How to Stay Consistent With Your Health Over the Holidays Without Doing More | The Fitness Vault (TFV)

The holiday period is where many people feel like their health and fitness either has to be all in or completely abandoned. Busy schedules, social events, travel, disrupted routines and indulgent food can make consistency feel impossible.

At The Fitness Vault (TFV), we take a different approach. Staying consistent over the holidays does not mean training harder, eating perfectly, or saying no to things you enjoy. It means understanding what actually maintains your health and fitness, and letting go of unrealistic expectations.

This article will show you how to stay consistent without doing more, using simple psychology based strategies that actually work in real life.

Why Consistency Breaks Down Over the Holidays, Facts from industry Experts The Fitness Vault (TFV)

Most people do not lose momentum because they are lazy or unmotivated. They lose momentum because they fall into all or nothing thinking.

This usually sounds like:

• “If I can’t train four times this week, there’s no point.”

• “I’ve already eaten badly today, I may as well start again next week.”

• “I’ll just enjoy the holidays and reset in January.”

From a psychology perspective, this is called binary thinking. You are either on track or off track. Once you feel off track, behaviour stops altogether.

The goal over the holidays is not progress. The goal is continuity.

Two Training Sessions Per Week Is Enough to Maintain Fitness

One of the most important things to understand is this:

You do not need to train as much as you think to maintain your health and fitness.

Research consistently shows that two structured training sessions per week is enough to:

• Maintain strength

• Preserve muscle mass

• Support metabolic health

• Positively impact mental wellbeing

• Prevent loss of fitness

At The Fitness Vault (TFV), we often encourage members to shift their goal from improvement to maintenance during high stress periods like the holidays.

This mindset change removes pressure and increases adherence.

Instead of asking, “How do I do more?”Ask, “What is the minimum I can do consistently?”

That answer is usually two quality sessions per week.

Reframe Success Using the Minimum Effective Dose

The minimum effective dose is the smallest amount of effort required to maintain a result.

This concept is powerful because it:

• Reduces overwhelm

• Prevents burnout

• Keeps habits intact

• Protects long term progress

Examples during the holidays:

• Two full body sessions instead of four

• Shorter workouts instead of skipping entirely

• Walking on non gym days

• Prioritising sleep over extra training

Consistency is not about intensity. It is about staying connected to the habit.

How to Eat Well Over the Holidays Without Guilt

Food guilt is one of the biggest drivers of poor decision making.

When people label foods as “bad,” they are more likely to:

• Overeat

• Lose awareness

• Feel shame

• Abandon structure entirely

At The Fitness Vault (TFV), we encourage a mindful, flexible approach instead of restriction.

Simple Nutrition Strategies That Actually Help

• Eat slowly and without distraction when possible

• Build meals around protein when you can

• Include vegetables when it makes sense, not perfectly

• Enjoy holiday foods without needing to compensate

• Resume normal meals at the next opportunity

One meal does not undo weeks of consistency. One week does not undo months of effort.

Removing guilt improves outcomes more than willpower ever will.

Use Anchors Instead of Routines

Rigid routines fail during the holidays. Anchors succeed.

An anchor is a behaviour you tie to something that already happens.

Examples:

• Training on the same two days each week, regardless of time

• Walking after your morning coffee

• Drinking water before each meal

• Stretching before bed

Anchors reduce decision fatigue and help behaviours happen automatically, even when life is busy.

This approach works far better than trying to follow a perfect schedule.

Maintenance Is Not Failure, It Is Smart

One of the most helpful mindset shifts we encourage at The Fitness Vault (TFV) is this:

Maintaining your fitness during a busy season is a win.

If you:

• Keep training twice per week

• Stay connected to movement

• Avoid extremes with food

• Protect your sleep where possible

You are setting yourself up to progress faster when life settles again.

People who maintain habits through holidays do not need a “restart” in January. They simply continue.

Focus on Identity, Not Outcomes

Instead of asking:“Am I making progress right now?”

Ask:“Am I still someone who looks after their health?”

This identity based approach helps you:

• Stay consistent without pressure

• Remove guilt when things are imperfect

• Make better decisions naturally

• Build long term sustainability

You do not lose your identity because life gets busy. You reinforce it by adapting.

Final Thoughts

Staying consistent over the holidays does not require perfection. It requires realistic expectations, flexibility, and compassion.

At The Fitness Vault (TFV), we believe health and fitness should support your life, not compete with it. Training twice per week, eating mindfully without guilt, and maintaining simple habits is more than enough to protect your progress during the holiday season.

Consistency is not about doing more.It is about staying connected.

FAQs

Is two workouts per week really enough?

Yes. Two quality sessions can maintain strength, muscle, and fitness during busy periods.

Should I track calories over the holidays?

For most people, mindful eating works better than strict tracking during this time.

What if I miss a week entirely?

Nothing is ruined. Resume your habits as soon as possible without compensating.

Is maintenance better than fat loss over the holidays?

Absolutely. Maintenance protects your long term progress and mental health.