Holiday Momentum: How to Stay Consistent 
Without Missing the Magic of the Season

December is the month most people “fall off” — but it doesn’t have to be.
The holidays are busy, emotional, social, and full of tempting food… but they’re also an incredible time to build momentum. Not with extreme dieting or long workouts — but with smart, simple, sustainable habits that keep you feeling strong going into the New Year.

This guide gives you practical strategies to enjoy the holidays and stay aligned with your goals, without feeling restricted or burned out.

1. Set “Holiday Minimums” Instead of Big Goals

December is not the time for major body transformations — it’s the time for maintenance and momentum.

Choose minimums instead of maximums.
Examples:

  • 3 workouts per week (even 20–30 minutes counts!)
  • 8k steps per day
  • Protein first at every meal
  • No screens 60 min before bed

These “minimums” keep you progressing while giving you flexibility to enjoy the season fully.


2. Plan Your Splurges — Not Your Restrictions

Holiday food isn’t the problem.
Eating mindlessly for 4 straight weeks is.

Pick the meals or events you want to splurge at — Christmas Eve dinner, a favorite dessert, a holiday party — and enjoy them guilt-free.

Then keep the days between events simple:

  • Protein at every meal
  • Water before coffee
  • A walk after eating - The National Library of Medicine has found that JUST 2 Minutes of walking after eating can help blood sugar levels!
  • Stop eating when comfortably full

No restriction. No shame. Just intentionality.


3. Keep Workouts Short, Intense, and Scheduled

The biggest mistake people make in December is waiting for “free time” — which never comes.

Book your sessions in your calendar like an appointment.

If you can only train 20–25 minutes:

  • Full body circuits - TBT Online Programing (First 7 Days FREE!)
  • Sleds
  • Row/ski/bike intervals
  • KB complexes
  • Bodyweight strength
    All of these keep you strong, energized, and burning more calories throughout the day.

At TBT — you can lean into semi-private sessions, where workouts and accountability are already done for you.


4. Create Holiday Sleep Boundaries

Poor sleep increases hunger, cravings, and stress hormones — all of which make December harder.

Set simple rules like:

  • No screens after 9 pm
  • Cut alcohol 2–3 hours before bed
  • Magnesium glycinate 60 minutes before sleep
  • Bedroom cool & dark
  • 10-minute wind-down routine

Better sleep = better choices.


5. Do Something Daily for Your Mental Health

The holidays are emotionally heavy for many people.
Protect your mindset with at least one of these each day:

  • 5 minutes of deep breathing
  • A quick outside walk
  • Journaling
  • Prayer or meditation
  • Listening to a favorite playlist
  • Time with someone who fills your cup

Your mental health is fitness, too.


6. Don’t Wait for January 1st

The people who wait until January start from zero.
The people who stay consistent in December start January already winning.

Treat this month like your warm-up for all the strength, energy, and health you want to build next year.


Want a Stress-Free Way to Stay on Track This Month?

Join us at Total Body Training for structured workouts, real accountability, and a community that makes staying consistent feel easy — especially in December.

👉 Book a FREE Consult to learn how you can stay on track through the holidays.
Spots are limited — don’t wait until January.

Book Your FREE Consult

Holiday Survival Guide

By Joe Shorette • November 6, 2025
The holidays are here — and with them come big meals, packed schedules, and plenty of temptation to skip the gym. At Total Body Training in McFarland, WI, we remind our members of one important truth: you don’t need perfection, you need consistency. Here’s how to enjoy the season while still staying on track.
Personal Training McFarland Madison Stoughton Oregon Cottage Grove Monona Deerfield Cambridge

Progress Over Perfection: How Small Wins Build Big Fitness Results in McFarland, WI

By Joe Shorette • October 1, 2025
Stop starting over every Monday. Learn how Total Body Training in McFarland, WI helps you stay consistent with fitness, nutrition, and personal training.

The Art of Recovery: How We Build Strength Outside the Gym

By Joe Shorette • September 4, 2025
At Total Body Training in McFarland, WI, we coach our athletes on a principle many overlook: recovery is just as important as training. Your body doesn’t get stronger when you’re lifting weights — it gets stronger when you rest, repair, and refuel. Without recovery, you’re not only limiting progress, but you’re also putting yourself at risk for burnout and injury. Why Recovery Matters? Every training session creates small amounts of stress in the body: Microtears in your muscles Demands on your nervous system Depletion of energy stores That stress is good — it’s the signal your body needs to adapt. But the adaptation only happens if you give your body time and resources to repair. 👉 As Mayo Clinic notes, overtraining without proper recovery can cause fatigue, mood changes, and injury. Sleep: The #1 Recovery Tool You can’t out-supplement or out-stretch poor sleep. During sleep, your body releases growth hormone, repairs muscle fibers, and restores energy. Aim for 7–9 hours per night. Build a bedtime routine: limit screens, keep your room cool and dark. Treat sleep like a training session — it’s non-negotiable. 👉 According to the CDC , adults who consistently get 7+ hours of sleep see improvements in performance and recovery. Active Recovery vs. Total Rest Recovery doesn’t always mean lying on the couch. In fact, gentle activity helps circulation and speeds up healing. Walking, biking, or light stretching Yoga or mobility work to stay loose Foam rolling to reduce stiffness Nutrition and Hydration Your body can’t rebuild without fuel. Protein → rebuilds muscle Carbs → replenish energy stores Healthy fats → reduce inflammation Hydration → even mild dehydration slows recovery 👉 The National Institutes of Health highlights that balanced post-workout nutrition is key for rebuilding strength and performance. Listen to Your Body The best athletes aren’t those who push hardest — they’re those who know when to pull back. Signs you need more recovery: Constant fatigue Poor sleep Plateaued or declining performance Lingering soreness How We Build Recovery into Training at Total Body Training At TBT, we don’t just push workouts — we program with recovery in mind. Our semi-private personal training model means coaches adjust intensity to your needs, ensuring you train hard and smart. If you’re in McFarland or the greater Madison area, our team can help you strike the right balance between challenge and recovery so you see steady results. Takeaway Recovery isn’t laziness — it’s progress. When you prioritize sleep, nutrition, and smart rest, your training works better, lasts longer, and feels more sustainable. 👉 Ready for a program that balances hard work with smart recovery? [Book a Free Consult Here]