The holidays. A time of joy, connection, and... absolute chaos. Between the family dinners, work parties, last-minute shopping, and endless trays of cookies, it’s like a whirlwind of “festive” stress. And let’s not even talk about the guilt spiral that starts the moment someone offers you a second slice of pie.
Here’s the hard truth: most people either write off the holidays as a time to “indulge now, fix it later” or stress themselves out trying to stay perfect. But guess what? Both of those strategies suck.
You don’t need to undo all your progress to enjoy the holidays. And you don’t need to kill yourself at the gym to earn your mom’s stuffing. You can navigate the season with balance, have your treats, and still feel amazing when the clock strikes midnight on December 31.
In fact, the holidays are the perfect time to set the tone for 2025. Forget “waiting until January 1.” Let’s focus on staying intentional, energized, and on track now, so you can enter the New Year already feeling like a stronger, better version of you.
Let’s Start with Energy: 3 Simple Ways to Avoid Holiday Burnout
Feeling more tired than festive? You’re not alone. The holiday season can leave us juggling way too much. But instead of pushing through on sheer willpower, try these energy-boosting tips to help you avoid the holiday burnout:
Step 1: Stop Letting Holiday Burnout Control You
Holiday burnout is real. Between endless to-do lists and social obligations, it’s easy to put your health and sanity last. But let me say this louder for the people in the back: You can’t pour from an empty cup. Prioritize your energy, or you’ll be crawling into January exhausted and frustrated.
Here’s how to avoid the holiday crash:
Fuel Your Body—Not Just Your Cravings
Look, holiday treats are awesome, but if you’re running on candy canes and gingerbread lattes, you’re setting yourself up for exhaustion. Your body needs real fuel.
Protein to keep you full and energized.
Healthy fats to stabilize your mood and hormones.
Fiber to keep cravings and energy crashes in check.
What this looks like:
Start your day with a high-protein breakfast (think eggs with avocado and spinach).
Snack smart with nuts and fruit or a hard-boiled egg and veggies.
Balance your holiday plate with turkey, roasted veggies, and a side of mashed potatoes. (Yes, you can have the mashed potatoes.)
Learn to Say No Without Guilt
Here’s a spicy take: You don’t have to do everything this season. Overcommitment is a recipe for burnout, and no, you’re not obligated to say “yes” to every invitation or bake sale.
Give yourself permission to prioritize what really matters—whether that’s saying “no” to another office party or taking a night off to relax. The world won’t end if you don’t show up to everything, I promise.
Hydrate or Hibernate
Cooler weather + festive cocktails = dehydration central. Dehydration zaps your energy and tricks your body into thinking it’s hungry. Solution? Drink water like it’s your full-time job.
Pro tip: Add some lemon or mint to your water for a holiday twist, and alternate alcoholic drinks with a glass of water to stay hydrated (and avoid a headache).
Step 2: Reframe How You Approach Holiday Food
It’s time to drop the guilt around holiday eating. Seriously. Food is not the enemy, and indulging in a few treats won’t undo your progress. But mindlessly eating your way through December? That’s another story.
Pause Before You Eat
Instead of mindlessly reaching for food, take a beat and check in with yourself.
Am I actually hungry, or am I eating because I’m bored, stressed, or it’s “just there”?
Does this food truly excite me, or am I eating it out of obligation?
Choosing what really brings you joy helps you stay intentional and avoid the “ugh, why did I eat that?” moments.
Don’t Skip Meals to “Save Calories”
Skipping meals to prepare for a big holiday dinner is like throwing gasoline on a fire. You’ll show up ravenous and ready to devour everything in sight.
Instead, eat balanced meals throughout the day so you’re in control when you sit down for the feast.
Make the Foods You Love Work for You
Want that pumpkin pie or cheesy casserole? Have it. But balance it out.
Add some protein to your plate (turkey, anyone?) to keep you full.
Load up on fiber-rich veggies to fill the gaps.
When you focus on balance, there’s room for the treats without overindulging.
Step 3: Set Holiday Intentions That Lead Into the New Year
Here’s the truth: You don’t need a grand “New Year, New Me” plan to make progress. In fact, most of those crash resolutions fail by February. Instead, use the holidays to create intentional habits that give you momentum heading into 2025.
Start With Mini Goals
Forget overhauling your life. Focus on small, doable actions that add up over time.
Add an extra serving of veggies to one meal a day.
Move your body for 15 minutes daily—even if it’s just a walk around the block.
Drink an extra glass of water each day.
These tiny shifts don’t feel overwhelming, but they can completely change how you feel by January.
Anchor Your Days With Routines
The holidays are chaotic, but routines are your secret weapon. Stick to a few core habits that ground you—like journaling in the morning, a quick evening stretch, or prepping a healthy lunch.
Routines create stability in the chaos and keep you feeling in control.
Reflect on What You Want for 2025
The end of the year is the perfect time to look back at your wins (yes, you had them!) and set intentions for the year ahead.
Ask yourself:
What habits or actions made me feel my best this year?
What do I want to build on in 2025?
