Ollie Thompson: Managing your fitness during Christmas and building a plan for January

Managing your fitness during Christmas and building a plan for January

The holiday season is upon us, and with it comes the familiar hustle and bustle of Christmas celebrations.

For many, it’s a time filled with family gatherings, festive meals and perhaps a bit too much indulgence.

As a personal trainer and health coach working with a wide array of clients, I know how challenging it can be to maintain your healthy routine during this time. But the truth is, with a bit of planning and some realistic expectations, you can enjoy the holidays without derailing your progress, drastically reducing your activity, or over consuming.

In this article, I’ll share a strategy to help you stay on track during the holiday season, along with a simple framework to help you set a fitness plan for 2025.

Start with small, manageable goals

First and foremost, it’s essential to set realistic expectations. Christmas is busy. It’s a time when many people often find themselves juggling family events and a busier social calendar than usual. Trying to maintain your usual workout routine during this time may feel overwhelming. Instead of aiming for perfection, break your goals into small, manageable chunks.

For example, if you usually work out four days a week, aim to get in at least two sessions during the week of Christmas. It doesn’t have to be a full hour - consider shorter, high-intensity workouts that are just 20 to 30 minutes long. The key is consistency, even if you have to adjust the volume of your workouts.

With my clients, I often emphasise the importance of focusing on consistency rather than being overly concerned about results during this time. Keeping your routine in some form - whether it's walking, bodyweight exercises, or some stretching - can keep you energised and stave off the guilt that many feel when they take a break from their typical active routine.

Be mindful of food choices, but don’t deprive yourself

One of the toughest parts of the Christmas period is managing food choices. The tables are often filled with calorie-dense foods, sugary treats and festive drinks. It’s tempting to indulge, and while it’s OK to enjoy yourself, the key is balance.

When working with my clients, I often remind them that moderation is the key. You don’t have to say no to everything. Instead, try to focus on portion control and be mindful of how much you're eating overall. You can still enjoy those holiday favorites - just try to limit them to smaller portion sizes and balance these less healthy foods with plenty of fruits, vegetables and beans to ensure you’re still eating enough micronutrients and fibre.

A simple strategy is to fill up on lighter, nutrient-dense options (like salads or roasted vegetables) before you dive into the heavier, less nutritious dishes. This way, you’re less likely to overindulge in the less healthy options but still able to enjoy the holiday flavors without feeling deprived.

Stay active

Christmas is a time when family activities often take centre stage. Use these moments to stay active with loved ones. Instead of sitting down for hours, suggest going for a walk after lunch, or take part in games like charades that promote some activity.

These activities don’t just burn calories - they also provide a great opportunity to create memories and enjoy time with family. I encourage my clients to find ways to integrate movement into their social gatherings, whether it’s taking the dog for an extra walk or joining a Christmas-themed online fitness class.

If you can incorporate activity into your day in a fun way, you’re less likely to view it as a chore and more likely to get more family members involved.

Take time for recovery

The holiday season can be just as taxing on your body as it is on your schedule. With all the extra demands on your time and social energy, it’s easy to overlook the importance of rest and recovery. Make sure to carve out time for yourself - whether that’s a quiet walk, a yoga session, or simply taking a few extra naps.

Recovery doesn’t just benefit your body; it’s essential for your mind as well. Over the years, I’ve noticed that some of my clients feel overwhelmed by the constant pressure to be “doing” something over Christmas and enter the new year feeling drained. Sometimes, taking a step back and resting can actually help you stay more consistent in the long run.

Building a plan for January

As Christmas winds down, it’s natural to begin thinking about the new year and how you’ll kickstart your fitness in 2025. The key to success in January lies in the preparation you do now. You don’t have to wait for midnight to start working on your fitness goals.

The most important piece of advice I give clients is to focus on having a solid floor rather than a high ceiling. What I mean by this is to focus on being very consistent with a few fundamentals every day, such as hydrating, walking, getting enough protein, and sleeping well - rather than trying to reach for the sky with a dozen new habits and a five-day workout plan.

Starting slow and building momentum is the best way to set yourself up for long-term success. Start by setting a clear, achievable goal for Q1 of the new year, for example, a goal of walking 10,000 steps per day or doing a 30-minute home strength workout twice a week through January.

If you need help creating a personalised fitness and wellness plan or want support in staying active throughout the holiday season, I’m here to help. Drop me a message via social media or my website. Together, we can build a strategy that fits your lifestyle and helps you feel your best all year long.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit www.welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.