The Holiday Slide: How to Stay in Your Routine When the Weather gets Cold and the Holidays Hit Hard
As soon as the Thanksgiving leftovers hit the fridge, something strange happens in
the fitness world.
People disappear.
Schedules get chaotic, snow starts falling, routines break… and suddenly the
strongest, most consistent people of the year find themselves slipping into what we
call “The Holiday Slide.” It’s that slow, sneaky drift from mid-November to New
Year’s where training sessions get skipped, discipline loosens, and motivation fades
under the weight of family, work parties, travel, and cold mornings.
And here’s the truth: this happens to EVERYONE.
Even coaches. Even seasoned athletes.
But here’s the better truth:
You don’t have to let the holidays undo the work you’ve put in all year — not if you
approach the season with the right mindset and a sustainable plan.
Why the Holidays Derail People (And It’s Not About Food)
Most people blame holiday food, parties, or lack of motivation for falling off track,
but that’s rarely the real issue.
The real reason people struggle is simple:
Routine breaks — and routine is the glue that holds everything together.
Once your schedule shifts, discipline has to work harder. And discipline, like
everything else, fatigues. It becomes:
“I’m busy, I’ll go tomorrow.”
Then
“I’ll go next week.”
Then
“I’ll start fresh in January.”
Suddenly six to eight weeks have passed — and your progress, momentum,
confidence, and conditioning take a hit.
But it doesn’t have to be this way.
The Goal Isn’t Perfection — It’s Continuity
The biggest mistake people make during the holidays is trying to maintain their
usual routine… and then feeling like failures when they can’t.
The solution?
Set a holiday baseline routine.
Not your best routine.
Not your ideal routine.
Just a minimum routine that keeps you anchored, moving, and consistent.
For example:
If you normally train 4 days a week → aim for 2
If you lift 3 days a week → commit to 1–2
If you travel → pack bands, or do short 20-minute bodyweight sessions
If you miss BJJ → hit a kickboxing class or quick coniditioning session instead
If you can’t train at all one day → do a mobility or bodyweight session the next
morning
The baseline routine is your safety net.
It keeps your identity intact: “I am someone who trains.”
And that identity is what makes January powerful instead of painful.
Why Training Through the Holidays Gives You a HUGE Advantage
Most people think starting fresh in January is motivating… but starting from behind
is the fastest way to burn out, get injured, or quit again.
People who train through November and December — even lightly — get:
✔ Better strength retention
✔ Better conditioning
✔ Higher confidence
✔ Less holiday stress and anxiety
✔ A faster, easier January jumpstart
✔ A massive head start on everyone else
December doesn’t have to be a setback.
It can be a competitive advantage.
Small Commitments That Keep You In the Game
Here are simple, doable actions that make the biggest difference:
- Pre-book your classes or training sessions.
Once it’s on the calendar, it’s real. - Keep your gym bag packed.
Reduce friction — remove excuses. - Don’t skip twice.
Missing a session happens. Missing two creates momentum in the wrong direction. - Replace, don’t erase.
Miss BJJ because of a family dinner?
Replace it with a morning walk or a 20-minute workout.
- Layer up and warm up longer.
Cold weather makes bodies stiff and energy low — warm-ups matter even more. - Tell a coach or friend your Holiday Baseline.
Accountability works. We will help you stick to it.
Don’t Start Over in January — Start Strong
Here’s your yearly reminder:
Holiday training isn’t about burning calories.
It’s about protecting the version of yourself you worked all year to build.
You deserve to end the year feeling proud, capable, and in control — not defeated
because you “fell off.”
So as we head into Thanksgiving and the holiday whirlwind, make this commitment
to yourself:
“I will maintain my baseline routine.
I will move.
I will train.
I will take care of me.”
Your future self — the one hitting goals in January — will thank you for it.
