Keeping Your Training on Track During the Holidays, Even When Everything is Closed or Chaotic

The holidays are wonderful but can be very inconvenient if you're an athlete trying to stay in shape. One minute you are dialed in and consistent in your training regimen, and the next you're traveling, the gym is closed, your coach is on break, and someone is offering you another slice of pie.

Don't worry, you are not alone. Almost every athlete deals with disrupted training around this time of year. The good news is that you can still make real progress, even without your usual facilities or structured training sessions. Check out these tips to keep your momentum going while and keep your training on track this holiday season.

1. Shift Your Mindset to "Holiday Training Mode."

   You don't have to match your peak routine. The goal should be continuity, not perfection. Think of this season as a "flexible training phase." Shifting your standards from ideal to effective makes it easier to keep moving.

1. Build a Simple, Portable Training Plan.

   Create a minimalist workout template you can do anywhere from hotel rooms, living rooms, or even a quiet corner of the airport. Here are a few athlete-friendly ideas:

   1. Bodyweight Strength: squats, lunges, pushups, single leg-hinge variations

   2. Core Circuits: planks, dead bugs, hollow holds

   3. Power Work: jumps, skips, plyometrics (low volume, but high quality)

   4. Conditioning: brisk walks, stair intervals, jump rope, short-tempo runs

   This becomes your "travel" training. No need for equipment.

   
   

2. Set Micro-Goals for the Break.

   Instead of stressing about your full program, pick 1-2 mini objectives like:

   1. Maintaining running frequency, but shorten the distance

   2. Keeping strength levels with 20-30 minute strength-training sessions

   3. Improving mobility or range of motion

   4. Working on sleep and recovery habits

1. Use Short, High-Intensity Training to Save Time.

   When time is tight, turn to intensity. A short EMOM (Every Minute on the Minute) workout, HIIT (High-Intensity Interval Training), or Tabata workout or a 20-minute interval run can keep your body ready when you can't commit to a full workout. Head into the new year feeling ready, not rusty.

   
   

2. Replace Feedback from Your Coach with Simple Self-Checkpoints.

   If you are away from your coach, become your own. Ask yourself a few questions to guide the effectiveness of each session:

   1. On a scale from 1-10, how do I feel today?

   2. What is the single most important thing to accomplish in this workout?

   3. Did I maintain good technique?

   4. Did I finish with something that felt positive?

1. Make Movement a Social Activity.

   Training doesn't have to be solo or structured. Invite family and friends to:

   1. Join you for a hike

   2. Do a fun circuit in the living room

   3. Walk the neighborhood to look at holiday lights

   4. Play pickup games or outdoor sports

   Every movement counts, and it keeps you connected to family and friends physically and socially.

1. Keep Recovery at the Top of Your Priority List.

   Holidays are a great built-in recovery block. Use this time to:

   1. Sleep more

   2. Stretch more

   3. Eat nutrient-dense foods when you can

   4. Hydrate, hydrate, hydrate

   Athletes often come back surprising fresh after a break from routine.

   
   

2. Be Realistic and Kind to Yourself.

   Your training might look different during the holidays, and that is ok. You are not losing fitness ability as fast as you think. Consistency beats perfection every time. A little movement most days is plenty to carry you through the season.

Final Thoughts

The holiday season doesn't have to derail your progress. By embracing flexibility, simplifying your plan, and focusing on what you can do instead of what you can't, you'll return to your regular routine energized, healthy, and mentally refreshed. You may even discover some new habits you'll want to keep year round. Just enjoy the pie in moderation!