The holidays are a time for joy, connection, and, let's be real—indulgence. But now that the festive haze has cleared, you might be finding it a bit harder to slip into your favorite workout gear or lace up those sneakers. Trust me, I’ve been there! Every January, I face the same internal debate between staying under a cozy blanket or hitting the gym. Spoiler alert—balance is key, and you can make a strong comeback without feeling overwhelmed.
Together, I’ll walk you through some strategies to restart and stick with your fitness goals after the holidays. I’ll sprinkle in a few of my tried-and-true personal tips (you’re welcome) and show you how to keep it simple, sustainable, and fun.
Start with a Reality Check
Before jumping back into your fitness routine, it’s important to assess where you are right now. One year, I decided to resume my pre-holiday HIIT workouts immediately. Spoiler alert—not my best idea. I ended up sore, tired, and, honestly, unmotivated.
1. Assess Your Current Fitness Level
Pull out a notepad or journal. Jot down where you think you're at physically. Can you run a mile? How many push-ups or squats can you do without pause? This isn’t about judging yourself; it’s about creating a snapshot of your starting point.
2. Set Realistic Expectations
Your body doesn't bounce back like snapping your fingers after a break. Accepting this is crucial. Setting small benchmarks will help you rebuild without frustration. Think progress, not perfection.
3. Track Starting Metrics
Whether it's your weight, measurements, or how you feel after a brisk walk, write it down. Data can be motivating! I never love pulling out the measuring tape, but reflecting on it later always reminds me of how far I’ve come.
4. Acknowledge the Normality of Holiday Fitness Declines
It happens to all of us. The holidays disrupt routines—with good reason! I like to call December my “rest and recharge” month. By shifting your perspective, you’ll feel less guilt and more readiness to re-engage.
Daily Tip
Write down one strength you kept during the holidays, such as taking daily walks. A little positivity goes a long way!
The Gradual Comeback Strategy
Here’s something I’ve learned the hard way numerous times—pace yourself. Going all-in from day one is the fastest route to burnout (or injury).
1. Follow the 50% Rule
Start at half the intensity or duration you were doing pre-holidays. If you were running 5 miles, aim for 2.5. If you lifted 20-pound weights, opt for 10 pounds. Build up week by week to give your body time to adapt.
2. Build a Progressive Weekly Schedule
Map out your week in advance. One thing I do? Pair exercise with “appointments” in my calendar. Monday’s yoga flows right after my morning coffee, and Wednesday’s strength session doubles as my podcast catch-up time.
3. Incorporate Recovery Days
It’s not all work — allow yourself recovery days! Foam rolling and gentle stretches are your best friends during a comeback phase.
4. Sample Workouts for All Levels
- Beginner: 15-minute brisk walk + 5 minutes of core work
- Intermediate: 20-minute light jog + bodyweight squats and lunges
- Advanced: 30-minute run + dumbbell circuit
Nutrition Reset Without Dieting
You might have enjoyed every cookie and cup of eggnog over the holidays — and that’s okay! The good news? You don’t need drastic detoxes to feel better.
1. Transition Slowly from Holiday Eating
No need to toss all the leftovers. Instead, begin mixing nutritious options into your meals. For me, it’s adding a side of steamed veggies or a hearty salad alongside holiday favorites.
2. Focus on Protein and Hydration
Protein helps repair muscle tissue and keeps you full, even during colder months. And hydration? Essential. One habit I swear by is drinking 16 ounces of water every morning.
3. Meal Timing Strategies
Keep blood sugar steady by eating balanced meals or snacks every 3-4 hours. I’ve noticed this helps with energy dips when restarting a fitness plan.
4. Simple Meal Prep Ideas
I batch-cook quinoa, roasted veggies, and grilled chicken at the start of the week. Midweek Ashley LOVES Sunday Ashley for making mealtime effortless.
Daily Tip
Prep a “nourish bowl” the night before—a mix of greens, grains, protein, and your favorite dressing—for a ready-to-go, energy-boosting meal!
Psychological Success Factors
Fitness is as much a mental game as it is a physical one. Shifting your mindset can make all the difference.
1. Create New Habits
Anchor new fitness habits to existing routines. For example, I consolidated my cooldown stretches with my nightly Netflix binges (who doesn’t love multitasking?).
2. Set Achievable Goals
Instead of aiming for a marathon in two months, try committing to four workout sessions this week. Checking off goals, however small—creates momentum.
3. Use Motivation Triggers
I keep a sticky note on my bathroom mirror with an inspirational quote. Cheesy? A little. Effective? Definitely.
4. Build Accountability
Find an “accountability buddy.” Whether it’s a friend, partner, or even a social media group, sharing goals with someone else makes staying consistent way easier.
