Healthy Holidays Made Easy: Real Strategies for December Success!
December is one of the hardest months to stay on track. Schedules get messy, stress ramps up, routines fall apart, and the pressure to “just start fresh in January” can feel almost irresistible.
But here’s the truth: you can enjoy the holidays AND stay consistent — as long as you use the right strategies.
Here are the most effective, realistic ways to keep your healthy habits strong all December long:
1. Choose Your “Non-Negotiables”
Trying to do everything perfectly during the holidays is a guaranteed fail. Instead, pick two or three actions you commit to no matter what — even on the busiest days.
Examples:
✔️ Drink a minimum of HALF your bodyweight in ounces (oz) per day drink out of a LARGE container
✔️ Get 7–10k steps per day tracked by an activity watch
✔️ Hit 1 solid workout per week at your gym you have a membership to
✔️ Eat a palmful of protein and a fistful of vegetables at every meal
Small, dependable habits beat “all or nothing” every time.
2. Plan for Imperfection
Parties, travel, family events, and last-minute errands are unavoidable this month. So instead of trying to dodge them, plan around them:
Do shorter workouts by limiting rest periods (20–30 minutes of working out still count).
Use “movement snacks” — 5–10 minutes of activity throughout the day like quick ab routines or short runs on a treadmill
Pre-plan meals for your busiest days by making big servings the day before and packing them the night before.
Consistency isn’t about sticking to the perfect plan — it's about sticking to a plan.
3. Eat With Intention, Not Restriction
You don’t need to give up holiday cookies or skip your favorite meals. Just follow this simple nutrition framework:
Workout → Protein → Veggies → Treats
This keeps you full, fuels your muscles, and reduces overeating — without guilt or restriction. You’ll also want it less because your brain experiences a massive hit of dopamine (reward chemical) after successfully accomplishing those positives behaviors.
4. Keep Stress Low With Micro-Recovery
The holidays are stressful, which can lead to emotional eating, skipped workouts, or burnout.
Add tiny daily “recovery resets,” such as:
5 deep breaths before meals without screens in front of your face
A 5-minute stretch or muscle rolling routine before bed
Writing tomorrow’s to-do list after dinner
Being phone-free each morning
These small resets keep your brain calm and your habits steady.
5. Win the Week, Not the Month
You don’t need a perfect December — you just need better weeks than not.
Try this framework:
1-3 workouts/week
1 grocery trip/week
1 meal prep or “meal structure” day/week
3–5 days of consistent habits
That’s a December you’ll feel proud of.
6. Keep Your Environment Working For You
Want to make habits easier? Change your surroundings. We really are a product of our environment. Here are some great tips.
Put your gym clothes out at night
Keep a LARGE water bottle with you everywhere
Carry around protein-rich snacks at eye level
Keep trigger foods out of sight and invisible
Environment beats willpower — always.
7. Stay Connected to a Support System
Accountability matters most when motivation is lowest — which is why December is the best time to lean into community, coaching, and structure. Whether it’s your gym, your coach, or a friend doing the same challenge…Don’t do the holidays alone.
Conclusion
The holidays don’t have to derail your progress. With small, realistic, and doable habits, you can finish the year proud, steady, and in control — not starting over on January 1st.
Thank you so much for taking the time to read this blog! Please send this to someone that needs a plan to stay healthy during this holiday season! You got this!
- Carl Anthony Grande
Ready to Stay Consistent This December? Empyrea Can Help.
If you’re tired of starting over every January and want a plan that actually fits your life — not just the “perfect” weeks — then come experience what makes Empyrea Group Training different.
Our Free No-Sweat Intro is a simple, low-pressure conversation where we:
✔️ Learn your fitness goals
✔️ Understand your schedule, stress, and lifestyle
✔️ Build a program that gives you progress without overwhelm
✔️ Give you the support, coaching, and accountability you’ve been missing
You deserve a plan that works with your life — not against it.
Click the link, schedule your No-Sweat Intro, and finish this year feeling stronger, more confident, and fully in control of your habits.
Let’s build your healthiest holiday season yet.
