Hi there,
Welcome back to “Hey Coach Darren” – the weekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
The holiday season is packed with travel, celebrations, and plenty of distractions that can make it tempting to put health and fitness goals on hold. But waiting until the new year to restart (or get started) often sets us up for failure. The truth is, staying consistent—even in small ways—during the holidays is the key to maintaining your progress and mindset.
This week, one of our FitTRAC members reached out with a great question about this very challenge. She has upcoming travel starting next Tuesday and running through the new year and doesn’t want to fall into the trap of “waiting until January” to prioritize her health. Here’s what she asked:
“Hey Coach Darren, I have travel planned from next week through the start of January, and I’m worried about letting my health and fitness slide during the holidays.
I know waiting until the new year to get back on track is an excuse that will set me up for failure, so I want to avoid that mindset.
Do you have tips for maintaining my progress and staying consistent even when I’m traveling and busy with holiday plans?”
Spot on – “waiting until the new year/after the holidays/etc” is a bad excuse and a recipe for disaster! And one that us coaches help many folks work through, and to be honest, dislike hearing since health and fitness never pushes the ‘pause’ button. Here are my top three tips to help you stay on track and maintain your momentum during the holiday season:
Set Small, Non-Negotiable Goals Each Week (Remember Something is Better than Nothing): You don’t need to maintain your full routine to stay on track. Instead, focus on setting small, realistic goals for the week, like completing two workouts, walking 30 minutes a day, or making healthier food choices at least 80% of the time.
These micro-goals keep you consistent without adding unnecessary stress, even during travel and holiday gatherings. Think of them as anchors that help you maintain progress while still enjoying the season.
It’s easy to feel like you’re not doing enough if you can’t stick to your full routine. But staying active in any way is better than doing nothing. Take a walk after meals, squeeze in a quick bodyweight workout in your hotel room, or even join family members for an active holiday activity like a hike or game of tag.
Keeping the habit alive, no matter how small, helps maintain your mindset and momentum, so you’re not starting from scratch in January.
Plan Ahead, Pack for Success, & Stay Mindful During Meals: When you’re traveling, preparation is your best friend. Pack resistance bands, a jump rope, or even a yoga mat to make quick, effective workouts possible anywhere.
Download fitness apps or save bodyweight workout routines that don’t require much space or equipment. For nutrition, plan for healthy snacks like nuts, protein bars, or dried fruit to avoid relying on less nutritious options. A little planning can make a big difference in sticking to your goals while on the go.
Holiday gatherings often center around food too, and it’s easy to overindulge without even realizing it. Practice mindful eating by slowing down, savoring each bite, and stopping when you feel satisfied rather than stuffed. Focus on enjoying the company and conversation, rather than solely the food.
This approach allows you to enjoy the holiday meals without feeling like you’ve veered off track, making it easier to bounce back to your routine the next day.
Keep a Consistent Sleep Schedule: Travel and holiday events can disrupt your sleep, which plays a crucial role in maintaining energy, recovery, and overall health.
Aim to keep a consistent bedtime and wake-up schedule as much as possible, even when traveling. Prioritize 7-8 hours of sleep to help regulate hunger hormones, support your immune system, and ensure you have the energy to stay active and make mindful decisions throughout the season.
The holiday season doesn’t have to derail your progress. By setting small goals, planning ahead, and focusing on consistency over perfection, you’ll finish the year feeling strong and confident, ready to take on 2025.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.