Fueling Your Training Through the Holidays (Without Going All-or-Nothing)

December hits and, everything starts to stretch a bit. Routines shift, your days get full, meals happen at weird times, and training doesn’t always land where you planned. Nothing’s “wrong,” but it’s definitely not your usual rhythm.

A lot of active people fall into one of two camps this time of year:
They push through on low fuel and wonder why everything feels harder… or they back off completely and tell themselves they’ll “start fresh in January.”

Neither approach actually supports performance.

This month isn’t about being perfect. It’s about staying fueled enough to feel steady, keeping some connection to your training, and making choices that respect the work your body still has to do — even if life is a little messier than usual.

your Training Doesn’t Need to Look Perfect

Your training in December is allowed to shift. It’s normal.

Maybe it’s shorter.
Maybe you move things around.
Maybe you skip a session because your day got full.

That doesn’t derail your progress — it preserves it.

Performance doesn’t tank because you trained “less.”
It tanks because you try to train hard on not enough fuel.

Your body still needs energy to show up, even if sessions are shorter or lighter.

Fueling Actually Matters More Right Now

Here’s the thing a lot of people miss:
Your energy needs don’t drop just because your schedule gets full. If anything, they go up.

This time of year often comes with:

• longer gaps between meals

• late nights

• more walking and lifting

• more social meals

• stress

• cold weather

• less sleep

Your body burns through fuel faster when your routine is stretched. If you’re underfueling, you’ll feel it:

• heavy legs

• irritability

• low motivation

• early fatigue

• cravings

• poor recovery

None of that is a discipline issue, it’s underfueling.

Fuel keeps you steady. It keeps training doable. It keeps you from dragging yourself through December.

Holiday Food Is Not a Problem

Holiday meals aren’t “cheat days.”
Desserts aren’t ruining progress.
Extra carbs aren’t a threat.

You’re an active person. You use energy.
Food fuels the work you still want to do even if the work looks different this month.

Where people struggle isn’t the holiday food itself — it’s going too long without eating, then feeling out of control when hunger finally hits.

Bring a bit of structure with you:

• eat breakfast

• add snacks

• don’t skip carbs

• hydrate

• fuel before training

Your body doesn’t care if the carbs come from potatoes or gingerbread — it just needs fuel.

You Can Use Holiday Treats to Fuel Your Workouts — And Enjoy Them!

One thing I remind people this time of year: holiday treats aren’t the enemy — they’re literally carbs. They’re fuel.

Sugar cookies, fudge, chocolates, cinnamon rolls, shortbread — all of it breaks down into glucose, which your muscles use during training.

And honestly? They work great as:

• a pre-workout carb

• something quick before heading out

• a top-up after a busy day

• an easy fuel source when meals are spread out

There’s no rule that says fueling has to be “clean” or perfectly timed. Sometimes it’s a couple of chocolates and a glass of milk before a run. Sometimes it’s leftover dessert before a gym session.

You’re allowed to enjoy holiday food.
You’re allowed to use it to fuel your training.
And your body will use that energy exactly the same way it uses oats or rice.

Fuel is fuel.

The #1 Holiday Training Killer: Long Gaps Between Meals

If you want your training to feel decent this month, fix this one thing.

Going 5+ hours without eating is a fast track to:

• low blood sugar

• brain fog

• sluggish sessions

• low mood

• the classic “why does this feel so hard?” workout

Add a carb-forward snack every 2–3 hours:

• fruit

• granola bars

• pretzels

• leftover stuffing

• toast

• trail mix

• chocolate

• yogurt

• a sandwich

Fueling small and often keeps your energy stable, your cravings down, and your training from feeling like a grind.

Your High-Performance Plate Still Works — Even at Holiday Meals

Whether it’s a potluck, buffet, or family dinner, the same pattern supports your performance:

• Carbs: energy

• Protein: recovery

• Colour: volume and nutrients

• Add-ins: staying power

This isn’t tracking or micromanaging — it’s giving your body a structure it can rely on.

Anchor one or two meals a day to this pattern. That alone makes a huge difference.

Traveling? Keep It Simple.

Travel changes timing and food access, so plan small things:

• grab-and-go carbs (bagels, fruit, oatmeal packets)

• portable snacks

• electrolytes

• a steady breakfast

• something easy before training

If your morning starts fueled, the whole day is better.

Training Tips for the month of December

Here’s what actually matters:

✔ Low on time?

Shorter sessions are fine. Keep them consistent.

✔ Low on energy?

Eat more. Most December fatigue is underfueling.

✔ Feeling “off”?

You’re not losing fitness.
Your routine is just stretched — fueling brings you back into your body.

You’re Not Starting Over in January

If you keep your fueling steady and stay connected to movement, you enter January:

• stronger

• more consistent

• less depleted

• more confident

• ready for winter training

December isn’t a setback. It’s part of the year.
Fuel for the work — even when the work looks different.

Happy Holidays!

-Carissa