Healthy Holidays 101: Presence Over Perfection

If there’s one big lesson the holidays have taught me over the years, it’s this:

Be present with your loved ones.

That’s it. That’s the whole thing. (Okay… not the whole thing. But it’s the heart of it.)

Looking back, I don’t carry regrets so much as I carry lessons. And one of the biggest is this: whether I was deep in an unhealthy addiction (drinking, bingeing, numbing) or deep in an unhealthy obsession with health (orthorexic tendencies, keto, calorie counting, gluten free, dairy free, scale spirals—not inherently bad, just entirely consuming)… I often wasn’t there.

I wasn’t present. I wasn’t connected. I wasn’t enjoying the people right in front of me.

I was hyper-fixated on myself—what I ate, what I didn’t eat, how I looked, whether this food fit my “rules,” whether I deserved dessert, whether my outfit made me look bigger than I wanted.

And in the process? I lost time I will never get back.

As I age, I realize how precious that time is—and how determined I am to tell diet culture to shove it where the sun don’t shine.

These days... I want to ask my family questions and actually listen instead of calculating macros in my head.

I want to hug my aunt tighter instead of worrying about how I look in photos.

I want to play cards while snacking on whatever is on the table instead of obsessing about how I should really be out walking to “stabilize my blood sugar.”

I want to enjoy the cinnamon rolls, laugh until my sides hurt, stay up past my so-called “eating window,” and be HERE.

Because we only get one lifetime.

And on our final days, we’re not thinking about calories, macros, money made, or even our best PRs (okay… maybe a couple). We’re thinking about family—chosen or biological—and the memories that made life feel full.

Surprise, surprise: Healthy Holidays 101 is not about tracking every bite, forcing a 90-minute workout before brunch, or walking after every meal to “earn it.”

Health is cyclical. Life is seasonal. And the way we care for our bodies is meant to ebb and flow with those seasons.

We work hard during some phases so that during travel, illness, chaotic work seasons, and yes—holidays—we have a rock-solid foundation that carries us through.

Turns out?

Rest, connection, and community ARE part of health.

Let’s break this down—mindset first, then fitness, then nutrition.

Step One: Mindset—A Healthy Life Is a Balanced, Community-Centered Life

Before we get into the practical tips, this needs to land:

Balance is health. Community is health. Rest is health. Joy is health.

Holidays aren’t a break from health—they are a part of it.

So hug the people you love. Be where your feet are. Let the moment be more important than your macros.

Okay, now onto the practical shtuff.

Healthy Holidays 101: Fitness Edition

A Little Movement Goes a Long Way

Any good coach will tell you: if you train intensely all year long without breaks, you’re leaving gains on the table.

You don’t need to meticulously plan your deload around the holidays. (If you do—amazing. If not—same, girl.)

Just let yourself rest.

Movement is a lifelong journey. It’s consistency > perfection.It’s quality > quantity. And rest is a part of progress.

You don’t lose strength in a day. You don’t lose it in a week. Honestly? You barely lose it in three weeks.

Oddly specific? Here's why: I spent weeks in Greece and Paris this summer. No gym. Tiny coastal village. I ran once, did yoga maybe three times, and performed a few air squats when I remembered.

And guess what?

My body was fine. My nervous system was THRIVING. And I enjoyed every damn second because I wasn’t stressing workouts.

Rest is part of the program. Especially early on.

Worried that missing a day means you’ll “fall off”?

That’s burnout mentality. And it’s one of the biggest reasons people quit fitness long-term.

Two things happen to 98% of people who push too hard:

1. Injury: No foundation → forced time off → loss of momentum → “fitness isn’t for me.”
   

2. Burnout: Everything feels hard → nervous system overload → quitting entirely.

Fitness is a tortoise-and-the-hare situation.

So give yourself permission to rest.

My Favorite Holiday Movement: WALKSSSS

Truly. Walking is queen.

Our family tradition: put the turkey in → walk the lake → come home to a warm house that smells like heaven → demolish cinnamon rolls.

And remember: cooking, cleaning, setting up, hosting = NEAT (non-exercise activity thermogenesis). Holiday mornings often include MORE movement than a normal workday. Now that's pretty NEAT!

Walk with family after meals if it feels fun—not mandatory. Use it as connection time, not compensation time.

Get the Family Involved (If They Want To)

Growing up, my aunt always initiated the post-turkey walk. Don't worry we’d tease her, but it became something I loved.

My mother-in-law is the queen of leading the entire family (pitbull included) in a group yoga session, and I always feel better afterward.

It’s gentle, it’s grounding, and it’s connection.

Movement doesn’t need to isolate you. Let it bond you.

And Finally: You Are Not “Falling Off”

The holidays are not a setback.They’re part of the cycle.

When they’re over?

Get back to your program.

No punishment workouts.

No “earning” or “making up for” anything.

And please—for the love of cortisol—if your wearables trigger you, take em' off for the day.

One day won’t erase your steps. But it can enhance your joy.

Healthy Holidays 101: Nutrition Edition

Just like fitness, nutrition is built in the small, daily boring steps.

And no—those steps are NOT undone by:

• pumpkin pie

• casseroles

• stuffing

• your uncle’s famous mystery meat tray

• holiday cocktails

• or Costco pumpkin pie (which is the size of a medium pizza but somehow $6??)

  
  

If you crush half a pie once a year?

You’re fine.

Look, if you’re new to regulating blood sugar or navigating food sensitivities, of course you may want to be intentional.

But all-or-nothing thinking?

Labeling foods as good or bad?

That’s where the shame spiral starts.

And that’s what steals the joy from the night.

If moderation works for you—use it.

If it doesn’t? You are NOT alone.

Sugar addiction is very real.

The same switch some of us feel experience with alcohol? Where once it hits our lips we can't seem to stop?

This is a very real sensation for some folks with sugar as well.

No shame. No judgment. No moralizing.

Here are some gentle strategies:

1. Make a plan

Not restrictive—just prepared.

If you have allergies, intolerances, or specific needs, bring something you can eat.

The interweb is full of incredible recipes now.

Theroastedroot.net is one of my favorites—GF, DF, paleo, whatever you need.

Don't be afraid to talk with family ahead of time if that feels good. My mom used to make me two stuffings when I was grain-free. Queen behavior.

2. Plan to Enjoy Yourself

Put calorie counting away for the day.

When you eat something delicious—be present for it.

You don’t need to chew 38 times and imagine woodland fairies, but slowing down, setting your fork down between bites, and savoring goes a long way.

Enjoyment is not the enemy.

3. Protein First

Not a rule—just a helpful tool.

Eat the protein on your plate before the rest.

It keeps you satiated, stabilizes blood sugar, and helps you meet your goals without thinking about macros all day.

Then enjoy the rest of your food with joy, presence, and zero guilt.

Final Thoughts...

You deserve to enjoy your holidays—not survive them.

You deserve presence, connection, joy, food freedom, and movement that feels nourishing.

Embrace it!

What are YOU looking most forward to this holiday season? Write it in the comments! I'd love to hear all about it!

Looking to dive deeper into supporting your health this holidays? ESPECIALLY if you are in the perimenopause transition? Check out the Fit After 40: Women's Fitness & Health Revolution Podcast, and leave any and all topics YOU'D like to see covered in the comment section!

HAPPY HOLIDAYS!