Don't feel guilty about indulging in a post-Thanksgiving nap or treating yourself to a late-night slice of pie instead of hitting the gym. It's important to give yourself a break from your regular workout routine during the holidays, and taking it easy on exercise won't undo all the progress you've made, according to a personal trainer.
Many people believe that they have to go all out or not at all when it comes to fitness during the holidays, but that's simply not true, says Melissa Boyd, a certified personal trainer and head coach at home fitness tech company Tempo. "There's a misconception that doing more will always yield better results, but that's not the case," she explains. "You need to be flexible and in tune with your body. Hard work is important, but it shouldn't overshadow other aspects of your life, or else you'll eventually burn out."
Instead of pushing yourself too hard, Boyd suggests being kind to yourself and planning ahead to spend less time at the gym while still making progress and maintaining your fitness level.
Scaling back on your workouts can actually be beneficial in the long run. One of the biggest mistakes people make with their fitness routines throughout the year is trying to do too much, which can lead to burnout and ultimately giving up, according to Boyd. "People tend to go all in, then panic and overdo it, and then repeat the cycle. It's an all-or-nothing mindset," she says.
True progress comes from gradually challenging yourself week by week, allowing your body to adapt and grow through a principle called progressive overload. Taking on too much at once sets you up for failure, even if you achieve a short-term goal, because your body can't sustain that level of effort for long.
"You can only do so much. Your body will only allow you to burn a certain number of calories before it starts taking away from other aspects of your life," Boyd explains.
Instead, Boyd advises her clients to focus on incorporating small, sustainable habits into their daily lives, one at a time. This applies to exercise as well, where it's better to commit to a 20-minute workout that you can realistically do a few times a week rather than attempting longer, more intense sessions that you won't be able to maintain.
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