The holidays are almost here, a time for connection, celebration, and a few extra treats. But for many of us, it can also feel like a treacherous time for our training, energy, and nutrition. Over the coming weeks, we want you to enjoy the festivities and stay true to your goals.
We’ve pulled together some of the best, realistic strategies from our coaches, researchers (and from our own experience) to help you end the year feeling strong, confident rather than tired, sluggish, or regretful.
Expectations during festive weeks should shift, not disappear. Instead of aiming for a huge fat loss or new PBs, aim for maintenance. Keep moving, stay consistent, and treat indulgences as planned, not accidental.
Holiday dinners are often carb and sugar-heavy. A simple way to balance the plate: make sure there’s a good source of protein (think chicken, fish, beans, eggs, Greek yoghurt) and some fibre-rich veggies or salad. Not only does this support muscle mass and satiety, it also keeps blood sugar stable and reduces over-eating
You don’t have to hit the barbell for two hours to stay on track. On busy days, try short workouts, quick mobility or stretching sessions, or a 20- to 30-minute HIIT. If you can’t make it to the gym, a brisk walk or some bodyweight movements at home still count. Consistency > perfection.
The key isn’t deprivation, it’s balance. Enjoy the holiday treats that matter to you. Try the “80/20 approach”: 80% nutritious, protein-rich, whole-food meals; 20% festive/spontaneous indulgence. That way, you don’t end the season feeling deprived or resentful.
A short walk after a big meal, even 5–10 minutes, helps digestion, stabilises blood sugar and supports metabolic health. It’s a small habit that adds up when done consistently.
Between social events, family time and perhaps late nights, sleep can get compromised. But quality sleep keeps your energy stable, supports recovery, and helps avoid cravings and poor food choices. Try to stick as close as possible to your usual sleep routine, even on festive weekends.
Forget “holiday mode = off mode.” Use this season to practise flexible consistency, enjoy what you love, but stick to your values.
Plan your good habits: A protein-rich breakfast, a full gym session or even a 15-minute mobility flow. Book classes early if you can.
Be kind to yourself: Holiday indulgence is part of life. One dinner, one dessert, one drink – it doesn’t define your progress.
Lean on community: If travel or family stress knocks you off track, remember we’re still here. Drop in to a class, get some simple at-home workouts loaded into your app for free, shoot a message, or just move with us.
Ange Drake is a personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.
