The holidays are comin — that magical time of year filled with laughter, lights, and (let’s be honest) a little bit of chaos. Between office parties, family dinners, and countless nights out with friends, it’s easy to feel like our healthy habits take a back seat.
If you’re like most people, you might find yourself torn between enjoying the season and wanting to start the new year feeling your best. The good news? You don’t have to choose one or the other.
At YEG Thrive, we believe in balance over restriction. The holidays should be a time to celebrate — not to feel guilty about another sugar cookie or glass of wine. With a few simple strategies, you can enjoy all the festive fun and stay on track with your wellness goals.
Here are seven practical ways to stay healthy during the holiday season so you can savour every bite, every laugh, and every late night — without starting January feeling burnt out or bloated.
1. Plan Your Days Around Movement, Not Just Meals
With parties, shopping, and family gatherings filling your calendar, finding time to exercise can be tricky. But movement doesn’t have to mean a full gym session — it’s about staying consistent in any way you can.
Try these easy ways to keep moving:
- Start your day with activity. Go for a brisk 20-minute walk, stretch, or do a quick bodyweight workout before things get busy.
- Make it social. Invite friends to join you for a walk through Edmonton’s holiday markets, skate at Victoria Park, or try a local fitness class like a YEG Thrive Community Sweat.
- Stick to your schedule. Add your workouts to your calendar as non-negotiable appointments. Even 15 minutes counts.
Movement helps regulate your mood, reduce holiday stress, and improve digestion after those heavier meals. Plus, it’s an excellent way to carve out a little you-time during the festive rush.
YEG Thrive Tip: If you miss a workout, don’t stress. Focus on moving more throughout the day — take the stairs, park farther away, or do a few squats while the oven preheats.
2. Stay Hydrated (Yes, Even Between Cocktails)
Between the cold weather, cozy indoor heat, and festive drinks, it’s easy to forget about hydration. But dehydration can lead to fatigue, headaches, and increased hunger — all of which make it harder to stay balanced.
How to stay on top of your hydration:
- Follow the “one-for-one” rule. Alternate each alcoholic drink with a glass of water or sparkling water.
- Start your day with water. Drink a full glass before your morning coffee to rehydrate.
- Carry a reusable water bottle. Whether you’re at the office or out shopping, keep one with you to remind yourself to sip regularly.
Adding lemon, cucumber, or mint makes water feel more festive — and might even curb your craving for that second eggnog.
YEG Thrive Tip: Alcohol can deplete electrolytes and disrupt sleep. Choose lighter options like vodka soda with fresh lime or a wine spritzer, and make sure to hydrate before bed.
3. Don’t Skip Meals to “Save Up” for a Big Feast
We’ve all done it — skipped breakfast or lunch because we know there’s a huge dinner coming up. But arriving at an event overly hungry is a fast track to overeating and feeling sluggish later.
Instead:
- Eat balanced meals throughout the day. Include protein, fibre, and healthy fats at breakfast and lunch to stabilize blood sugar.
- Have a healthy snack before heading out. A handful of almonds or Greek yogurt can take the edge off hunger so you can enjoy dinner mindfully.
- Focus on quality over quantity. Choose the foods you truly love and skip the ones that don’t excite you.
YEG Thrive Tip: Try the “plate method” — fill half your plate with veggies, a quarter with protein, and a quarter with carbs. That way you’ll enjoy everything without feeling stuffed.
4. Prioritize Sleep — It’s the Ultimate Recovery Tool
Late nights are part of the holidays, but chronic sleep deprivation can leave you feeling drained, moody, and more likely to overeat.
Protect your rest by:
- Keeping a consistent bedtime when possible. Aim for 7–8 hours most nights.
- Winding down screen-free. Try a short meditation, reading, or journaling instead of scrolling through your phone.
- Limiting caffeine after lunch. It can linger in your system for up to 8 hours.
Sleep impacts everything from your energy to your immune system. Think of it as your secret weapon for staying healthy through December.
YEG Thrive Tip: When you know you’ll be out late, plan an earlier night the next day to catch up. And yes — naps count!
5. Manage Holiday Stress Before It Manages You
The holidays are supposed to be joyful, but they can also bring financial pressure, family tension, and packed schedules. All of that stress takes a toll on your physical and mental health.
Strategies to stay grounded:
- Set boundaries. It’s okay to say “no” to events or commitments that drain you.
- Practice gratitude. Take 5 minutes each morning to reflect on something positive.
- Move mindfully. Yoga, deep breathing, or a walk in nature (even a chilly Edmonton park) can lower cortisol and calm your mind.
- Delegate. Whether it’s cooking, shopping, or cleaning — you don’t have to do it all yourself.
YEG Thrive Tip: Remember, stress management is part of staying healthy. The holidays will feel much more meaningful when you protect your peace as fiercely as your schedule.
6. Enjoy Food Without Guilt — It’s Part of the Celebration
The holiday table is meant to be enjoyed. The key is mindfulness, not restriction.
How to find balance:
- Eat slowly. It takes about 20 minutes for your brain to register fullness. Savour each bite.
- Choose your favourites. Don’t waste your appetite on foods you don’t love.
- Release the guilt. One indulgent meal won’t derail your progress — what matters is consistency over time.
Research shows that people who allow themselves occasional indulgences are more likely to maintain a healthy lifestyle long-term because they avoid the all-or-nothing mindset.
YEG Thrive Tip: Make healthier swaps when you can — roasted veggies instead of heavy casseroles, or sparkling water with cranberries instead of sugary soda. But never skip dessert if it brings you joy!
7. Connect with Your Community
Wellness isn’t just about food and fitness — it’s about connection. Surround yourself with people who lift you up and make you laugh.
Try these local ideas:
- Attend a YEG Thrive Community Sweat or charity workout before the holidays to meet others focused on health and positivity.
- Volunteer together at an Edmonton food bank or holiday drive. Giving back is one of the best ways to boost happiness and gratitude.
- Host a “Healthy Holiday Brunch” with friends — complete with protein pancakes, fruit platters, and mimosas (because balance!).
Community connection is proven to reduce loneliness, lower stress, and support better overall well-being. And in the spirit of the holidays, it reminds us that health isn’t just about our bodies — it’s about the people we share life with.
Final Thoughts: Celebrate, Don’t Punish
Staying healthy during the holidays isn’t about perfection — it’s about intention. Enjoy the parties, the family dinners, and yes, even the late-night snacks. But also make time for rest, hydration, movement, and self-care.
The healthiest holiday season isn’t the one with the least calories or the most workouts — it’s the one where you feel balanced, connected, and grateful.
At YEG Thrive, we believe fitness and wellness should fit into your life, not the other way around. So this season, give yourself permission to fully enjoy the moments that matter most — while still showing your body the care it deserves.
