Question of the day: What’s one fitness goal you’ve been putting off, and what step can you take today to start?
It’s that time of year again—time to visit your family for a week. While catching up with loved ones is great, the combination of home-cooked meals, endless snacks, and disrupted routines can make it challenging to stay on track with your fitness goals. As someone who crushes it in the gym, you don’t want a week of indulgence to derail your hard work. But let’s be real—family gatherings can test your willpower like nothing else.
You’ve heard it before: “Relax, you’re on vacation!” or “Just one more slice, it’s tradition!” While enjoying yourself is important, you can navigate the week without completely veering off course. Here are six strategies to help you balance fun and fitness during family time.
1. Plan Ahead
Start each day with a plan. Eat a protein-rich breakfast that keeps you satisfied and prevents mindless grazing later. If your family loves big dinners, keep your other meals lighter but nutritious to balance things out.
Offer to contribute a healthy dish for family meals. Not only will this ensure there’s something aligned with your goals, but it might even inspire others to join in on your healthy habits!
2. Mindful Munching
Family time often means an abundance of comfort foods and treats. Instead of going all-in on every dish, focus on savoring your favorites. Take small portions, eat slowly, and truly enjoy each bite. It’s not about saying “no” to everything—it’s about being intentional with your choices.
3. Stay Hydrated
Drink plenty of water throughout the day. Hydration helps control hunger, aids digestion, and even keeps you from reaching for sugary drinks. Plus, staying hydrated will help you feel your best while managing the chaos of family life.
4. Prioritize Protein
When it’s mealtime, start with protein-rich options like turkey, chicken, or fish. Protein helps you feel full longer, stabilizes blood sugar levels, and minimizes cravings for empty-calorie snacks. If the meal is buffet-style, load up on proteins and veggies first before exploring other options. [Cheat Code]
5. Strategize Snacks
Snacks can be a slippery slope during family gatherings. Instead of mindlessly munching on chips and cookies, opt for nutrient-dense options like fresh fruit, nuts, or veggies with hummus. These choices satisfy cravings while providing your body with actual fuel.
6. Keep Moving
Make time for movement. Whether it’s sneaking in a workout before everyone wakes up, going for a walk after dinner, or getting in a quick bodyweight session, staying active will keep your energy up and your stress levels down. Encourage family members to join you—it could become a fun bonding activity!
Spending a week with family doesn’t have to mean throwing your goals out the window. By planning ahead, staying mindful, and making strategic choices, you can enjoy your time without sacrificing the progress you’ve worked so hard for. And remember, if you happen to indulge more than planned, it’s not the end of the world—just get back on track with your next meal or workout.
Stay consistent, stay strong, and enjoy the time with your loved ones!
PS: Per #6 – Use me as your scapegoat. During downtime, tell your family you need to workout because your favorite fitness trainer told you to. 20 minutes is all you need.
PPS: Here’s another workout without equipment.
10 Rounds
Sprint down
Walk back
You choose the distance; Sprint at 80% effort; don’t pull a hammy.
Charles
