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Thriving Through the Holidays – Tips for Staying Consistent with Your Goals

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How the Holidays Impact Motivation

As we approach the holidays, it’s common to see a drop in consistency with fitness routines and nutrition plans. For clients at Relentless Fitness, who are accustomed to structured personal training sessions, this season often introduces schedule disruptions, tempting treats, and increased stress. A higher rate of cancellations and decreased adherence to nutrition plans during this time is not unusual, but it’s important to address why it happens.

What Research Shows:

  1. Behavioral Challenges: Studies highlight that emotional stress and time constraints are the leading causes of holiday-related lapses in health goals. A survey by the Ohio State University Wexner Medical Center found that almost half of Americans find it hard to maintain their habits during this time【14】.

  2. Temptation Abundance: Research in Nutrients emphasizes the emotional eating triggered by holiday stress, which can derail weight management goals【13】.

  3. Exercise Consistency: While intrinsic motivation (e.g., enjoying workouts or focusing on health benefits) often wanes during the holidays, leveraging social and accountability-based motivation, such as training with a partner or group, has been shown to counteract this decline【15】.

Strategies to Stay on Track at Relentless Fitness

Whether your goal is weight loss, muscle gain, or athletic performance, the key to success during the holidays is maintaining structure while allowing for flexibility. Here’s how:

  1. Commit to Your Training Appointments:

    • Prioritize your scheduled sessions as non-negotiable appointments. A missed workout doesn’t just delay progress—it can disrupt momentum.

    • If travel or obligations arise, ask your trainer for modified workouts you can complete on the go.

  2. Adapt Your Nutrition Plan:

    • Instead of aiming for perfection, focus on portion control and mindful eating during holiday meals. Enjoy treats in moderation without guilt, and remember that balance is key.

    • Use tracking tools like MyFitnessPal to stay aware of your intake, even if you’re not strictly adhering to your regular plan.

  3. Take Advantage of Group Activities:

    • Join group classes at Relentless Fitness for added accountability and community support. These classes offer a fun way to stay active without the pressure of solo training.

    • Participate in our upcoming holiday fitness challenges to stay motivated and maintain a sense of accomplishment.

  4. Reframe Your Perspective:

    • Instead of viewing the holidays as a break from your goals, think of them as an opportunity to build resilience. Each small win, whether it’s a completed workout or a balanced meal, brings you closer to success.

  5. Leverage Trainer Support:

    • Talk to your trainer about adjusting your program to fit the season’s demands. This may involve shorter, more intense workouts or a focus on maintaining current fitness levels instead of pushing for progress.

Motivational Message: Finish the Year Strong

The holidays are a time to celebrate, but they don’t have to mean sacrificing your goals. With six weeks left in the year, there’s plenty of time to make progress. Think of how empowering it will feel to step into the new year already ahead. Consistency beats perfection, so even small efforts count. Let’s turn the holiday season into an opportunity to shine—you’ve got this, and Relentless Fitness is here to support you every step of the way.

By prioritizing your health and wellness now, you’ll not only maintain your progress but also set the tone for a strong and successful new year. Let’s finish strong, RF Fam!

Sources:

Ohio State University Wexner Medical Center Survey

  • Discusses how nearly 50% of Americans struggle to maintain healthy habits during the holiday season due to stress, social events, and lack of time.

  • Source: Wexner Medical Center (2023)【14】

  1. Study in Nutrients

    • Highlights how emotional eating increases during the holidays, impacting dietary adherence. Emotional stress and a reward-driven eating cycle are major contributing factors.

    • Source: Nutrients journal, study on emotional eating【13】

  2. Exercise Motivation and Social Accountability

    • Social and intrinsic motivations play a vital role in maintaining exercise consistency, especially during high-stress periods like the holidays. Group activities and accountability can help offset declines.

    • Source: Granero-Jiménez et al. (2022), Frontiers in Psychology【15】