The Holiday Slide: What to Do Next

Let’s cut the sugarcoating: no one is perfect. There are times throughout the year—holidays, birthdays, vacations—when sticking to nutrition and fitness feels harder. You might overeat at a holiday dinner, skip a few workouts, or let your steps slide. That’s life. And here’s the truth: falling off track doesn’t erase your progress. What matters is what you do next.

Lean Into Life, Not Guilt

First, give yourself permission to enjoy the moments that matter. Holidays, family time, celebrations—these are the moments we live for. Progress isn’t about perfection; it’s about consistency over time. Enjoying these special moments doesn’t mean you’ve failed. It means you’re living a balanced life, which is the ultimate goal.

Refocus on the Main Truths

Once the moment passes, it is important to avoid letting it get too much momentum. Here’s what I do—and what works every time:

1. Energy Balance – The scale moves because of calories, plain and simple. Am I taking in more than I’m expending? If yes, I adjust. If no, I keep doing what’s working. This is where tracking isn't obsessive, it's smart.

2. Protein Consistency – Am I hitting my protein goals meal-to-meal, day-to-day, week-to-week? Protein stabilizes hunger, preserves muscle, and keeps progress moving. Missing a day doesn’t mean I spiral; it means I get back on track at the next meal.

3. Fiber – Am prioritizing whole foods that are nutrient dense? Many high-fiber foods are also high-volume without being high-calorie. Fiber is crucial to feeling and staying full without killing your calorie goal.

4. Movement & Steps – Am I moving enough? Am I hitting my step goal—9,000 to 10,000 steps a day? Strength training 2–3 times per week? Walking, stretching, staying active—these aren’t optional. They’re non-negotiable habits that keep momentum.

5. Sleep & Hydration – Am I sleeping 7–8 hours a night? Am I drinking half my body weight in ounces of water? These simple, overlooked habits compound over time.

Stop Dwelling, Start Doing

Here’s the golden rule: the moment you realize you’ve fallen off, you regroup—you don’t double down on the fall. One missed day isn’t a disaster. Two, three, four? Only if you let it. Tracking, monitoring, moving, protein, water, sleep—these are the levers that work. Focus here, and the scale, energy, and performance follow.

Falling isn’t failure. Falling is part of life. What separates those who stay on track from those who don’t is simple: they get back to the main truths quickly. They lean into what works, not into guilt or frustration.

Enjoy your holidays. Celebrate with family. Live your life. Then get back to the work that actually moves the needle. That’s how progress happens. That’s how results stick. The best part? Once you learn the basics, you realize just how in control you really are.