How To Crush Your Nutrition Goals During the Holidays

If you’ve been crushing your nutrition or fitness goals—or maybe just started digging in—you might worry the holiday season will derail your progress. Trust me, you’re not alone. This is a hot topic with my clients, so I wanted to share my top strategies for navigating the holidays with confidence and success.

My goal as a coach is to help you feel empowered and at ease with your nutrition, even during the busiest, most tempting time of the year. Some of these tips might resonate more than others, so pick the ones that work best for you and lean in.

1. Check the “All or Nothing” Mindset

The all-or-nothing mentality can be a roadblock, especially during the holidays. Nutrition isn’t black and white—your day isn’t just “good” or “bad.”

Picture this: You start your day with a solid breakfast, crush your snacks and lunch, but then grab an office sugar cookie in the afternoon. Instead of spiraling into “I’ve blown it” mode and making less supportive choices the rest of the day, what if you just kept going? That cookie doesn’t define your day—or your progress.

Nutrition exists on a spectrum, and every choice is just a single rep. Stack up as many good reps as you can, and don’t let one moment take you off course. If you only remember one tip, let it be this: The cookie is just a cookie. Keep rolling. I chose this tip to go first, because it's the most important one, and I wanted to be sure you read it. :)

2. Maximize “Normal” Days

Holiday events might feel nonstop but take a closer look at your month. Chances are, you have plenty of regular, non-event days. Capitalize on those!

Use the “normal” days to focus on foods and activities that make you feel amazing. You might even plan ahead by marking holiday events on a calendar to see how many regular days you have. Double down on those, and you’ll head into the festive days feeling confident and energized.

3. Start Your New Year Goals Early

New Year’s resolutions might feel cliché, but they exist for a reason—they work! Why not get a head start?

Setting a couple of 2025 goals now can give you a motivation boost. Writing down your goals and starting early can help you make better choices throughout the season. It’s like giving yourself a little head start on success.

4. Keep Moving

Movement is a secret weapon during the holidays. Yes, it burns calories (helpful on higher-calorie days), but not the reason I picked it here. More importantly, exercise releases dopamine—the “happy hormone.”

The holidays can be stressful, so take advantage of this natural stress reliever. Bonus: When we’re less stressed, we tend to make better food choices. Find movement you enjoy, whether it’s a walk, workout class, or dance party in your kitchen, and make it part of your routine.

5. Focus on Protein and Water

Here’s a tried-and-true habit I KNOW delivers results. Make protein and water your non-negotiables.

On party or event days, instead of worrying about what you “shouldn’t eat,” focus on hitting your protein and water targets. Protein stabilizes blood sugar, and proper hydration helps you feel better overall. Plus, when you’re well-nourished, you’re less likely to overdo it on treats.

Every gathering has protein options—make sure they’re on your plate. And water? It’s free and always available.

6. Write a Thank-You Letter to Yourself

This one’s a little different but so powerful. Grab a piece of paper and title it “Jan 1, 2025.”

Now, write a thank-you letter to yourself. Imagine it’s New Year’s Day, and you’re reflecting on how you navigated the holiday season. Be specific: What did you do that made you proud? How did you feel?

Then read it—slowly. Visualizing your success is a powerful mindset tool, and it can guide your actions in real-time. I regularly have my clients do this creative visualization writing for all kinds of things. Trust me, it works. 

7. Bring a Dish You Love

Heading to a holiday potluck? Bring something you’re excited to eat.

This simple step ensures there’s at least one dish that aligns with your goals. You could even suggest themes like “soups and salads” or “build-your-own taco bar” to make things easier to navigate.

8. Prioritize Meal Prep

Busy weekends might tempt you to skip meal prep during the holiday season, but don’t! This habit is a game-changer, especially during the holidays.

Prep meals you’re excited to eat—no plain boiled chicken here. If your lunch options are exciting and satisfying, you’ll be less tempted by the holiday treats in the breakroom.

9. Join or Start an Accountability Group

Community and accountability are powerful motivators. Whether it’s a holiday habit challenge at work or an online group, surrounding yourself with like-minded people can make all the difference.

If you’re not sure where to start, consider joining my Well Fed Health Persist group for just $29/month. Or grab a couple of friends and create your own challenge—it doesn’t have to be fancy!

10. Give Yourself Grace

Here’s the truth: Holiday events make up a tiny percentage of your year. Don’t let them take up too much space in your mind.

Enjoy the time with your loved ones. Celebrate the good things in your life. Get the good reps in where you can, and let the rest go.

Take the tips that resonate most and lean into them. If you have your own strategies for thriving through the holidays, I’d love to hear them—drop them in the comments!

Have a beautiful holiday season, and as always, reach out if you need support. I’ve got you!

Coach Ashleigh