Fitness and the Holidays: How to Stay Motivated

TEAM TGA

November and December bring a festive buzz packed with holidays! This often means more cookie trays at the office, tempting party appetizers, festive cocktails, and the occasional pumpkin spice or gingerbread latte. Alongside the celebrations, holiday shopping and hosting can make our days busier, too. But with all the excitement, it’s essential to not lose sight of your hard-earned fitness goals.

While the average holiday weight gain is around 1-2 pounds, maintaining your fitness routine isn’t just about keeping the weight off, there are numerous other benefits, including the endorphin boost from a good workout and the stress relief exercise provides. Here are ten tips to help you stay motivated and energized through the holiday season!

1. Set Your Intentions. A general goal like “I want to stay healthy this holiday” usually isn’t enough - you need a clear plan to stay accountable. Consider using a tracking app to help you stay on course. Apps like MyFitnessPal can make it easy to track calories and activity and give you a sense of control during the busy holiday months. Or, create a straightforward goal like taking five walks per week and make sure to mark them on your calendar, blocking off 30 minutes here and there. Make your goals specific and trackable to stay motivated!

2. Join a Holiday Fun Run - like a Turkey Trot. Signing up for a run is a great way to create a goal. Get a friend or family member to sign up so you can train together. Family runs are plentiful this time of year - and make the whole family happy, especially if there is a special guest (like Santa) at the end! They usually support a good cause, too, like The Red Nose Run presented by The Del Mar Foundation. It is famous for its on-the-beach fun run, holiday costumes - and supporting two important San Diego-based nonprofits. Search online for a holiday walk/run near you.

3. Plan an Activity Related Holiday Event. Many holiday events involve eating and drinking. Even a mellow night at home might include your favorite hot chocolate with a cookie (or two!). This year, make plans to celebrate the season with friends that get you on your feet and away from the treats of the season; here are some ideas:

Plan a night at the local ice skating rink.
Go caroling around the neighborhood - or a local retirement home.
Set up an outdoor movie night with a projector and bundle up with blankets to enjoy a classic holiday movie under the stars.

4. Volunteer. Volunteering is a great way to stay active, whether working at a food pantry or wrapping gifts for families in the community - and volunteering is great for your mental fitness, too. A “helper’s high” is the boost of serotonin you get from helping others so find an opportunity that is near and dear to your heart at VolunteerMatch. Don’t let aches and pains stop you! Find support and relief for back pain with Copper Fit. The Advanced Back Pro is a compression belt with 4 built-in stabilizing rods designed to reduce stresses and strains to the lumbar region, and fits nicely under clothes.

5. Fit in short workouts that make an impact. Just 30 minutes of weightlifting three times a week can make a big difference this holiday season. You can join a gym or get some barbells to make a circuit at home, focusing on simple moves like squats and arm raises. If your gym has a rowing machine, it’s a great exercise that provides a total-body strength and cardio workout - or try Tabata. It’s 20 seconds of work at maximum effort, followed by 10 seconds of rest. It includes moves like push-ups, squat jumps, and mountain climbers. Check out this 20-minute Tabata workout on YouTube - no equipment is needed.

6. Make a strategic plan to eat and drink healthy. If having a few extra cocktails means you pack on the pounds, make a plan. This can mean finding a mocktail you enjoy and bringing it to holiday parties, and make sure to have some healthy protein before you go to a party so you don’t grab unhealthy options all night. Offer to bring a healthy holiday appetizer so you know there is something yummy you can indulge that won’t set you back.

7. Walk - a lot. Walking is one of the best things you can do for yourself. Just 30 minutes daily can increase cardiovascular fitness and strengthen bones, boost muscle power and endurance, and keep weight off, but it can also be a tremendous mood booster! A recent meta-analysis in the British Journal of Sports Medicine, which reviewed data from 196 peer-reviewed studies involving over 30 million people, found that engaging in just 75 minutes of moderate-intensity exercise per week—like brisk walking—reduced the risk of early death by 23 percent. Pledge to walk around the block and look at the lights every night. Just a little walking every day adds up! Feel good on your feet, whether walking the mall to shop or around the neighborhood, with Copper Fit Arch Relief Plus, an adjustable compression band with a built-in adaptive arch orthotic. It’s designed to provide compression and relief from fallen arches, flat feet, and plantar fasciitis and fits in most footwear.

8. Prioritize sleep. Focusing on rest while aiming to “stay active” may sound counterintuitive, but quality sleep is essential for maintaining energy and making healthier choices. It gives your body—and mind—the time needed to recover, conserve energy, boost immune function, and repair muscles after exercise. To make it happen, consider setting boundaries to avoid an overly packed schedule. Plus, sleep and weight management are closely linked: when we’re sleep-deprived, we’re more likely to reach for quick, often sugary, energy fixes.

9. Mix it Up. If you are getting bored with your same old workout and feeling slightly burnt out, this is the perfect time to try something new. Is Pilates making you feel ho-hum? Buy a one-month pass to the local yoga studio. It's too cold to run outside, so check out your local Orangetheory for the winter months. You need to get excited about a new workout to stay motivated. Whatever you do, ensure you have optimal support so injuries don’t set you back. Copper Fit has what you need to support your body - from your back to your feet, ankles, elbows, knees, and more!

10. Embrace the season! It’s okay if you veer off track occasionally; remember, every day offers a new opportunity to reset. Enjoy time with loved ones, savor the moments, and make the most of this special time of year.

Head into the holiday season with a plan to maintain your fitness—it’ll leave you feeling fantastic when the new year arrives! You’ll have more energy and be ready to spread cheer with those you love. Shop copperfitusa.com for superior support wherever the season takes you!