Maintaining your momentum during the holidays can be challenging, especially if you’ve worked hard all year to develop your fitness habit. As the holiday season approaches, many people worry about losing their progress.
Will your cardiovascular fitness suffer? Will you get weaker? Will you gain weight? These are common concerns, and we’re here to address them and help you maintain your momentum during the holidays.
Habits and Science
Habits, especially healthy ones, are hard to break. If you have a long-term fitness habit, you’re in luck—it’s unbreakable with a little effort. If you work out regularly all year, rest assured that missing a few workouts over the holidays won’t make you lose your momentum.
Physically, the impact is minimal. V02 max, a measure of aerobic fitness, only decreases by about 4-5% after 10 days of no training. Strength and muscle mass start to decrease after two to four weeks of inactivity. This is great news!
First, you’re unlikely to be completely inactive over the holidays. Even if you reduce your training by half, you’re not quitting cold turkey. Therefore, you shouldn’t expect to lose any significant progress.
Second, the holiday period usually runs from Dec. 24 to Jan. 2—just 10 days. Your strength and muscle are safe, and a few workouts can keep your conditioning intact.
Regarding weight gain, research from the Journal of Obesity, as reported by WebMD.com, shows the average holiday weight gain is about 0.8 to 2 lb. However, you are not average. With a focus on health and fitness, you don’t have to gain any weight at all.
While some people may overeat and remain inactive during the holidays, staying active and enjoying balanced meals will help you maintain your weight. Remember, a hearty meal or two won’t cause instant weight gain, just as a single protein shake won’t instantly add muscle.
The Best Plan to Maintain Your Momentum During the Holidays
Enjoy the holidays without breaking your habits or feeling worried. Here’s how:
Schedule Your Workouts
Plan to get in at least two or three workouts between Dec. 23 and Jan. 3. These can be gym workouts or something simple at home or in the park. The key is to plan these workouts and put them on your calendar.
Plan Activities
In addition to workouts, plan two or three fun activities. These can be as simple as walking around your neighborhood to look at holiday lights or going sledding at a local hill. Schedule these activities to ensure you stay active.
Balance Your Meals
If you have big holiday meals planned, balance them with veggies and low-fat options during other meals. Eat nutritious food the days following your feasts.
Stick to the Plan
Stick to this plan and enjoy yourself. Don’t worry about an occasional indulgence or missed workout. By programming six activities in 12 days, you’ll maintain your momentum. Realize you’re eating nutritious food regularly, and you’ll feel better about your choices.
The key is not to feel like you’ve fallen off track. If you can say, “I did something for my health just the other day,” you’ll maintain your momentum and enter the new year strong.
Stay Fit with Us in Concord, NH
Are you in the Concord, NH area and looking for personalized support to keep your fitness momentum going? At Amoskeag Fitness Club, we offer customized plans to help you stay active and healthy, even during the busy holiday season. Join our community and benefit from expert guidance, a supportive environment, and state-of-the-art facilities.
Let’s make this holiday season your healthiest one yet!
FAQs on Maintaining Your Momentum During the Holidays
How many workouts should I aim for during the holidays?
Aim for at least two to three workouts between Dec. 23 and Jan. 3.
What types of activities can help me stay active?
Activities like walking around your neighborhood to see holiday lights, sledding, or any outdoor activity can help you stay active.
Will missing a few workouts drastically affect my progress?
No, missing a few workouts over a short period, like the 10 days during the holidays, won’t drastically affect your progress if you maintain some level of activity.
How can I manage my diet during holiday feasts?
Balance big holiday meals with lighter, nutritious meals before and after. Focus on eating vegetables and low-fat foods when not indulging in holiday treats.
How can I avoid feeling like I’ve lost momentum?
By planning and scheduling activities and workouts, you can avoid feeling like you’ve lost momentum. Regularly remind yourself of your progress and healthy choices.