Sprout’s Guide to Surviving the Holidays
Though the Holiday Season doesn’t officially start until right after Thanksgiving, I think we all know it really begins right around Halloween. From family stress to wonky workout schedules, there are plenty of things to throw us off for the next few months. Here are some tips from Sprout on Surviving the Holidays in one piece!
Try to Stick to a Routine
Going into the upcoming season with a routine will help you stay on top of your goals and stay sane. If you know your schedule is about to get hectic, consider making some changes to your routine now so you’re settled in by the time things start to shift. This can come in the form of adjustments to your day-to-day routine, social life, gym schedule (which we’ll talk more about below) or any other area you know will suffer from the hectic holidays.
If you feel comfortable enough with the routine you have in place, continue to stick with it during the upcoming season. Having structure is grounding, especially when we know to expect curveballs!
Plan Ahead
Planning ahead might seem like it will take more time and effort, but spontaneity is a lot more exhausting, especially around the holidays. Special events only add more chaos on top of your everyday routine, so being as prepared for them as possible is essential. This is particularly true when you are working to achieve health and wellness goals, as sticking to your schedule is an important step.
This doesn’t mean that you should say no to last-minute get-togethers or errands. However, the more we can anticipate, the easier it will be to fit a few spontaneous moments into your regular life.
But Accept that Things Won’t go as Planned
We can plan and prep all we want, but things will never go exactly the way we want. This might sound like a pessimistic take, but the sooner we can accept that everything won’t be perfect, the sooner we can stop stressing about it. From weather issues to unexpected illness, this is the time of year that throws the biggest wrenches in our plans. While some people have an easy time going with the flow, the lack of organization and order can be stressful and upsetting for others.
If you start to feel like you’re losing control, take a breath and focus on what’s important: yourself and your health. It’s okay to take breaks, say no to plans, and help but not take full responsibility of plans and events.
Be Realistic About your Workout Schedule
While a six-day breakdown might work during spring and summer, seasonal functions and commitments might only allow for a three- or four-day workout schedule. Changes like this are difficult, especially if you’re seeing progress, but can be worth it to maintain consistency. In addition, consciously making a change to your workouts will reduce any guilt you might feel about skipping sessions.
This review article examined over 30 studies examining exercise frequency and muscle growth. From these studies, the article concludes that “under volume-equated conditions, [resistance training] frequency does not seem to have a pronounced effect of gains in muscle mass.” It is important to note that some workouts might be too high-volume to be rational for a single session, but this shift might work for others! Modifying to a circuit-style workout is an efficient way to add volume without adding too much time.
Take Time for Yourself
Let’s be honest, time is a luxury. We don’t all have the same 24 hours, so making time for yourself can be nearly impossible. If nothing else, I encourage you to try and take the few seconds you can spare to check in with yourself. During your shower, while you’re brushing your teeth, on your commute— even if you just have a moment to ask yourself how you’re doing, that’s a step in the right direction.
If you have the ability to spare more time, then do it! What you do with this time is entirely up to you, but it should be for your comfort or to benefit you. Some ideas include journaling, meditating, taking a solo coffee or tea break, doing a little yoga or stretching, reading a good book, or finding another way to unwind and decompress.
Acknowledge the Changes Brought by Fall and Winter
If you receive my newsletter (which you should sign up for,) then you already know how the shifting seasons change more than the weather.
The weather will change and so will our bodies. Our skin tends to be drier, so hydration is key. With cold, dry weather outdoors and warm conditions inside, our skin needs a little extra boost!
Thanks to chilly weather, time changes, and cozy beds, we might experience changes in our sleep patterns as well. Not only are we likely to sleep more, but the weather can also cause difficulty staying asleep and daytime sleepiness.
Additionally, mood shifts are not likely to occur during this time of year. Anxiety is not uncommon, often due to family, finances, and other stressors we experience in the upcoming seasons.
Be kind to yourself and acknowledge that these changes are normal!
Make no Food off Limits
Last week’s blog was dedicated to the discussion of how detrimental restrictive diets can be. I highly recommend taking the time to read it, but here’s the summary!
From leftover Halloween candy and Thanksgiving feasts to Hanukkah, Christmas, and other holiday celebrations, the next few months will be full of delicious foods. A lot of these dishes tend to be sweet, carbohydrate-based, fried, or villainized for some other reason. The unnecessary negative labels attached to such foods cause people to police and restrict their eating, from the types of foods to how much they consume. This is a recipe for binge eating.
Many people I talk to who have weight loss or health-related goals tell me they cut things like sweets, carbs, and fats. However, especially around this time of year, these same people come back to tell me about their recent experiences overeating the foods they have denied themselves.
Denying yourself foods in the first place is harmful, but when we begin to obsess over these foods until we break down and binge, we’re only making things worse and setting ourselves up for a cycle of restricting and binge eating.
Instead of denying yourself certain things, focus on eating meals that are nutrient-dense, satisfying, and filling. In addition, don’t skip meals (which is especially likely on days like Thanksgiving)! While you might think you’re “saving calories,” it’s more likely for you to overeat or binge later in the day. Again, focus on nutritious and satisfying meals during the day, but still allow yourself to enjoy all the dishes that come from your holiday meal!
The only “off-limits” foods you should have are ones you’re allergic to or don’t like, not including diets for ethical or religious reasons. Keep these facts in mind as the holidays roll closer so you can approach things from a more beneficial perspective.
Hold Your Ground Around the Dinner Table
Am I telling you to start arguments and throw hands this holiday season? Only a little.
Not really. I am encouraging you to be prepared to gently refute bad opinions thrown at you over the dinner table. Or, if nothing else, practice a few neutral phrases to shut these conversations down.
While this tip can refer to any topic, health/wellness/body-related comments are my main focus. For example, people commenting on your food choices, speaking negatively of their own bodies, or talking about calories like that’s all that matters. Next week’s blog will take a more in-depth look at how we can shut this kind of conversation down.
Don’t be Afraid to Say No
No is a complete sentence. No, you can’t take on those extra tasks. No, you can’t change your schedule for someone else's convenience. No, you won’t be participating in a last-minute event.
Saying no is hard, but burnout is even more difficult. Saying no doesn’t make you wrong, bad, or a failure. It’s admirable to recognize the importance of putting yourself first so you can be your best self and help others second.
Lastly, Keep Reading Sprout’s Blogs!
I work hard every week to create applicable, insightful content for everyone to enjoy! From fitness tips like DIY post-workout wipes and busted myths like spot reduction, these posts cover a wide range of topics to keep you informed and supported on your wellness journey!
If there are any topics you’re interested in or questions you want answered, reach out to me! I’m always looking for new things to discuss!
Take a deep breath, review these tips, and crush it this holiday season.