How to Stay Fit During the Holidays (Without Missing Out)

by Rob – Train Like Rob

The Christmas holidays can throw anyone off track. Schedules change, gyms close early, food and drinks flow freely — and most people tell themselves, “I’ll start again in January.”

But here’s the truth: you don’t have to choose between enjoying the holidays and staying in shape. You can do both — if you have a plan.

1. Redefine “Training” for December

During the holidays, don’t aim for PRs or perfection. Aim for momentum.Even 3 short full-body workouts a week will keep your energy up and your progress intact.

Think:

• 2–3 strength days (push/pull/legs/core)

• Daily walking (8–10k steps)

• Protein with every meal

It’s not about intensity — it’s about consistency.

2. The “Holiday Minimum” Routine

When time is tight, here’s your simple go-to structure:

Full-Body Workout (3x/week):

• Push-ups or Dumbbell Press – 3x10

• Rows or Pull-Ups – 3x10

• Squats or Lunges – 3x12

• Planks or Carries – 2–3 rounds

Done in 40 minutes, anywhere.

If you can nail this three times a week, you’ll maintain strength, metabolism, and confidence while everyone else hits reset.

3. Eat Smart — Without Dieting

No one wants to track calories at Christmas dinner. You don’t have to.Just follow these simple rules:

• Protein first at every meal (25–40g)

• Hydrate — at least 2–3L of water per day

• Don’t skip meals before a big dinner — it backfires

• Two-drink limit if you’re drinking

• Walk after meals to help digestion

If you’re consistent with those, the extra calories won’t matter nearly as much as you think.

4. Travel or No Gym? No Excuse.

You don’t need a full setup to stay active.Try this 20-minute hotel or home circuit:

Bodyweight Burner:

• 10 Push-Ups

• 15 Squats

• 10 Rows (band or table)

• 10 Lunges per leg

• 30-sec PlankRepeat 4–5 rounds.

If you’ve got dumbbells, even better — throw in goblet squats, presses, and RDLs.

5. The Day After a Big Meal

Don’t punish yourself. Don’t “detox.” Just reset.

• Drink a litre of water first thing

• Eat a high-protein breakfast

• Walk or do light cardio (45–60 min)

• Focus on whole foods for the day

Your body will bounce back faster than you think. The key is to return to rhythm, not restriction.

6. Use the Holidays to Your Advantage

December is a perfect time to:

• Deload your training and recover

• Reflect on your year’s progress

• Set goals for Q1

• Try something new — yoga, hiking, mobility work

Your goal isn’t to peak; it’s to stay ready. That way, you can hit January already in stride.

7. Build Your January Launchpad

Instead of waiting for the “New Year’s motivation,” start early.Right now.

✅ Set 3 clear goals for the first 90 days of next year✅ Schedule your first 3 January workouts✅ Commit to a 7-day post-Christmas reset (hydration + movement + clean meals)

When everyone else is starting over, you’ll already have momentum.

8. Final Word

You don’t need to “earn” your Christmas dinner.You don’t need to train every day to stay in shape.You just need to keep showing up — even at 70%.

Because the fittest people aren’t the ones who train hardest…They’re the ones who stay consistent when life gets chaotic.

So go enjoy the holidays. Eat the dessert. Be present with your family.Then get up tomorrow, move your body, and keep going.

Real fitness doesn’t take holidays — it adapts.

Want a personalized holiday plan?I’m offering customized training and nutrition coaching built around your schedule — even with travel, family time, and limited gym access.

👉 Head to trainlikerob.net to get started before the New Year rush.