The holiday season is upon us. For many, including ourselves at Sydney Strength Training, it’s a wonderful time to unwind surrounded by loved ones. Good food, good company, good weather (we hope) and good times. What more could you ask for? However, some might find the silly season stressful to say the least. For those who are concerned about their fitness, holidays can throw a wrench in the works. We believe everyone should strive to be healthy which includes being strong, active and consuming a health-promoting diet. Holidays are not mutually exclusive to this goal. Today we present our guide to happy and healthy holidays where we’ll cover routine, activity and nutrition. Let’s get started.
Routine is healthy
Routine, or a series of actions followed regularly, is often the key to achieving long-term fitness goals. While it’s nice to seek a simpler solution, nothing beats consistency over time. With the holiday season filled with events, meals, and travel, sticking to a routine can become more challenging. We encourage setting realistic expectations and maintaining a routine that reduces stress. This might include simple habits like daily walks done early before other events, aiming for consistent bedtimes, or incorporating shorter bouts of structured physical activity. Additionally, planning for at least one consistent meal a day, such as a balanced breakfast, can help maintain healthy patterns. By prioritizing small, consistent actions, you’ll create a foundation that supports both your fitness and well-being throughout the holiday season.
Healthy lifestyles are active lifestyles
Physical activity falls into two broad categories: cardiovascular conditioning and progressive resistance training. Cardiovascular conditioning includes moderate-intensity efforts like jogging or higher-intensity efforts like sprinting with longer rest periods. Strength training involves loading major muscle groups through a full range of motion with enough resistance to challenge you. Experts recommend 150–300 minutes of moderate-to-vigorous cardiovascular activity weekly and 2–3 full-body resistance training sessions¹. During the holiday crunch, maintaining fitness habits becomes easier once established. The good news? Lower training doses can preserve your fitness progress. For example, reducing strength training from three sessions to one per week, combined with daily brisk walks, helps prevent setbacks and can still reduce risk of all-cause mortality². Planning active holiday activities like hiking, swimming, backyard cricket, or bike riding also supports fitness while creating fun memories. By staying intentional, you can maintain your health and strength without overcomplicating your routine.
Healthy doesn’t mean boring
Nutrition is often the biggest concern during the holiday season. At Sydney Strength Training, we encourage enjoying delicious, satisfying holiday foods—being Stronger for Life means living your life, not chasing extreme deprivation. However, maintaining some nutritional staples can make post-holiday transitions much smoother. Start by prioritizing high-fiber, nutrient-dense options like whole grains, lentils, fruits, vegetables, and starchy carbohydrates at gatherings³. Pair these with lean protein sources for most of your meals. While indulging in richer cuts is fine, focus on lean proteins like chicken, fish, cuts of beef and pork with less fat. Additionally, limit sugary and alcoholic beverages. Enjoy a few drinks but consider non-alcoholic and sugar-free alternatives to feel your best and reduce unwanted weight gain. By sticking to these simple strategies, you’ll enjoy the holiday season without compromising your long-term health goals.
Most importantly, enjoy yourself
The holidays should be a time of joy, not stress. With simple routines, regular activity, and balanced nutrition, you can stay on track without missing out on fun. Small, consistent actions make a big difference, even during busy seasons. Remember, being healthy doesn’t mean depriving yourself—it’s about making intentional choices that support your goals while enjoying life. Don’t let stress sap the joy of your holiday season. Learn how to balance your lifestyle with expert guidance from Sydney Strength Training. Contact us today and let’s make this holiday season your healthiest and happiest yet!