What small steps can I take now to get there?
Spoiler: You don’t have to wait until January 1 to start.
Mindful Eating: How to Enjoy Every Bite Without Overdoing It
Now let’s talk about food—because, let’s be honest, the holidays revolve around it. Whether it’s Grandma’s stuffing or your coworker’s famous fudge, the temptation is everywhere. The good news? You can absolutely enjoy holiday treats and stay on track. Here’s how:
Pause Before You Eat
When you’re at a party or eyeing the dessert table, take a moment. Check in with yourself:
Are you truly hungry, or are you eating out of habit or stress?
Is this food something you’ll genuinely enjoy, or is it just there?
Giving yourself permission to pause can make all the difference.
Choose the Foods You Want & Add the Foods You Need
You don’t have to eat everything. Seriously. Pick the foods that really excite you and skip the stuff that’s just “meh.” And add in the foods your body needs, like extra protein or healthy fats, this way, you can enjoy without overindulging.
Slow Down and Savor
Holiday meals aren’t a race. Put your fork down between bites and really taste your food. Not only will you enjoy it more, but you’ll also notice when you’re satisfied, which helps prevent that overly stuffed feeling.
Don’t Go to a Party Starving
One of the biggest mistakes I see people make is skipping meals to “save calories” for a big holiday dinner. This almost always backfires because you show up ravenous and eat whatever’s in sight.
Instead, eat balanced meals throughout the day so you can make mindful choices at the event.
Managing Cravings: Outwit Sugar and Stay in Control
Sugar is everywhere during the holidays. It’s in cookies, cocktails, and even that sneaky cranberry sauce. And while I’m all for enjoying a treat or two, too much sugar can leave you feeling tired, bloated, and craving more. So how do you handle it?
Balance is Key
Cravings often come from blood sugar dips. To prevent these, aim to include protein, healthy fats, and fiber at every meal. For example, pairing cheese and whole-grain crackers or a handful of almonds with a piece of dark chocolate keeps your blood sugar steady.
Plan Ahead
If you know you’re heading into a sugar-heavy situation, plan your meals and snacks earlier in the day to be extra nutrient-dense. This helps you feel grounded and less likely to overindulge later.
Satisfy Your Sweet Tooth the Smart Way
Craving something sweet? Try options like:
Dark chocolate (70% cacao or higher)
Greek yogurt with a drizzle of honey and cinnamon
Homemade energy bites made with oats and dates
These options hit the sweet spot without the crash.
Stay Consistent Without Going Overboard
Here’s the deal: the holidays aren’t about being perfect. They’re about staying consistent with the habits that make you feel good while giving yourself grace for the occasional indulgence.
Move Your Body Daily
Staying active doesn’t mean you need to spend hours at the gym. It’s about movement that feels good. Try:
A brisk walk to clear your head
Dancing in your living room (bonus if it’s to holiday tunes!)
A quick yoga session or bodyweight workout
Movement reduces stress, keeps your energy up, and makes you feel strong—even if it’s just 10 minutes a day.
Stick to Your Routines When Possible
Routines are your anchor during a busy season. If you normally have a morning ritual—like journaling, stretching, or sipping tea—stick with it. These small habits can keep you feeling centered amidst the chaos.
Set Realistic Goals
This isn’t the time to aim for drastic changes. Instead of focusing on losing weight or hitting a PR at the gym, shift your goal to maintenance. Consistency is a win in itself!
Avoid the All-Or-Nothing Trap
You know that “I’ve already blown it, so I might as well eat everything” mindset? Let’s ditch it. One indulgent meal or a weekend of treats doesn’t undo all your progress.
Instead of feeling guilty, focus on what you can do next:
Drink a big glass of water
Go for a walk
Plan a nutrient-dense meal for your next bite
Progress is about balance, not perfection.
Navigating Social Situations Without Stress
Holiday parties and family gatherings can be tricky when you’re trying to stay mindful. Here’s how to approach them without feeling overwhelmed:
Have a Game Plan
Before heading out for the evening, it can be incredibly beneficial to take a moment to reflect on how you wish to feel when the night’s festivities come to a close. Consider whether your primary goal is to reconnect and catch up with loved ones you haven’t seen in a while, savoring the joy of shared memories and laughter. By establishing a clear plan for your evening, you empower yourself to stay focused and in control of your experiences, ensuring that you make choices that align with your desires and intentions, ultimately leading to a more fulfilling and enjoyable night out.
Bring Something Healthy
If you’re feeling anxious about the variety of food options available at the gathering, a practical solution is to bring along a dish that you know you’ll truly enjoy. This ensures that you have something delicious & healthy to eat. By bringing a dish that you love, you ensure that no matter what else is available, you’ll have a satisfying and enjoyable option to fall back on during the event.
Choose Your Drinks Wisely
While alcohol can lower your inhibitions, it often comes with a host of negative effects, including the addition of empty calories to your diet.
