The holiday season is a time of joy, family, and, let’s be honest, indulgence. From Grandma’s pecan pie to that extra glass of spiked eggnog, the festive spread can test even the most disciplined among us. But here’s the good news: you don’t have to choose between savoring your holiday favorites and maintaining your fitness. With a strategic approach to eating, moving, and mindset, you can enjoy the season’s delights while keeping your gains intact. Here’s how to indulge smartly and stay on track with sample workouts, walks, and rucks to balance those extra calories.
Mindful Indulgence: Savor, Don’t Splurge
The key to enjoying holiday foods without derailing your fitness is intentionality. You can have your cake (and eat it too) by focusing on quality over quantity and balancing indulgence with activity.
- Prioritize Your Favorites: Not every holiday treat is worth the calories. Pick the dishes you truly love—maybe it’s your mom’s stuffing or that once-a-year gingerbread—and savor them fully. Skip the generic store-bought cookies or chips that you could eat any day.
- Portion with Purpose: Use smaller plates to naturally limit portions. For example, a 9-inch plate instead of a 12-inch one can reduce calorie intake by 20-25% without feeling deprived. Take a moment to enjoy each bite, eating slowly to let your brain register fullness.
- Balance the Plate: Aim for a plate that’s half veggies, a quarter protein, and a quarter carbs (including that indulgent side). This keeps nutrients high and prevents blood sugar spikes. For example, pair your mashed potatoes with roasted Brussels sprouts and turkey.
- Smart Swaps: Make small tweaks to lighten the load. Use Greek yogurt in dips instead of sour cream, or swap half the butter in baking with unsweetened applesauce. These changes add up without sacrificing flavor.
- Timing Matters: If you know a big holiday feast is coming, eat lighter meals earlier in the day. A protein-packed breakfast (like eggs with spinach) can keep you satisfied, reducing the urge to overeat later.
Move to Match the Feast
The holiday season isn’t the time to aim for PRs or extreme diets—it’s about consistency. Short, effective workouts, walks, and rucks can offset extra calories and keep you feeling strong. Here’s a mix of activities to fit any schedule, designed to burn calories and maintain muscle.
Sample Workout: 20-Minute Holiday Hustle (No Equipment Needed)
This full-body circuit keeps your heart rate up and muscles engaged, perfect for squeezing in before or after a holiday gathering. Do 3-4 rounds, resting 30 seconds between exercises and 1 minute between rounds. Bonus: Add your Centurion Weight Vest to burn more calories and reap more results from the workouts below.
- Push-Ups (45 seconds): Standard or knee push-ups to hit chest, shoulders, and core. Aim for controlled reps.
- Air Squats (45 seconds): Keep knees tracking over toes, chest up. Go deep to engage glutes.
- Mountain Climbers (45 seconds): Drive knees to chest at a brisk pace to spike heart rate.
- Plank Hold (45 seconds): Engage core, keeping hips level. Modify by dropping to knees if needed.
- Burpees (45 seconds): The ultimate calorie-torcher. Go all-out or step back for lower impact.
Calorie Burn: ~150-200 calories per session (depending on intensity and body weight).
Sample Walk: Post-Feast Power Walk (30-45 Minutes)
Walking is underrated but burns calories and aids digestion without stressing the body. After a big meal, grab a family member or your dog and hit the neighborhood.
- Warm-Up (5 minutes): Stroll at a leisurely pace to loosen up.
- Brisk Pace (20-30 minutes): Aim for a speed where you can talk but feel slightly winded (about 3.5-4 mph). Add hills or stairs for extra burn.
- Cool Down (5 minutes): Slow to a relaxed pace, stretching calves and hamstrings afterward.
Pro Tip: Wear a light backpack (10-15 lbs) to turn it into a mini-ruck, increasing calorie burn by 10-20%. Listen to a podcast or holiday tunes to keep it fun.
Calorie Burn: ~100-150 calories for a 30-minute brisk walk; ~150-200 with a light pack.
Sample Ruck: Weekend Calorie Crusher (60 Minutes)
Rucking - walking with a weight vest or weighted backpack is a Force Multiplier favorite for building strength and torching calories. It’s low-impact but high-reward, perfect for a holiday weekend.
- Gear: Weight Vest or Ruck/Backpack with 20-30 lbs (adjust to fitness level; start lighter if new to rucking).
- Route: Choose a mix of flat and hilly terrain, like a local park or trail.
- Pace: Maintain a steady 3-3.5 mph pace. Focus on posture—shoulders back, core engaged.
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Structure:
- 10-minute warm-up at a moderate pace.
- 40 minutes of steady rucking, pushing slightly on uphills.
- 10-minute cool-down, easing off the pace.
- Optional Challenge: Every 15 minutes, stop for 10 bodyweight squats or lunges to spike the burn.
Calorie Burn: ~300-400 calories for a 60-minute ruck (varies by weight and terrain).
Weekly Game Plan
To balance holiday indulgences, aim for 3-4 workouts or rucks and 2-3 walks per week. Here’s a sample schedule:
- Monday: 20-minute Holiday Hustle workout (post-work or morning).
- Tuesday: 30-minute post-dinner power walk with family.
- Wednesday: Rest or light stretching/yoga (10-15 minutes).
- Thursday: 60-minute ruck in the morning.
- Friday: 20-minute Holiday Hustle before a holiday party.
- Saturday: 45-minute power walk with a light backpack.
- Sunday: Rest or a fun family activity (like a holiday light stroll).
Calorie Offset: This plan burns ~1,000-1,500 calories weekly, enough to counter a few extra slices of pie (1 slice ~300 calories) or a couple of festive drinks (~150-200 calories each).
Mindset: Stay the Course, Don’t Stress
The holidays are a sprint, not a marathon. A few indulgent days won’t undo your progress if you stay consistent overall. Track your activity (not obsessively) with a fitness app or journal to stay accountable. If you overdo it one night, don’t skip meals the next day, just get back to balanced eating and add an extra walk.
Connect movement to the season’s spirit. Rucking through a snowy park or walking to see holiday lights isn’t just exercise—it’s a way to make memories. Invite friends or family to join, turning fitness into bonding time.
The Bottom Line
You can revel in holiday feasts and still step into the new year feeling strong. By choosing your indulgences wisely, staying active with quick workouts, walks, and rucks, and keeping a positive mindset, you’ll maintain your fitness without missing out on the fun. So, grab a plate, lace up your boots, and make this holiday season your fittest yet.
Force Multiplier Challenge: Pick one workout, walk, or ruck from this article and do it this week. Share your experience with us on Instagram, we’d love to hear how you’re staying fit and festive!
Disclaimer: Always consult a healthcare provider before starting any supplement, especially if you have medical conditions or take medications.
The content contained in this article is for information purposes only, and is not meant to be a substitute or replacement for professional advice and medical consultation. It is just shared as information only, and with the understanding that Directional Force, LLC, (Directional Force) is not engaged in the provision or rendering of medical advice or services whatsoever. You unilaterally understand and agree that Directional Force shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in this article or any article provided by Directional Force. Please seek professional medical advice prior to engaging in, or undertaking any of the content, exercises, advice, and workouts provided by Directional Force.
