How-To Stick to Wellness Goals During the Holidays & Travel

The holiday season and travel can disrupt even the most dedicated wellness routines. However, staying mindful and intentional about your habits can help you feel balanced and healthy despite the hustle and bustle. Here are our top strategies to navigate the holidays and maintain your health goals while enjoying the season.

1. Stick to Core Habits

When routines are upended, focus on at least 3 key actions from your usual health practices that are easy to maintain. This might include drinking enough water, walking daily, or prioritizing balanced meals. These small, consistent habits act as anchors, keeping your wellness goals in sight.

Hydration is Non-Negotiable

• Aim to drink your body weight in ounces of water daily.
• Carry a reusable water bottle to stay hydrated throughout your day.
• For every alcoholic drink, have a glass of water to minimize dehydration and curb overindulgence.
• Opt for a mocktail like seltzer with lime and mint to stay social without sacrificing hydration.

2. Master Eating Out

Eating out doesn’t have to derail your nutrition goals. Here’s how to make smarter choices:

• Choose Protein and Veggie-Rich Meals: These nutrient-dense options provide satiety without blood sugar crashes.
• Pair Carbs Wisely: Combine carbohydrates with protein, healthy fats, and fiber to slow digestion and stabilize blood sugar.
• Balance Your Plate: A mix of protein and complex carbs is ideal for keeping energy steady and avoiding spikes in insulin levels.

3. Stay Active, Even Without the Gym

You don’t need access to a gym to keep moving. The key is to be flexible and creative with your workouts.

• Pack Portable Equipment: Resistance bands, gliders, or ankle weights are lightweight and travel-friendly.
• Prioritize Movement: A few minutes of exercise is better than none. Even if you skip structured workouts, aim for 7,000–10,000 steps daily or simply stay active throughout the day.
• Post-Meal Walks: A 10-minute stroll after meals can help balance blood sugar and aid digestion.

4. Plan for Supplements

Staying on top of your supplement routine can make a big difference in how you feel during travel.

• Refill Weekly: Pre-fill a supplement organizer before your trip to avoid forgetting doses.
• Keep Them Visible: Leave your supplements in a prominent place as a visual cue.

5. Support Your Mental Health

Stress can derail even the best-laid plans, so build in mental wellness practices:

• Pack Your Gratitude Journal: Reflecting on what you’re thankful for helps reduce holiday stress and keep a positive outlook.
• Download a Meditation App: Apps like Calm or Headspace make mindfulness practices accessible wherever you are.

6. Prioritize Sleep

Rest is essential for physical and mental well-being. Prioritizing a good night’s sleep can help:

• Regulate ghrelin, the hunger hormone, keeping cravings at bay.
• Prevent fatigue and the stress that often leads to overeating.
• Boost your immune system, which can be taxed during travel and holiday gatherings.

By focusing on these simple, impactful strategies, you can enjoy the holidays without sacrificing your wellness goals. Remember, perfection isn’t the goal—progress is. Give yourself grace, stay consistent with a few key habits, and most importantly, savor the season with joy and balance.