Getting Through the Holiday Revelry

Getting the holidays - practical tips to save your gains

Holiday parties dot the early winter, and you know what - they are great!  We are creatures who often love social experiences, and seeing family or friends we may not have seen in a while definitely qualifies.  Those gatherings though can feel like a big challenge for our ability to stay healthy and fit through the holidays though - given lots of delicious treats and other things to over indulge in. The challenge is that many athletes try to will power their way through, which often leaves them feeling like they fought their way through the holidays rather than enjoying it.  We need to let go a bit and enjoy!  That said,over the years a few basic things have helped folks I’ve coached/coach enjoy the social time, but also stay generally on track.  Consider these over the next few weeks:

• Hydrate well.  Keep drinking water so your urine is clear to pale yellow.  This helps keep you hydrated and reduces feelings of hunger when at a gathering.

• While I’m generally a fan of not drinking alcohol, it’s often socially awkward at events/parties.  A trick that can help is to add a bit of juice to seltzer.  It looks like a fancy drink, but it’s not, so you get to feel like you are indulging with others, without the negatives of alcohol.

• If a party is late, have a light meal prior to going – a salad with some chicken or similar, for example.  This puts a bit of protein and fiber in the tank, which can help you feel fuller at the party and reduce the tendency to overindulge on treats or snacks at an event.

• Focus on fiber-rich and protein-rich hors d'oeuvres at any parties.  These are all filling, nutritious, and tasty… and focusing on those reduces how much you may eat of higher sugar/fat treats.

• If you are up late for a party/event, try to get back on your normal sleep schedule the next day.



• If events make it hard to work out, try and see if you can get at least some of the session in for that day (or one if it’s a double day) in the AM or at lunch.  Getting in some training is better than none; it’s so worth it, and it’s going to help keep you healthy overall.

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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