Stay Fit This Holiday Season: 10 Essential Tips for Motivation and Success

Maintain your fitness during the holidays by prioritizing regular exercise and making mindful food choices. Engage in seasonal activities, incorporate strength training, and stay hydrated while enjoying treats in moderation. Focus on maintaining your goals with realistic strategies to feel energized and healthy throughout the festive season. 

Weight can sneak up during the holidays—and, unlike visiting relatives, those extra pounds may stick around longer than you'd like. With holiday parties, increased stress, and busier schedules, physical activity often takes a backseat, making it harder to stick to fitness routines and healthy habits.

But the holiday season doesn’t mean you have to choose between fitness and festive fun. With the right mindset, you can enjoy gatherings while staying active and mindful of your choices. By incorporating exercise and being aware of your food intake, you can avoid weight gain, boost energy, and feel your best.

Here are some of the top strategies and tips to help you stay on track with your fitness goals this holiday season:

One of the most enjoyable ways to stay active during the holiday season is to dive into all the seasonal activities. From festive events to outdoor fun, the holidays are packed with opportunities to keep moving and make the most of the season.

Here are some examples:

• Skiing or Snowboarding: Hit the slopes for a thrilling workout that engages your entire body.
• Ice Skating: This enjoyable activity can help improve balance and coordination while burning calories.
• Holiday Fun Runs: Many communities host local fun runs or walks. Join in to get your heart rate up while supporting a good cause.
• Family Outdoor Games: Organize a friendly game of touch football, soccer, or frisbee with family and friends during gatherings.
• Explore Walkable Cities: If you're able to travel, choose destinations known for their walkability. Spend time exploring on foot to stay active while discovering new sights and sounds.

When the weather outside isn’t ideal, or you’re just not in the mood for the gym, home workouts can be a perfect solution—even if you don’t have barbells or a treadmill. Here are some creative ways to keep fit indoors:

• Use Household Items: A backpack filled with books can add weight to squats, while a full laundry detergent container works great as a kettlebell.
• Towel for Core Work: On a hard surface, a towel can easily replace sliding disks for core exercises.
• Bodyweight Exercises: Push-ups, lunges, and planks require no equipment and are excellent for strength building and staying toned.

These simple modifications make it easy to stay active at home, no matter the weather.

Exercising with friends or family makes workouts more enjoyable and keeps you accountable. A workout partner adds a social element to fitness, transforming it from a chore into a fun activity. You can motivate each other, share goals, and celebrate progress together.

Whether it’s a brisk walk, a home workout, or a new fitness class, partnering up enhances your commitment and enjoyment. So, grab a friend, family member, or join a group and make your fitness journey a shared adventure!

Have an Instagram account? Share your fitness progress with us! Mention @Herbalife or share with hashtag #LiveYourBestLife

Establishing achievable fitness goals during the holiday season can help you stay motivated and maintain a positive mindset. Here are some tips to guide you:

• Focus on Maintenance: Instead of aiming for significant weight loss, concentrate on maintaining your current weight during the holidays.
• Emphasize Activity: Set a goal to stay active rather than completely avoid treats. Aim for at least 30 minutes of exercise a few times a week.
• Be Specific: Create clear, measurable goals, such as participating in a local holiday fun run or trying a new seasonal activity each weekend.
• Celebrate Small Wins: Acknowledge and celebrate small victories, like completing a workout or choosing a healthy option at gatherings.
• Enjoy the Process: Prioritize activities that bring you joy, such as family walks or group workouts, to foster a positive association with fitness.

By setting realistic goals, you can enjoy the holiday season while staying active and engaged in a way that feels rewarding and sustainable.

Monitoring your fitness journey is key to staying motivated and accountable during the holiday season. Keeping a workout journal or using a tracking device can help you visualize your achievements and maintain focus on your goals. Simple tools like a pedometer can track your daily steps, while more advanced fitness trackers offer insights into your activity levels and can even create friendly competition with friends and family.

Finding time for exercise during the busy holiday season can be tough, but short workouts can keep you on track. Here are some effective strategies:

• Set a Timer: Dedicate 10-15 minutes a day to quick workout sessions. Short bursts of activity can elevate your mood and maintain fitness levels¹.
• Use Apps or Videos: Follow online workouts or fitness apps that offer guided routines suitable for any fitness level, allowing you to exercise anywhere.
• Consider HIIT: High-Intensity Interval Training (HIIT) involves short, intense bursts of exercise, perfect for burning calories in under 15 minutes.
  
