Hard to believe it but the holiday season is right around the corner. The stretch from Thanksgiving through New Years always feels like it goes in the blink of an eye. It can be a time of great joy…and sometimes great stress!
We tend to have jam packed schedules, more social events on our calendars, more treats and sweets, and sometimes less structure. The good news? Despite any extra stress, holiday joy, connection, and health and fitness can all coexist.
With some simple mindset shifts and some practical, realistic healthy habits you can arrive in 2026 feeling like you crushed it instead of feeling like you need a “do over”!
Break Free From the “All or Nothing” Holiday Mindset
Finding balance, enjoying the holidays without letting them completely derail you, comes down to awareness, healthy boundaries, and giving yourself some grace.
The same way one meal out of alignment with your goals on Friday wouldn’t cause you to throw up your hands and say “efff it…I’ll start over on Monday,” the handful of more indulgent meals you might have over the holiday season shouldn’t cause you to throw in the towel and say “I’ll start over in January.” Likewise, being overly restrictive or trying to white knuckle your way through isn’t realistic either.
No more all or nothing, black or white; we need to learn to embrace the “grey” and live with more balance by setting some reasonable boundaries that let you enjoy your favorite holiday traditions and treats, connect with friends and family, and still work toward your goals and live a healthy lifestyle.
Here are a few of the biggest culprits we see this time of year and some ways to tackle them head-on.
Common Holiday Mindset Pitfalls and How to Handle Them
- Scarcity mindset
The holiday season should be about joy and connection, not guilt or shame. That said, delicious treats exist throughout the year, not just during the holiday season. There’s no reason to have every treat in sight simply because “it’s the holidays.” Choose the things that truly matter to you and are tied to connection, love, and joy. Maybe your grandmother only makes that cake at Thanksgiving, or your Uncle makes those pecan bars you love for Christmas. Maybe you bond with your siblings making and enjoying that special cookie. Savor and enjoy the meaningful foods…skip the store-bought stuff you can get any time of year.
- Peer pressure
For some of us, especially our fellow recovering people pleasers, using the word “no” can trigger all sorts of feelings of guilt, fear of judgement or of disappointing others, or a deep rooted desire to keep the peace at family gatherings. You might feel a little weird at first if your holidays have always looked a certain way, and you’re ready for a departure from the typical expectations. Reminder: you don’t owe anyone an explanation for what you do or do not put on your plate or in your glass.
“NO is a complete sentence” and sometimes the holidays and pressure from family/friend/co-worker dynamics necessitate using it!
You’re allowed to protect your goals, your mental health, and your boundaries, no explanation necessary!
- Putting yourself at the bottom of your totem pole
Quite simply, you can’t pour from an empty cup. Putting your physical, mental, or financial well-being on the back-burner is not going to allow you to show up as your best self for the people you love, so find a way to practice some self-care throughout the season. Carve out some time to take a walk, call a friend, watch a movie, or take a bath — small resets help you show up as the best version of yourself.
- A gnarly case of the “efff its”
This pitfall usually comes down to having unrealistic expectations of perfection.
Healthy habits aren’t meant to be seasonal or conditional. They shouldn’t only work for you during your slowest, easiest seasons. In order for your habits to be sustainable, we need to be able to maintain at least some “bare minimums” during our busiest, most stressful, or chaotic times (like the holidays).
Instead of focusing on “optimizing” your habits, focus on your “bare minimums”, foundational habits that you can maintain even in times of chaos (I.e. the holidays).
What are “Bare Minimums”?
Bare minimums — or anchor habits — are not groundbreaking new fangled things. They’re simple habits that tend to make you feel your best, and keep you grounded even when life gets a little crazy. They’re not fancy — but they’re effective!
Hydration
This one seems super basic, but it tends to be one of the first things out the window when it’s cold and we’re out of our normal routines, but staying hydrated can help with digestion, recovery, and even managing hunger cues. Keep it simple: front load your day with a glass of water, carry a water bottle with you, aim for a glass with each meal, and consider alternating between a glass of water or seltzer and lime and your favorite adult beverage at your next holiday outing! You’ll thank yourself the next morning 😉
Movement
Exercise and movement during the holiday season doesn’t necessarily need to look exactly the same as it does the rest of the year. Set realistic goals: 30 minutes of daily movement, a step count range, dropping into a class while traveling (check out the CrossFit Affiliate Map and enter your destination to help you find a gym if you’re out of town for the holidays!), or keeping up with a couple of “travel track” workouts to keep following along with the Summa programming from home or afar! It’s ok if it looks a little different, and done is better than perfect.
Likewise if you’re visiting friends or family in the Doylestown area, we’d love to have you for a drop-in at CrossFit Summa!
Sleep
The best version of you is not living on fumes and caffeine…it’s well rested and recovered. One late night won’t derail you, but try your best not to let it snowball into the rest of the season. Do what you can to protect your rest. You’ll handle the holiday stresses better and make healthier choices that support your goals, rather than move you farther away from them.
Practical Approaches to Stay on Track at Holiday Parties (Without FOMO)
Offer to bring a healthy side or appetizer to lighten the load for your host.
Don’t skip meals or show up ravenous — that often leads to overdoing it at the actual event.
- Set a realistic drinking strategy: alternate alcoholic beverages with sparkling water, set a drink limit intention before the event.
- Focus on building a balanced plate: devote about half of your plate to color (fruits and/or veggies), about a 1/4 of your plate to protein, and the remaining 1/4 starchier veggies or grains.
- Practice mindful eating: eat slowly, chew thoroughly, savour each bite, and gauge your hunger and fullness cues throughout the meal. If you’re full, take a moment to appreciate the deliciousness before moving on.
Perspective Check: The Bigger Picture Matters Most
If all else fails, just remember: what we do from New Years up until the holiday season has a much bigger impact on our health and fitness than what goes down between Thanksgiving and New Year’s! Our health and fitness has a lot more to do with our daily habits than it does with outliers like holidays! If you need help guiding your day-to-day choices, consider booking a nutrition coaching call. A coach can help you set realistic goals, keep you accountable, and provide guidance tailored to your lifestyle and preferences, empowering you to make healthy choices throughout the year!
Bottom Line: You Can Have a Healthy, Happy Holiday Season
When we boil it down, the holidays are meant to be about joy, connection, and celebration, not guilt or shame.
Eat that cookie (or latke or piece of pie or eggnog).
Make memories with your people.
You don’t need to choose between celebrating and staying healthy (and sane) this holiday season, you can absolutely have both!
