The holiday season is one of the most exciting times of the year—family gatherings, cozy evenings, festive treats, and a well-deserved break from routine. But for many people, December also becomes a month where fitness goals fade into the background. Between colder weather, busier schedules, and tempting seasonal indulgences, it’s common to lose momentum.
The good news? You don’t need to choose between enjoying Christmas and maintaining your health. With a strategic, balanced approach, you can stay active, feel strong, and head into the New Year with confidence, not guilt.
At BPM Fitness Centre, we believe the holidays should enhance your wellness, not derail it. Here’s how you can approach Christmas with a fitness mindset that still leaves room for joy.
1. Make Movement Part of the Celebration
Holiday activity doesn’t have to look like your usual workout routine. Research shows that even short bouts of exercise can support cardiovascular health, improve mood, and counteract long sedentary periods (Piercy et al., 2018). Instead of aiming for perfection, aim for consistency.
Try weaving movement into your holiday traditions:
- Take a family walk to look at Christmas lights
- Play a winter sport like skating or snowshoeing
- Do a 10-minute mobility or core session between events
- Join a festive group class (like our BPM HYROX or strength classes)
These small actions keep your body engaged and help regulate energy levels during a hectic month.
2. Prioritize Strength Training When Time is Tight
With schedules filling up, many people find they don’t have time for long workouts. If you must choose, prioritize strength training. Resistance workouts offer one of the best returns on investment for metabolic health, muscle retention, and long-term functional fitness—key for aging well and staying injury-resistant (Egan & Zierath, 2013).
Strength training also increases excess post-exercise oxygen consumption (EPOC), meaning your body continues burning calories after your session is done (Scott, 2011). So even a quick 20–30 minute lift can make a meaningful impact.
If you’re travelling, bodyweight circuits, resistance bands, or our BPM programming through SugarWOD can help you stay on track.
3. Be Mindful—Not Restrictive—With Holiday Nutrition
Food is a big part of Christmas, and it should be enjoyed. The goal is balance, not avoidance. Studies show that restrictive dieting often leads to overeating later and negatively impacts mental well-being (Polivy & Herman, 2020).
Instead, try these evidence-supported strategies:
- Use the plate method: Fill half your plate with veggies, one quarter with protein, one quarter with carbs.
- Stay hydrated: Dehydration is commonly mistaken for hunger.
- Eat slowly: It takes approximately 20 minutes for satiety signals to register.
- Choose indulgences intentionally: Enjoy your favourites, skip the mindless extras.
Remember, one meal won’t derail your progress. Long-term habits matter far more than a few festive treats.
4. Manage Stress With Movement
While Christmas is joyful, it can also come with financial pressure, family expectations, and end-of-year responsibilities. Physical activity is a proven stress-reducer, shown to significantly improve mood and reduce symptoms of anxiety and depression (Chekroud et al., 2018).
Scheduling even brief movement breaks throughout the week—breathwork, stretching, or a quick strength session—can help regulate stress hormones and boost resilience. At BPM, our coaches build structure and accountability to keep members grounded during busy times.
5. Set a Realistic Holiday Fitness Goal
December isn’t the month to chase aggressive personal records. Instead, pick one achievable goal that keeps you focused without adding pressure. Examples include:
- Attend two workouts per week
- Hit 6,000–8,000 steps per day
- Complete a 10-minute morning mobility routine
- Maintain current strength levels
Research shows that behaviour-based goals are more effective than outcome-based goals because they are within your control and build long-term habits (Locke & Latham, 2019).
By choosing a goal that fits your season, you set yourself up for success rather than frustration.
6. Give Yourself Permission to Enjoy the Season
Fitness is about longevity, not perfection. Taking time to rest, recharge, and connect with loved ones is essential for overall well-being. Compassion for yourself—paired with small, consistent actions—keeps you aligned with your goals without unnecessary holiday guilt.
At BPM Fitness Centre, we’re here to support you year-round, including the busy season. Whether you want structured workouts, nutritional guidance, or community accountability, our team has your back.
This Christmas, embrace movement, enjoy your celebrations, and step into the New Year feeling strong, refreshed, and proud of how you showed up for yourself.
References (APA Format)
Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA: A cross-sectional study. The Lancet Psychiatry, 5(9), 739–746.
Egan, B., & Zierath, J. R. (2013). Exercise metabolism and the molecular regulation of skeletal muscle adaptation. Cell Metabolism, 17(2), 162–184.
Locke, E. A., & Latham, G. P. (2019). The development of goal setting theory: A half century retrospective. Motivation Science, 5(2), 93–105.
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028.
Polivy, J., & Herman, C. P. (2020). Overeating in restrained and unrestrained eaters. Frontiers in Nutrition, 7, 30.
Scott, C. B. (2011). Commentary: Oxygen cost and energy expenditure of resistance training. Journal of Strength and Conditioning Research, 25(5), 1284–1285.
