Your Holidays Week Survival Guide: How to Stay Consistent Without Feeling Deprived
- Sandco Performance
- 5 days ago
- 2 min read
Updated: 2 days ago
Thanksgiving doesn’t have to derail your fitness goals. With a few intentional habits, you can enjoy the season and maintain momentum. Here’s your complete guide to navigating the week with balance, strength, and zero guilt.
1. Start the Week Hydrated
Holiday meals are delicious — but they’re dehydrating.Drink 16–20 oz of water right after waking up to stabilize hunger, improve digestion, and support training.
2. Move First, Not Later
Thanksgiving week eats your schedule fast.A simple rule: move early in the day.Go for a hike, walk, lift, or mobility flow before things get busy.
3. Prioritize Protein (Every Meal)
Protein keeps you full and protects your muscle.
Aim for:0.7–1g per pound of goal bodyweight.
Holiday plates get healthier instantly when you add:
Turkey (easy win)– Eggs– Yogurt– Lean meats– High-protein snacks
4. Use “2 Out of 3” Daily Rule
To stay consistent with minimal effort, choose at least two:
✔ Movement
✔ Hydration
✔ Protein
Even on chaotic days — progress stays alive.
5. Pre-Holiday Strategy (24–48 Hours)
Prepare before the chaos hits:
Plan 3 workouts
Set water intake goals
Pre-log meals if you track macros
Get 7–8 hours of sleep
Have supplements ready (electrolytes + recovery stack)
6. Enjoy the Food — Without Guilt
Restriction backfires.Enjoy your holiday meals with intention:
Eat slowly
Drink water between servings
Stop at “satisfied,” not stuffed
Walk 10–15 minutes after your meal
This keeps digestion smooth and energy steady.
7. Keep Monday in Mind
Remember: you’re not training for Thursday.
You’re training for how you want to feel next week.
Small, consistent habits → long-term results.
Need help staying consistent?
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