  Incorporating these short workouts into your holiday routine can help you stay active and feel energised¹, making it easier to enjoy the festive season without sacrificing your fitness goals.

Incorporating strength training is essential for maintaining weight aand overall health². It builds lean muscle, boosting your metabolism and helping you burn more calories at rest³⁻⁴. Focus on compound exercises like squats, deadlifts, and bench presses to target multiple muscle groups efficiently.

Whether using bodyweight, resistance bands, or free weights, strength training enhances functional fitness and may reduce injury risk. Aim for 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity, aerobic physical activity per week⁵. For example, by scheduling two to three sessions per week, targeting all major muscle groups for optimal results.

Poor weather can make surfaces slippery, so if you go running it's essential to have shoes with good tread during this season. Take advantage of holiday promotions to find a model that offers good grip and support. This will help you stay safe and comfortable, while remaining active, no matter the weather.

Keeping your workouts exciting is essential for staying motivated. By diversifying your fitness routine, you can engage different muscles and prevent boredom. Consider these options:

• Yoga: Work on flexibility and reducing stress while finding balance amidst the holiday hustle.
• Pilates: Focus on core strength and stability, helping to tone your body and improve posture.
• Dance Workouts: Try Zumba or other dance classes to have fun while getting your heart rate up.
• Group Fitness Challenges: Join a local challenge or online community for motivation and accountability, adding a fun social aspect to your workouts.

Mixing up your routine helps you stay committed to your health goals during the festive season.

Keeping healthy snacks on hand, like protein-rich snacks, can help control your hunger throughout the holiday season⁶⁻⁷. Some examples include protein bars, hard-boiled eggs, nuts, low-fat Greek yogurt, edamame, cottage cheese, and hummus. These snacks not only provide protein but also provide energy to power through busy days and workouts.

If you’re short on time this holiday season, these efficient workouts can help you maintain your weight:

1. Strength Training: Can help you build lean muscle mass, increase metabolism, and supports weight maintenance²⁻⁴. 
2. Interval Training (HIIT): Burns calories quickly and improves cardiovascular fitness in a short time⁸. 
3. Bodyweight Workouts: Push-ups, squats and lunges could be effective for building strength and endurance. 
4. Cardio Machines: Helps burn calories and may support cardiovascular health.

Injuries can put a damper on holiday festivities. To prevent injury while staying active, consider the following tips:

• Warm-Up: Always take the time to warm up before any physical activity to prepare your muscles and joints.
• Listen to Your Body: If you’re feeling fatigued or in pain, don’t push yourself. Rest and recovery are essential for avoiding injury.
• Cross-Train: Mix up your workouts to prevent overuse injuries and keep things interesting. Incorporate different forms of exercise to engage various muscle groups.
• Snow Activities: If you’re participating in winter sports like skiing or snowboarding, make sure to use proper equipment and techniques. Be cautious on icy surfaces, and consider taking a lesson if you're new to these activities.

Staying fit during the holidays requires intentionality and balance. By focusing on your health and fitness, you can enjoy the season without compromising your goals.

• Prioritize regular exercise, especially resistance training.
• Stay active with seasonal activities and home workouts.
• Maintain a consistent workout schedule.
• Fuel workouts with a balanced, varied diet and protein-rich snacks.
• Practice mindful eating and portion control.
• Enjoy treats in moderation.
• Stay hydrated for overall health.

This holiday season, keep these strategies in mind to support your fitness journey. Explore our Wellness Resources to discover more tips for living a healthy, active lifestyle!

Dr. Luigi Gratton is the vice president of the office of Health and Wellness at Herbalife. In this role, Dr. Gratton is responsible for ensuring that our Herbalife Independent Distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton is also the chair of the Herbalife Nutrition Advisory Board, a global team of experts who help educate Herbalife Independent Distributors on health and nutrition.

References:

1. Weinstein AA, et al. Psychosomatic Medicine. 2024:10.1097.
2. Bellicha A, et al. Obesity Reviews. 2021;22(S4):e13256.
3. Nieman D, ,. Heart disease. Exercise Testing and Prescription. 7, editor. New York, NY: McGraw-Hill; 2011.
4. Garber CE, et al. 2011.
5. WHO. WHO guidelines on physical activity and sedentary behaviour. 2020.
6. Dhillon J, et al. Journal of the Academy of Nutrition and Dietetics. 2016;116(6):968-83.
7. Njike VY, et al. Advances in nutrition (Bethesda, Md). 2016;7(5):866-78.
8. Herrmann SD, et al. Journal of Sport and Health Science. 2024;13(1):1-2.