However, if you enjoy a glass of wine or cocktail, try opting for lighter options, such as wine or spirits mixed with soda water, can help mitigate some of the adverse effects. Additionally, pacing yourself by drinking a glass of water in between alcoholic beverages can promote responsible consumption and reduce the risk of overindulgence. By being mindful of your choices and enjoying alcohol in moderation, you can still partake in social occasions while minimizing the negative impacts on your health.
Set Yourself Up for a Strong New Year
The holidays are just around the corner, and they’re not just about the festivities—they're the perfect kickoff to a brand-new chapter in your life, full of exciting possibilities and chances for growth. As you soak in the joyful vibe of the season, with all the twinkling lights, festive decorations, and cozy gatherings with loved ones, take a moment to think back on the past year. What experiences have shaped you? What lessons have you learned? And what goals are you setting for yourself?
With the New Year on the horizon, it’s a great time to imagine how you want to step into this fresh chapter. What dreams do you want to chase? What changes are you ready to embrace? Maybe you’re looking to improve yourself—whether that’s by picking up healthier habits, strengthening your relationships, or finally going after that dream you’ve been holding onto. This celebratory season can really spark your intentions for the year ahead.
Instead of overwhelming yourself with lofty New Year’s resolutions, consider focusing on small, attainable goals. Here are some strategies to set yourself up for success:
Add One Day of Workouts: Instead of committing to a rigorous workout schedule, start by adding just one day of exercise to your week. Gradually increase this as it becomes part of your routine.
Prioritize Protein at Every Meal: Make a simple goal to include a source of protein in each meal. This can help with satiety and overall nutrition.
Practice Mindfulness: Dedicate a few minutes each day to mindfulness or meditation. This can help reduce stress and improve your mental clarity.
Read One Book a Month: Instead of setting a goal to read a certain number of books in a year, aim for one book a month. This is manageable and can reignite your love for reading.
Drink More Water: Set a goal to drink an extra glass of water each day. Staying hydrated is crucial for overall health.
Connect with Loved Ones: Make a plan to reach out to a friend or family member each week. Building relationships can enhance your emotional well-being.
These small steps are not only attainable but can lead to significant changes over time. As you celebrate this holiday season, let your mind wander to all the possibilities waiting for you and think about how you can actively shape the future you want.
Embrace Progress over Perfection
The biggest trap people fall into during the holidays is the all-or-nothing mindset. One indulgent meal? “Might as well eat everything.” Missed a workout? “Guess I’ll just start over in January.” Let’s call BS on that. Progress isn’t about perfection—it’s about consistently making choices that move you closer to your goals, even when things aren’t perfect.
Had a big holiday meal? Cool. Drink some water, move your body, and make a nutrient-packed choice for your next meal. One moment doesn’t define your progress unless you let it.
And make sure to take some time to look back on what you’ve accomplished this year. Reflecting on your achievements can be a powerful exercise, as it allows you to recognize the progress you've made and the challenges you've overcome. Celebrate your wins—big and small—whether they are personal milestones, professional successes, or even the small victories that may seem insignificant at first glance. Each of these accomplishments contributes to your overall growth and development. As you acknowledge these achievements, consider how they have shaped your journey, and take a moment to appreciate the hard work, dedication, and resilience that brought you to this point.
Mindset Matters
Cultivating a positive mindset is crucial for your mental, physical, and spiritual well-being. Focusing on your accomplishments not only boosts your self-esteem but also reinforces a sense of purpose and direction in your life. When you acknowledge your achievements, you create a mental narrative that emphasizes growth and resilience, which can lead to increased motivation and a more optimistic outlook.
The Benefits of Celebrating Achievements
Enhances self-awareness and self-esteem.
Encourages a growth mindset and resilience.
Promotes mental clarity and focus on future goals.
Strengthens emotional well-being and reduces stress.
Fosters a sense of gratitude and appreciation for your journey.
In addition to celebrating your past accomplishments, it’s also important to think about what you’d like to build on next. Set aside time to envision your goals for the upcoming year. What skills do you want to develop? Are there new projects or experiences you wish to pursue? By identifying these aspirations, you can create a roadmap that will guide you toward achieving them. Consider how you can leverage your past successes to propel you forward. This could involve expanding upon existing skills or exploring entirely new areas that excite you. Embrace the opportunity to grow and adapt, and remember that each step you take is a building block toward your future achievements.
Who says you have to wait until January 1? Even small steps—like drinking more water or adding an extra serving of veggies—can build momentum and make the New Year transition smoother.
The holidays are meant to be enjoyed—not stressed over. By focusing on mindful eating, managing cravings, and keeping your energy up, you can savor every moment without derailing your progress. And remember, it’s not about being perfect. It’s about making intentional choices that leave you feeling amazing—inside and out.
Let’s Make This Holiday Season Different
You don’t have to choose between enjoying the holidays and staying on track with your health goals. By setting intentions, staying balanced, and prioritizing yourself, you can savor the season while building momentum for 2025.
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Ready to feel empowered and energized this holiday season? Join my VIP membership for exclusive recipes and tips, or book a 1:1 coaching session to create your personalized New Year plan. Let’s make 2025 your best year yet!
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