Time-Efficient Workout Solutions
We’re all busy, but fitness doesn't have to take up hours of your day. I get it—there are weeks when I only have 15 minutes, and that’s still enough.
1. HIIT Basics
Sometimes, the post-holiday slump makes it hard to get back into a fitness routine, but here's a quick win—HIIT workouts. They’re fast, effective, and, as revealed by a study from Harvard Health Publishing, they may even boost brain health more than less vigorous exercises by improving cognitive function.
A 10–15-minute session of 30 seconds of all-out effort followed by 60 seconds of rest is all it takes to jumpstart your body and mind. No need to overthink it—just lace up and go!
2. Quick Home Workout Circuits
No gym? No problem. A circuit of push-ups, squats, and jumping jacks gets the job done fast — and with no equipment required.
3. Lunch Break Exercise Options
Even a 10-minute walking break during lunch can boost both physical and mental health.
4. Making the Most of Gym Time
Designate what you want to achieve before you get there. For example, leg day? Focus only on squats, lunges, and deadlifts before you leave.
Daily Tip
Keep a pair of sneakers by your desk or door. This small cue reminds you to sneak in a walk or workout wherever your day allows.
Recovery and Injury Prevention
It’s so tempting to skip this part but trust me, recovery is a non-negotiable, especially when restarting fitness.
1. Proper Warm-Up Techniques
Never start cold. I extend my playlist with 5 extra minutes of upbeat tracks and foam roll before jumping into strength training.
2. Prioritize Mobility
Mobility work—like hip openers and shoulder stretches—is key for preventing stiffness and burnout.
3. Maximize Your Sleep
Use fitness as a gateway to better sleep. My secret? Evening walks calm my mind just enough for deeper, restorative Zzz’s.
4. Manage Stress
Stress sabotages progress. I’ve added five-minute mindfulness sessions into my morning routine to stay grounded.
Technology and Tools
Technology can be your best ally in staying consistent and tracking progress.
1. Fitness Tracking Apps
Apps like MyFitnessPal or Strava keep everything from meals to mileage in check. I swear they help me stay motivated!
2. Home Equipment
If you prefer working out solo, invest in basics like dumbbells, a yoga mat, or resistance bands.
3. Virtual Coaching
There are endless ways to connect with trainers online. I’ve joined virtual Pilates classes that push me in ways I can't do alone.
4. Community Platforms
Find your tribe—fitness-themed Facebook groups or local clubs can help you stay social while you sweat.
Making It Stick
Starting fresh with fitness is a win all on its own, but turning it into a lifestyle? That’s where the magic happens—and yeah, it takes some work. The good news? With the right mindset and tools, it’s 100% doable. Here are a few tips to help you stay on track and make those healthy changes truly stick:
1. Build Sustainable Habits
Consistency is key, but it doesn’t need to mean perfection! If you’re hitting your workouts or staying active about 80% of the time, you’re already winning. I like to focus on simple, repeatable actions that fit into my routine, like a quick morning stretch or a post-dinner walk.
These small habits add up and feel so much less overwhelming than grand, all-or-nothing plans. Give yourself grace to be human—perfection isn’t the goal, progress is.
2. Bounce Back from Setbacks
We’ve all been there—skipped a workout, dove headfirst into a plate of cookies, or gave in to the pull of the snooze button... three times. The key is to not beat yourself up about it.
Life happens! I remind myself that a single misstep doesn’t undo everything I’ve worked for. The trick is to bounce back quickly. Missed Monday’s workout? Cool, Tuesday is a brand-new day. Treat yourself with kindness and get back to it.
3. Track Progress
There’s nothing more motivating than seeing how far you’ve come. Remember those starting point metrics you jotted down? Revisit them after a few weeks and notice the improvements.
Did your mile time get faster? Are you lifting heavier weights or feeling less winded during a workout? For me, even noticing my clothes fit better or my mood is brighter gives me a reason to celebrate. These successes—no matter how small—keep me in the game.
4. Set Long-Term Goals
Big goals are exciting, but they can also feel daunting. That’s why breaking them into smaller, manageable chunks works wonders. When I decided to run a 10K, the thought seemed impossible at first. But I started with 5Ks, and over time, my confidence and endurance grew.
Whether your dream is a marathon, mastering a new yoga pose, or simply staying active all year, focus on those smaller wins along the way. They’ll keep you motivated and remind you how capable you are.
Let This Be the Year You Prioritize YOU!
Restarting fitness after the holidays doesn’t have to feel impossible or intimidating. With a people-first mindset, some awareness of where you’re starting, and a flexible game plan, you’ll find yourself not only regaining fitness but also discovering joy in the process. Remember, fitness is a lifelong friendship, not a fleeting romance. Treat it with love, patience, and care—and watch the magic happen.
