The holidays are here. Time for family, fun, celebration, and a whole lot of food.
If you care about your fitness, this season can feel like walking through a maze of stuffing, cookies, casseroles, and dessert tables while trying to stay on track. But here is the truth. You do not have to choose between celebrating your life and supporting your goals. With the right mindset, the holidays can actually strengthen the foundation you have been building all year.
There is no single correct way to approach this season. Instead, there are several time tested strategies that experienced lifters and coaches use depending on their goals. Pick the one that matches your priorities right now, and the holidays become smoother and far less stressful.
The protein first approach
This is the easiest strategy to follow and works for almost everyone. Start each big holiday meal by getting a solid serving of protein. It keeps you fuller, supports muscle growth or maintenance, and sets a stable foundation before you dive into the foods you enjoy most.
After that, choose the treats that genuinely matter to you. The ones that are worth the calories. The ones that only show up this time of year. You stay grounded without feeling restricted.
The 80-20 holiday balance
This plan is perfect if your goal is simple consistency. You keep around 80 percent of your meals nutrient dense and aligned with your goals. The remaining 20 percent is saved for celebrations, special dishes, and the moments that matter.
This approach is also great after finishing a diet or during a maintenance phase. You enjoy the season, but you do not drift completely off course.
The massing mindset
If you are in a muscle gain phase, the holidays can become a genuine advantage. Big meals, calorie dense dishes, and extra carbs all work in your favor when you pair them with consistent, hard training.
If you end up at a dinner with heavier foods than you would normally choose, use it. A large meal today can fuel a great session tomorrow. On the flip side, if the menu is lighter, adjust your portions and enjoy what is available.
The structured flexibility plan
This is great for people who want to stay mindful without feeling boxed in. You choose a few anchors to keep steady. Maybe it is protein at each meal. Maybe it is three training sessions per week. Maybe it is your normal breakfast and lunch before big dinners.
Once those anchors are in place, everything else becomes flexible. You can enjoy celebrations, unique foods, and time with loved ones while still maintaining some control.
Building your holiday game plan
The most important part of the holiday season is deciding what you want out of it. Your strategy should match your phase and your priorities.
Ask yourself:
Are you in a fat loss phase?
Are you maintaining right now?
Are you in a muscle building phase?
Are you mentally ready to stay structured, or do you want a short mental break?
Your answer will determine your plan. And here is the key. None of these choices are wrong.
A few reminders as you navigate the season
Know your priorities
When you understand your goal for this season, it becomes easier to make choices that support it.
Stay present and enjoy the moments
Holiday memories matter. A good meal with family or friends does not take away your progress. It adds to your life.
Drop the guilt
One meal does not matter. One day does not matter. Even a week of imperfect eating will not erase the months of consistent work you have already put in. Progress is always built over time, not during one specific week in December.
Aim for better, not perfect
If you can stay consistent most of the time, train a few times, and keep your head in a positive place, you have won the holidays.
The holidays are not a setback.
They are a chance to practice balance, flexibility, and intention.
Approach the season with purpose, and it will support your long term success instead of interrupting it.
From all of us at RP, have a strong, joyful, and memorable holiday season.
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