intense to be beneficial.

5. Prioritize “Better,” Not “Perfect,” Nutrition

The goal isn’t dieting.
It’s awareness.

Here’s how to stay dialed in without losing it:

• Eat protein at every meal

• Hydrate (half your bodyweight in ounces daily)

• Start the day with a balanced breakfast

• Choose ONE indulgence per event (not five)

• Slow down when eating

• Stop when you’re satisfied, not stuffed

You can enjoy holiday meals without letting them control your week.

This isn’t about restriction, it's about being intentional.

6. Remember: How You Show Up Now Matters in January

January isn’t a reset.
It’s a reflection of what you did during December.

If you stay even 60% consistent during the holidays…

You hit January:

• with less guilt

• with better conditioning

• with a head start

• with momentum

• with confidence

• and with HABITS already built

People don’t fall off because of the holidays.
They fall off because they stop showing up for themselves.

You Don’t Need Perfect Conditions. You Just Need to Start.

This season is about connection  to others, to your family, to your memories…
but also to yourself.

Keeping your routine alive, even in small ways reminds you that:

• You matter

• Your goals matter

• Your health matters

• Your mindset matters

Let this be your reminder that you don’t need perfection to make progress.
You just need presence.

Stay consistent.
Stay grounded.
Keep moving.
And start your new year already becoming the strongest version of yourself!