Thriving In the High-Calorie Season – Joey’s Holiday Health Habits of Success

Between Thanksgiving dinners, office parties, and endless dessert tables, it’s easy for the holiday season to throw even the best routines off track. But staying healthy doesn’t have to mean skipping the fun. LionShare member Joey Janussa, a certified fitness and nutrition professional, shares his practical tips for keeping energy high, stress low, and balance in check all season long. From smarter holiday plate choices to simple movement breaks between festivities, Joey’s advice will help you start the new year feeling strong — not sluggish.

The holiday season is famously delicious yet quite challenging for anyone trying to maintain their fitness and health lifestyle - or anyone hoping they can somehow avoid another 6 pounds of annual weight gain - again.

With endless potlucks, dessert deliveries, festive cocktails, and indulgent dinners, it’s easy to slip into habits that can lead to unwanted weight gain, lethargy and setbacks. However, with a pre-planned, mindful approach, grounded in proven principles, you can enjoy the holidays without falling off track.

Here are some of my top tips for staying “fit” over the holidays for anyone who wants to fully enjoy the season - without the “food anxiety” or the constant inner battle of “good choice vs. bad choice”.

Smart Eating for the Festive Frenzy

One of the most effective strategies I use with coaching clients during the season of abundance is to eat lighter earlier in the day, saving your hunger and calorie intake primarily for evening events or dinners where full meals, richer foods and various desserts are more likely to be present.

This doesn’t mean starving yourself - but practicing what I call a morning “phantom” fast: start your day with your favorite coffee, with a touch of natural creamer and/or stevia extract for some herbal sweetness - or herbal teas, and a food-derived multi-vitamin/mineral supplement that supports your energy, micronutrient needs and metabolism.

This light start helps manage overall calorie intake while keeping you alert, energized and focused.

For lunch or snacking, choose nutrient-dense but lower-calorie options - think fresh vegetables (cucumbers, carrots, baby tomatoes), lean proteins such as bone broth, or a small serving of nuts or seeds - to keep your energy steady without overfilling.

When dinner or parties arrive, engage in mindful eating: savor every bite, chew slowly, and tune in to satisfaction and fullness cues.

Allow yourself to enjoy your favorite dishes but be EXTRA MINDFUL of portion sizes to avoid overindulgence and post-meal discomfort (physical and mental). This simple “behavior upgrade” not only prevents holiday weight gain - but it also sets the stage for you already being on a roll as the New Year kicks in

Mental Reset and Exercise Prioritization

Stress during the holidays can wreak havoc on motivation and mental resilience, especially for busy professionals juggling work, family events, travel and social obligations.

One vital tip is to not wait until January 1st to “restart” your fitness routine. Begin mental and physical resets now by committing to regular exercise even during the busiest weeks - and especially during the “days off” work.

Exercise before the New Year can serve as a powerful stress reliever, mood enhancer, and metabolism booster, reducing the risk of emotional eating and maintaining consistency.

THE KEY is to keep it simple, sustainable and repeatable - and NOT complicate your plan or approach. For those already engaged in fitness, consider adjusting your routines to accommodate time constraints without sacrificing quality. Shorter, focused training sessions - what I call “micro-workouts” (see example micro-workouts on Joey’s YouTube channel) can sustain momentum.

Mentally prioritize this time as essential self-care rather than optional. Remember, a small amount of PROPER exercise daily trumps an all-or-nothing extreme approach and helps balance holiday indulgences.

Additional Tips for Holiday Health

• Stay hydrated: Alcohol and rich foods can dehydrate the body; drinking water with a pinch of sea salt throughout the day supports metabolism and curbs unnecessary snacking.
• Plan physical movement: Incorporate fun activities like family hikes, park walks, bike rides, dancing, or family walks to blend social connection and fitness.
• Manage sleep: Prioritize good sleep hygiene to combat stress and support recovery amidst seasonal disruptions.
• Practice gratitude what’s good - and mindful quiet moments to reduce emotional eating impulses linked to the high-activity holiday surroundings and over-stimulation.

The holidays can and should be enjoyed without fear of “food-guilt” or extreme deprivation. By applying smart, proven eating strategies each day, staying mentally grounded - with a PLAN, and making consistent but flexible exercise a priority, you can navigate this high-calorie season with confidence and definite success.