14 Ways to Fight The Holiday Fitness Slump

A cold swift breeze runs through the gym as a tumbleweed blows across the treadmills.

“Where the hell did everyone go?” I ask Brian as I zip up my hoody and scan across the empty gym.


It happens every year: it gets cold, the time shifts, flu season erupts, and we have more cancellations than a Kanye West court appearance (shout out to A. Rubin!)


Here’s 15 ways to fight the holiday fitness slump, so you can look and feel better before you realize it’s January 1st and your making a New Years resolution. My New Years Resolution: Don’t wait until January 1st to set my goals!


1.  Get some new workout shoes

You probably think I’m joking, or I’m an idiot, or both. You’re partially right, but nothing gets me more excited to train than a new pair of gym shoes. What gets you fired up to train?

 Nike Free TR Fit 3 Breathe Mens Training Shoes Volt Black (5)

2.  Commit to something bigger than yourself

If you’re thinking to yourself “I can’t get into a workout routine, I’m too busy, tired, broke, insert any excuse here,” then I’m sorry but you’re just not making it enough of a priority. I always tell my client’s that it’s not always easy to train, results will hinge on how you train when the going gets tough.

3.  Damage control with Bulletproof Coffee

I’m a serial binge eater over the holidays. To lower the caloric effect, I have bulletproof coffee instead of my morning meal. This gets my metabolism revved up and my system ready to rock. Here’s how to make:

  • 1 cup freshly brewed Bulletproof coffee (or regular coffee is fine)
  • 1 tbsp MCT oil
  • 2 tbsp grass fed Kerrygold butter


4, Your “WHY” statement

Any goal setting is great, but the only thing that matters is if you achieve the goal. Finding out why you really want the goal in the first place

5.  Announce yourself

Make yourself as accountable as possible by announcing your fitness goals and documenting your journey on Facebook or instagram. You can also tell your significant other, family, and friends to create more accountability.

6.  SMART goal setting

Specific – I want to lose 1% body fat by January 1st

Measureable – I will measure myself with skin calipers at Dylan Conrad Fitness tomorrow and on January 1st

Attainable – By ACSM standards, 1% bodyfat is regarded as the safe range of body fat loss per month




7.  Bulletproof your immune system

Your immune system is depressed following workout. Research has shown a 2:1 ratio of carbohydrates to protein drink will bring the immune response back up. My favorite:

  • 1 Scoop SFH Whey Protein Vanilla
  • ½ Banana
  • 1 Handful of frozen blueberries


 8.  Mobility days!

Body feels like shit? Use a light intensity mobility day to get your heart rate up without pounding your body.


9.  Focus on ONE habit to change

Research shows you will be more likely to stick to your goals if you’re only changing one variable to achieve this goal by 70%!

10.  Build your support system

Everyone knows my goals in my support system and I can lean on them if I’m having trouble with any of my fitness, nutrition, or personal health goals. These include: Brian (the other half of DC Fitness), my chiropractor, my nutritionist, and of course, my clients!

11.  Don’t let your cheat meals turn into cheat days

Most people’s Thanksgiving dinners start at 12pm and end at 11pm. Fare away from the cheese and crackers at 3pm, and down a healthy meal. Be patient and wait for the big beautiful turkey to come out.


12.  Enroll your friends in the process

Team up with a workout partner. My best advice if you’re feeling unmotivated: find someone who’s better than you. This will ignite that competitive spirit and have you push harder than ever.

13.  Round up the family!

Last year my family got together the morning of Thanksgiving and worked out. I have to say, there’s nothing better than watching my dad do push ups and squats (he’s so cute!). Round up the family and put them through a quick metabolic workout.

  • A1. Push Ups or Modified Push Ups
  • A2. Mountain Climbers (slow and controlled)
  • A3. Vertical Jumps or Fake Jumps
  • A4. Air Squats

Do A1-A4, 30 seconds of each, and repeat for 3-5 rounds.

14.  Fire up the tunes

Music has been shown to be a great performance enhancer. Set the tone, and get your playlist together before you’re in the gym shuffling thru the Ja Rule station on Pandora. Have your headphones on before you even enter the gym, and don’t take them off until you leave.



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