Christmas is not a time that needs to be optimized or compensated for. It's just a few days of life – and life is bigger than workouts and calories.
So let go of the pressure, enjoy good food, rest without guilt – and have a wonderful Christmas ❤️
Christmas stress around training and food – what’s really going on?
Christmas is such a cozy time, when the focus
should
really be on family, rest, and recovery. Still, many of us feel stressed during the holidays – stressed about missed workouts, and stressed about all the food we’ve eaten.
But let’s be honest – will a week without training and with more food than usual really ruin your progress? And how can we shift our mindset to avoid that stress altogether?
First of all – your progress won’t disappear in a week
Let’s start with the most important part:
your progress won’t disappear in a week
, whether it’s because of sickness, vacation, or holiday break. The body is way more resilient and adaptable than most people think.
What happens if you don’t train for a week?
A week without training doesn’t mean you’ll lose muscle mass or endurance to any noticeable degree. In fact, taking a short break can actually be a good thing. Your body gets the chance to:
recover properly
reduce stress on joints and tendons
rebalance hormones and stress levels
come back stronger and more motivated
It’s common to feel a little stiff or “off” during your first session back – but that’s just a feeling, not a sign that you’ve lost progress.
What happens if you eat more than usual for a week?
A lot of people feel stressed when the scale shows a higher number after Christmas. But
most of the weight gain after a few days of eating more isn’t body fat
.
When you eat more carbs and salt, your body holds on to more water. Your muscles fill up with glycogen, and every gram of glycogen binds several grams of water. That’s why the scale can go up quickly – but it also goes down just as fast once you’re back to your usual routine.
To actually gain fat, you need to eat in a calorie surplus for a longer period of time. So a week of Christmas food usually means:
more water in the body
refilled energy stores
temporary weight changes
The stress is often worse than the food
One important thing that often gets forgotten is that
it’s not the Christmas food or rest that’s the problem – it’s the stress around them
.
Feeling guilty, trying to “compensate,” or constantly thinking about control puts more strain on your body than simply stepping away from your routines. Your body thrives on balance over time, not perfection every single day.
Final thoughts
So let’s agree on this:
a week with disrupted routines is not a big deal
. In fact, it can be a natural part of a sustainable lifestyle – one where training, food, and recovery all have their place.
Training during the holidays
Some people want to take a complete break when they’re off work – and that’s totally okay. Sometimes your body and mind just need a pause from the gym.
Others see the time off as an opportunity to do something for themselves and enjoy getting some movement in during the holidays. If you want to combine workouts with family time, shorter sessions can be a great option.
Quick workouts or follow-along sessions you can do at home save time and make it easier to get started. No need to go to the gym – and every bit of movement counts.
Food during the holidays
If you want to keep a bit of structure without feeling like you have to avoid anything, try thinking like this:
