Bounce Back: How to Reclaim Your Nutrition and Training After Christmas

The holiday season is a time for joy, family, and often—a little indulgence. After days of feasting on delicious treats and possibly skipping a workout or two, you might feel like your nutrition and fitness routine took a detour. The good news? You don’t have to wait until January 1st to hit the reset button. Think of this period between Christmas and New Year’s as a layover: you can either sit back and wait for your next flight or take proactive steps to set yourself up for an amazing journey.

Here’s how you can get back on track with both your nutrition and training:

1. Audit Your Kitchen

Your home is your fortress, and if it's filled with leftover cookies, cakes, and chocolates, staying on track can feel like a losing battle. Treat this step like cleaning out your closet—keep what fits your goals and donate or share what doesn’t.

Pro tip: Create a "treat exit strategy." Wrap up those leftover goodies and gift them to friends, family, or coworkers. If they’re unopened, consider donating them to a local shelter. Not only will you remove temptation, but you’ll also spread some holiday cheer! Alternatively, keep a small portion of your absolute favorites and store them out of sight for occasional enjoyment.

2. Make a Game Plan

A plan without action is just a wish. Instead of winging it, map out your meals and workouts for the next few days. Treat this plan like your GPS: it’ll guide you back on track if you veer off course.

For nutrition, aim to include:

• Lean proteins (e.g., chicken, tofu, fish, eggs)

• Colorful veggies (think of your plate as a Christmas tree—green with pops of red, orange, and yellow)

• Healthy fats (avocado, olive oil, nuts)

• Complex carbs (sweet potatoes, quinoa, oats)

Consider prepping a few meals in advance to make healthy choices easier. For workouts, start with what feels manageable. If the gym seems daunting, a brisk walk, a home workout, or a quick treadmill session will do. The key is to rebuild momentum by committing to consistency rather than intensity.

3. Hydrate and Reset

After indulging in rich, salty, or sugary foods, your body might feel sluggish. Hydration is like hitting the refresh button on your system. Start your day with a tall glass of water and keep a bottle nearby as a visual reminder. You could even think of water as the oil to your engine—without it, everything runs less smoothly.

Pro tip: Add a squeeze of lemon or a pinch of sea salt to your water for a refreshing and rehydrating boost. Herbal teas can also be a comforting and hydrating alternative during the colder months.

4. Set Realistic Goals for the Week

Instead of aiming for perfection, focus on progress. Set small, achievable goals:

• Drink 2-3 liters of water daily

• Include a vegetable in every meal

• Move your body for 30 minutes each day

Small wins compound over time, like stacking blocks to build a strong foundation. Use a journal or an app to track your habits and celebrate each win, no matter how small.

5. Ease Back Into Training

If your workouts took a backseat over the holidays, don’t stress. Your fitness journey is more like a marathon than a sprint. Start with lighter weights, shorter sessions, or moderate intensity to avoid injury or burnout. Think of it as reacquainting yourself with an old friend—take it slow and enjoy the reunion.

Pro tip: Incorporate active recovery like yoga or stretching to gently transition back into a full routine. This can help prevent soreness and improve flexibility.

6. Reflect and Reframe

Rather than feeling guilty about holiday indulgences, view them as a well-deserved break that recharged your mind and spirit. Now, you’re stepping back into routine with renewed energy and focus. The mindset shift can be like switching on a light in a dim room—suddenly, everything feels clearer.

7. Leverage the Power of Routine

Habits are like muscle memory; once established, they make life easier. Return to the routines that worked for you before the holidays. Meal prep your lunches, schedule your workouts in advance, and set a bedtime to ensure quality rest.

Pro tip: Stack your habits. For example, pair your morning coffee with planning your meals for the day or use your favorite playlist to motivate you during workouts.

8. Involve Others

Accountability can be your secret weapon. Share your goals with friends, family, or your online fitness community (shoutout to all the THENATTYHOUR members!). A quick post about your plans or a message to a workout buddy can provide the encouragement you need to stay consistent.

The Bottom Line

Getting back on track after Christmas doesn’t require drastic measures or self-punishment. By focusing on small, intentional steps, you’ll build momentum before the New Year even begins. Think of this period as your warm-up lap—it’s not about how fast you go, but about getting into the right rhythm.

Now, let’s clear out those holiday leftovers, fill up on nourishing meals, and start moving with purpose. You’ve got this!