8 Ways to Dodge the Guilt Trap This Christmas
Think “high floor, low pressure”: a couple of short workouts, a solid step count most days, and decent sleep when you can.
8 Ways to Dodge the Guilt Trap This Christmas
1. Set a floor, not a ceiling
Perfection is the fastest route to giving up. So we set minimums:
- Steps: average 8–10k across the week (a couple of bigger days make up for party days).
- Strength: two 10–20 minute full‑body sessions/week. That’s it.
- Sleep & sip: aim for 7–8 hours when you can; on party nights, alternate drinks with water.
Why it works: Floors keep you moving when life gets chaotic. Miss a day? You haven’t “failed”—you’re just one short walk away from being back on track.
2. Party like you planned it
Yes, you can enjoy the food. No, it won’t ruin everything.
- Pre‑game: have a protein‑forward meal and a big glass of water.
- At the Christmas meal: plate once and pick your absolute favourites. Skip the beige fillers you don’t love.
- Drinks: alternate with water when it’s easy. If it’s not, still fine—see point 5.
Mantra. “I choose what I love and I enjoy it—no guilt, no apology.”
3. Make steps your secret weapon
Walking is the cheat code of Christmas.
- Christmas market laps, phone‑call walks, parking further away, stairs not lifts.
- Rain plan: shopping‑centre laps, indoor stair intervals, or 20 minutes of putting on bangers and dancing while you tidy.
- Target: 60–80k steps/week total. Sprinkle them through the week like tinsel.
4. Keep a tiny workout menu
When time is tight, grab one of these 10–15 minute options and call it a win:
- EMOM 12:
Min 1: 12 reverse lunges (total)
Min 2: 8–10 push‑ups (elevate hands if needed)
Min 3: 20–30s plank - Bands Circuit x 3: squat to chair ×12 • band row ×12–15 • incline push‑up ×8–12 • band RDL ×12 • dead bug ×10/side
- Mobility Saver: world’s greatest stretch (each side) • shoulder circles • couch stretch • thoracic rotations (2–3 rounds)
Christmas Rule. something beats nothing—especially in December.
5. The Bounce‑Back Protocol (never miss twice)
Fell off the plan? Cool. Here’s the reset:
- Hydrate (500ml–1L water).
- Walk 10–20 minutes in daylight.
- Protein + plants at the next meal.
- Sleep what you can.
That’s it. No punishment cardio. No “starting Monday.” We’re back in the game within 24 hours.
6. Pre‑book your non‑negotiables
Christmas gets chaotic because everything is last‑minute. Put two 20‑minute sessions and three 10‑minute walks in your calendar now and treat them like meetings.
- Plan A/B/C:
A = full session
B = 15‑minute quick session
C = 10‑minute walk + mobility.
One of them will always fit. - Trigger stack: after school drop‑off → 10‑minute walk; kettle on → 30 bodyweight squats.
7. Make your environment do the heavy lifting
Design your space so the easy choice is the healthy one.
Shoes by the door, band by the kettle, water bottle on your desk, fruit at eye level.
Keep a mini‑gym kit in your bag (loop band, light tube, skip rope). If the kit is with you, the excuse isn’t.
Prep one protein + veg option in the fridge. Convenience wins Christmas.
8. Find a festive ally (accountability, but fun)
Pick one person to be your December buddy. No lectures—just proof of doing.
Send a 10‑second “done” selfie after workouts/walks.
Share your 12‑Days of Core tick‑box each night.
Commit to a joint Festive 5K (walk/run). If you book it, you’ll do it.
It’s okay to enjoy yourself
One meal, one party, even one wild weekend doesn’t erase your progress. Bodies care about patterns, not isolated moments. Have the dessert you adore, laugh with your people, then catch the next habit when it swings by.
Quick templates you can steal this week
Office‑party day: protein‑heavy lunch → enjoy the party → big water before bed → 20‑minute walk next day.
Travel day: double down on steps → mobility saver in the evening → simple dinner (protein + veg + carbs you like).
Busy parent day: 10‑minute EMOM while the oven preheats → family evening stroll for lights.
Want a little structure?
Try the 12‑Days of Core mini‑advent (10 minutes/day). Grab the tracker.
Pick a Festive 5K date (walk/run) with a friend and make it a tradition.
Bottom line: Keep the floor high and the pressure low this Christmas. Enjoy December and roll into January with your head high and your habits intact.
Let’s Talk
Want a clear, structured plan that avoids all these mistakes? My coaching programmes give you personalised training, nutrition advice, and support so you can finally see results. Book a free consultation today.
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Personal Trainer Exeter
At Marlies Fitness, we believe that fitness is about more than just the hour you spend in the gym — it’s about the choices you make every day that shape a stronger, healthier, and happier you. That’s why we created Insights: a space dedicated to sharing practical advice, expert guidance, and motivation to help you on your journey.
Here you’ll find tips that go beyond workouts and weights. From simple nutrition swaps that make eating well easier, to mindset tools that keep you motivated when life gets busy, our goal is to give you the knowledge you need to succeed — without the confusing jargon or overcomplicated routines.
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