5 Healthy Habits to Build Before the Holidays
It’s that time of year when October through January 1 feels like one big holiday blur. The back-to-back festivities, travel plans, and, of course, all the delicious food and treats!
But just because Merry Hallo-giving-Navidad-New Year is basically here doesn’t mean your goals have to go on vacation, too.
I’ve witnessed it time and time again with my one-on-one clients and group classes: “It’s the holidays. I don’t have time.” And yes, I’ll admit my past self has used that excuse, too.
Time is a real challenge, especially during a busy season. But if you’re spending three hours scrolling, girl, a few of those minutes could become a walk or a quick workout. Start by looking for a small pocket of time you can realistically use.
I get it. This season can be stressful and so freaking fun at the same time. These five simple habits can help you keep showing up for yourself while enjoying the festivities, so January 1 doesn’t feel like you’re starting from scratch.
Tip 1 Get your steps in
Walking is an accessible, low-impact way to add movement to your day. One of my favorite ways to enjoy it is as a walking meditation. Put your phone on Do Not Disturb, listen to the sounds around you, take in the fresh air, and repeat a few affirmations if that feels good to you. A little woo-woo? Maybe. But I love making my walks a moment to reconnect with myself.
A step tracker can help you find your starting point. Track your usual steps for a week, then choose a manageable increase. If you average 4,000 steps a day, try working toward 4,500 or 5,000. Stay there for a couple of weeks, or until it feels comfortable, before adding more.
Break your walking into smaller chunks: a morning stroll, a walk after a meal, or a few minutes during your lunch break. You could also catch up with a friend on the phone while walking.
Regular physical activity, including brisk walking, can support your mood and sleep. Brisk walks also count toward the general adult guideline of at least 150 minutes of moderate activity a week. Build toward that at your own pace. Every small walk gives you another chance to practice the habit. [1, 2]
Tip 2 Add a veggie to each meal
The World Health Organization recommends that adults aim for at least 400 grams of fruits and vegetables combined each day, roughly five 80-gram portions. That’s a daily total, so you can spread it across meals and snacks. [3]
Make it fun by adding more color to foods you already enjoy. Add peppers, spinach, arugula, or mushrooms to scrambled eggs. Top your pizza with veggies, or add a side salad. A whole-grain crust is another option, but you don’t need a special crust to enjoy pizza as part of a balanced diet. And yes, I believe pineapple belongs on pizza!
Add berries to oatmeal, or use frozen berries in overnight oats and let those delicious juices soak into the oats. Fruit counts toward your daily produce goal, too.
Start with one meal, then build from there. Carrots and hummus make an easy snack. Fresh, frozen, and canned produce can all help you reach your goal; choose options without added sugar or excess sodium. Small additions throughout the day add up. [3]
Tip 3 Stay hydrated
We hear it all the time: stay hydrated. But sometimes we need a little reminder, or that cute water bottle becomes exactly that… a decorative water bottle.
Try a glass of water when you wake up. Keep water within reach while you’re working, gaming, or lounging with a good book. Set a reminder if you need one, and pair drinking water with something you already do, like sitting down for a meal.
If plain water isn’t your favorite, add lemon, cucumber, or berries for a little flavor. Unsweetened tea and sparkling water can contribute to your fluid intake, too. Your needs vary with things like activity level and weather, and you generally need more water when you’re active or in the heat. [4]
Tip 4 Build your meal around protein
When clients share their food logs with me, I sometimes notice they’re getting less protein than they need to support their activity and goals. One simple approach is to choose your protein first, then build the rest of your meal around it.
Ask yourself, “What protein do I want?” Maybe it’s chicken, salmon, a turkey burger, Greek yogurt, tofu, or beans. Then add vegetables or fruit, carbohydrates, and fats to round out the meal.
Getting enough protein supports muscle repair and growth when paired with strength training. Including a protein source at meals, and in snacks when helpful, can make it easier to meet your daily needs. Your overall intake matters; every single snack doesn’t have to be a protein project. [5]
Tip 5 Aim to strength train three times a week
Time is valuable, and not everyone wants to be at the gym every day, especially with holiday events coming up. Three strength sessions a week can be a practical goal, but it isn’t a requirement for everyone. The general adult guideline is muscle-strengthening activity on at least two days a week, working all the major muscle groups. Two consistent sessions are a worthwhile place to start. [1]
For a simple full-body routine, include lower-body movements, upper-body pushing and pulling, and core work. Spread your sessions across the week and allow recovery between them. As one of my yoga mentors used to tell me, “Less is more.”
If you’re short on time, a focused 30-minute workout can still count. Low-key, I’m giving myself this advice, too, as I work on breaking my own all-or-nothing mentality at the gym. Doing part of the program is still a win.
Strength training can help you build or maintain muscle and strength, and regular physical activity supports bone health, mood, and sleep. Progress can show up in everyday life, too, like carrying your groceries more easily. [2]
Choose workout days that fit your schedule, then make a shorter backup plan for the busy weeks. You’re practicing a habit you can keep returning to.
Keep showing up with kindness
The holidays can be cheerful and festive for some, and a difficult season for others. Keep offering a smile, being kind to strangers, and extending some of that kindness to yourself. You’re not alone.
Pick one habit from this list to start this week. Give yourself time to practice it, then add another when you’re ready. Enjoy the holiday meals and celebrations while keeping a few routines that help you feel good.
Want extra accountability through the holidays
My Fall into Fitness: Holiday Accountability Program starts October 19, 2026, and runs for 12 weeks through January 10, 2027. We’ll work on building better habits through the holiday season, so you can enter January with routines you’ve already been practicing.
If you’re ready for support with staying consistent when life gets busy, I’d love to coach you. Reach out to learn more about Fall into Fitness: Holiday Accountability and see whether it’s a good fit for you.
Be happy and eat well,
Coach Ilia Maria
Sources
1 CDC Adult activity guidelines
2 CDC Benefits of physical activity
3 WHO Healthy diet and five portions of produce
