Staying Healthy During the Holiday Season: Immunity, Fitness, and Feeling Your Best
The holiday season is a whirlwind of activity—work deadlines, social gatherings, travel, family time, and festive parties. It can be a lot, and staying on top of your health might feel like a challenge. But with a little planning and discipline, you can sail through the holidays feeling energized, toned, and ready for anything. Here’s how to take care of your immunity, fitness, and overall wellbeing during this busy season.
1. Plan Ahead for Success
The key to staying healthy during the holidays is to be regimented with your routine. Every Sunday, set aside time to plan your week. Map out when you'll work out, attend meetings, spend time with friends, and prepare meals. By scheduling your workouts like appointments and prepping ahead for busy days, you ensure that nothing falls through the cracks.
I make sure to include:
Workouts: Schedule exactly what kind of workout you’ll be doing each day (lifting, Pilates, walking, etc.).
Social events and work commitments: Knowing your calendar helps you stay on track with your wellness goals, even when life gets busy.
Meal prep: Whether you’re meal prepping or planning to cook at home, map out what days you’ll enjoy home-cooked meals and what days you’ll dine out. Prepping in advance for those busy days can save you from making rushed, unhealthy food choices.
2. Immunity Boosters
Holiday travel, colder weather, and being around more people make us more prone to getting sick. Here’s how to keep your immune system strong:
Prioritize Sleep: Aim for 6-8 hours of quality sleep. Your body needs that time to repair and recharge. Create a calming bedtime ritual you’ll look forward to, whether it’s a cup of herbal tea or a few minutes of reading. Start winding down at least an hour before bed.
Supplement Smartly: Incorporate immune-boosting nutrients like Vitamin C, zinc, and Vitamin D. A good multivitamin can support your immune system, but also consider whole foods like citrus fruits, leafy greens, and fatty fish.
Stay Hydrated: Drink plenty of water to support your body's natural detox processes. Herbal teas and warm lemon water can be soothing during the colder months.
3. Fitness: Stay Toned and Energized
Even with holiday parties and busy schedules, you can maintain your fitness:
Resistance Training: Aim for 4 resistance workouts per week. This can be split between lifting weights and Pilates. For example, try two lifting days and two Pilates days, or three lifting days with one Pilates or circuit training day. Resistance training helps you stay toned, build muscle, and keep your metabolism going.
Walk It Out: On your non-lifting days, add a 30-minute walk to stay active. Even on days when you’re lifting, try to fit in at least two walks each week. Walking supports fat burning, improves digestion, and helps balance blood sugar.
4. Diet: Hormone Health and Balanced Nutrition
During the holidays, it’s easy to indulge, but you can still maintain hormone health and feel great with a few mindful tweaks:
Protein-Rich, Balanced Meals: Focus on a protein-rich diet with healthy fats and veggies. For hormone balance, be mindful of your carb intake. This isn’t about cutting out carbs; they’re essential for muscle recovery and energy. Instead, be thoughtful—if you notice your meals are very carb-heavy, try shifting to balance your plate better. This can help stabilize blood sugar, which is crucial for managing hormones.
Greens, Greens, Greens: Whether it’s green juice, leafy greens in your smoothies, or sautéed spinach with dinner, make sure you’re getting plenty of greens. They’re full of fiber, vitamins, and minerals that help reduce inflammation and support digestion, which is key for both immunity and hormone health.
5. Stick to Your Routine
The holidays are busy, but staying disciplined is how you achieve your goals. When you say you’re going to work out—work out. When you plan to go to bed at a certain time, stick to it. These little habits build up and are essential for feeling your best.
Quick Tips to Keep You on Track:
Lay Out Clothes the Night Before: Set yourself up for success by laying out your outfit and workout gear the night before. It makes mornings easier and helps you stay consistent.
Don’t Skip Hydration: As the weather cools down, it’s easy to forget to drink water. Keep a water bottle with you at all times to stay hydrated.
Stay Social and Energized: Plan your social calendar wisely so you can show up feeling your best. Be mindful of when you need downtime and schedule social events accordingly.
You can stay healthy, energized, and feel amazing during the holidays with a little discipline and smart planning. Focus on nourishing your body with clean, balanced meals, staying active, and prioritizing your immune health. When the holiday season ends, you’ll be glad you took the time to care for yourself.
Happy holidays, and here’s to your healthiest, most vibrant self!