How to stay on track during the holidays
- joelbrownwellness
- 19 hours ago
- 2 min read
The holidays are a tricky time.
More time inside. More parties. More stress.And let’s be honest, more chances to fall off the wagon.
Even if you’ve been consistent all year, it’s easy to let nutrition, workouts, and sleep slide when the calendar fills up. Then the guilt kicks in… and you tell yourself, “I’ll get back on track in January.”
Don’t wait until January.You can enjoy the holidays and keep your progress going, without feeling deprived or stressed.
Here are 5 ways to stay on track over the holidays👇
1. Keep some structure in your meals
Holiday meals are unpredictable, but your regular days don’t have to be.Stick to protein-first, whole-food meals for breakfast and lunch.That way, when the big dinner (or the dessert tray) shows up, you’re not starving and diving in face-first.
🧠 Pro tip: Meal-prep 2–3 lunches early in the week. Even something simple like grilled chicken, roasted veggies, and rice keeps you grounded.
2. Set a limit on alcohol
This one matters more than you think.Alcohol doesn’t just add empty calories; It wrecks sleep, tanks testosterone, and lowers your willpower for the next 48 hours.
Try this:
Set a 1-2 drink limit
Alternate each drink with a glass of water.
Find swaps like sparkling water or cider.
3. Move every day (even if it’s cold and dark)
You don’t need an hour at the gym. Just get some movement in there at home.Bundle up and walk. Do push-ups and squats in your living room. Swing a kettlebell for 10 minutes.
Movement boosts dopamine, improves mood, and helps burn off stress hormones that pile up this time of year.
4. Manage stress before it gets to you
Family gatherings can push every button you’ve got.Before you reach for another plate or another drink, take a breath.
✅ Step outside for five minutes.
✅ Do ten slow breaths.
✅ Remind yourself: your response is a choice.
A calm nervous system makes better choices, period.
5. Protect your sleep
Sleep is the first thing to go when life gets busy.But it’s also the foundation for energy, discipline, and willpower.
Do your best to:
Keep a consistent bedtime
Limit screens an hour before bed
Keep your room cool and dark
Even one extra hour of sleep can make cravings, stress, and fatigue easier to handle.
Don’t sweat the slip-ups
You’re human. You’re going to have pie. You’re going to skip a workout.
That’s okay.One day off doesn’t ruin your progress; quitting does.
Just get back to your routine the next day.That’s how consistency is built.
Need a plan that fits your life?
If you’re ready to stop guessing and start building habits that actually stick, let’s talk.
On a free 15-minute consult call, we’ll:
Identify 2–3 things that might be holding you back
Uncover simple fixes that make the biggest difference
See if 1:1 coaching is the right fit for your goals