Holiday-Proof Your Progress: Enjoy the Season Without Gaining 10 Pounds
Joseph Perez • December 2, 2025
A simple plan to stay consistent, feel good, and keep momentum through the busiest month of the year.
The holidays tend to pull everyone in a hundred different directions. Between events, travel, family, late nights, big meals, and unpredictable schedules, it’s easy to lose your rhythm and fall into the “I’ll get back on track in January” trap. But staying consistent in December doesn’t require perfection. It just requires a simple, realistic plan that keeps you grounded, feeling good, and in control of your progress.
Below is a straightforward approach anyone can follow to enjoy the season, protect their progress, and roll into January feeling proud of themselves—not panicked.
1. Stick to 3–4 Workouts Per Week (Your Anchor Habit)
December isn’t the month to chase six workouts a week or overhaul everything. Life is simply too busy for that. What does work is committing to 3–4 sessions per week—consistently.
That’s enough to maintain strength and muscle, keep your metabolism responsive, reduce stress, support better sleep, create weekly structure, and keep momentum alive.
Think of it this way: if you just keep showing up, the holidays can’t pull you off track.
2. Use the “One Plate, One Protein” Rule at Big Meals
Holiday meals are abundant, delicious, and often oversized. Instead of restricting yourself, use this simple approach: build one plate, and make sure at least one-third of it is protein.
Protein keeps you full, stabilizes your appetite, and naturally reduces the urge to overeat. This lets you enjoy everything without feeling stuffed or guilty.
3. Walk 8,000 Steps on Days You Don’t Work Out
You may not be able to train every day, but movement absolutely matters. Aiming for 8,000 steps on non-gym days keeps your metabolism active, reduces stress, improves digestion, and prevents that sluggish holiday feeling.
These steps don’t need to happen all at once—short walks add up quickly.
4. Follow the “Don’t Skip Twice” Rule
You don’t need a perfect month to stay on track. You just need to avoid sliding backward. The rule is simple: if you skip a workout, don’t skip the next one. If you eat off plan, make the following meal a good one.
This prevents the downward spiral that usually turns one off day into two weeks of lost momentum.
5. Have a Simple Alcohol Strategy
Alcohol is often the real reason people gain weight during the holidays—not the food. A helpful approach is choosing two of the three: frequency, quantity, or quality. If you want higher-quality drinks, reduce quantity. If you want multiple drinks, choose lighter options. If you want to enjoy multiple nights out, drink less each time.
Enjoy yourself, but stay intentional.
6. Protect Your Sleep (Even a Little Goes a Long Way)
Sleep tends to fall apart in December, and when that happens, everything becomes harder—fat loss, cravings, mood, energy, and motivation. Aim for 7 hours when possible, and treat 6 hours as the bare minimum. Protect the first hour of your night: put the phone down, dim the lights, breathe, stretch, and wind down on purpose.
Better sleep alone can completely change the way you feel this month.
7. Choose One Small “Anchor Habit” Each Day
Instead of trying to do everything, commit to one small win each day. It might be protein at every meal, getting your steps in, drinking enough water, showing up to class, or getting to bed on time. One daily win keeps you connected to your goals and prevents the month from feeling chaotic.
Small wins stack. Small wins build momentum. Momentum is what carries you into January feeling confident—not defeated.
The Real Goal: Start January Proud, Not Panicked
Most people enter the new year feeling behind. They’re tired, unmotivated, frustrated, and starting from scratch. But when you follow a simple plan like this, you enter January already in motion—already consistent, already feeling good, and already ready to build on the foundation you created.
You don’t need a strict diet, a challenge, or perfection this month. You just need a simple structure that helps you navigate real life.
Stay consistent. Stay flexible. Stay in motion. And give yourself the space to enjoy the season while still honoring who you want to become.
Let’s finish the year strong—together.
Why Most Fail—and What Consistent People Do Differently Every January, gyms fill up. People are motivated. Hope is high. Goals are written down. And by February? Most of those resolutions are gone. So the real question isn’t “Should I set a New Year’s resolution?” It’s this: Do New Year’s resolutions actually work? The honest answer is: sometimes—but not for the reason people think. As a CrossFit affiliate owner, I’ve watched hundreds of people start strong, fade out, restart, disappear, and eventually come back again. Over time, one thing has become very clear: Resolutions don’t fail because people are lazy. They fail because people misunderstand what actually creates change. WHY MOST NEW YEAR’S RESOLUTIONS DON’T WORK Studies consistently show that a large majority of New Year’s resolutions fade by February. Not because the goals are bad, but because the approach is flawed. Here’s why most resolutions don’t stick. 1. They’re built on motivation, not structure Motivation is emotional. Structure is practical. Motivation gets you started. Structure keeps you going. When people rely on motivation alone—“I’m fired up, this is my year”—they struggle the moment life gets busy, stressful, or unpredictable. And life always does. 2. They’re outcome-focused instead of behavior-focused Most resolutions sound like this: Lose 20 pounds. Get in the best shape of my life. Be healthier. Those are outcomes—not actions. You can’t do “lose 20 pounds” on a Tuesday. You can show up to class. When outcomes don’t move fast enough, people get discouraged and quit. 3. They’re all-or-nothing Miss a workout? “I’ve already blown it.” Eat one off-plan meal? “I’ll start again next week.” One imperfect day becomes permission to quit entirely. 4. They don’t account for real life Work schedules change. Kids get sick. Energy dips. Stress shows up. Most resolutions are written for a perfect version of life that doesn’t exist. SO… DO NEW YEAR’S RESOLUTIONS EVER WORK? Yes—but only when they evolve. Resolutions work when they become commitments to a process, not promises of perfection. The people who succeed don’t treat January as a “make or break” moment. They treat it as a recommitment. They understand something important: Progress isn’t created by big declarations. It’s created by repeated, imperfect action. WHAT ACTUALLY WORKS INSTEAD At Outsiders CrossFit, the people who see real, lasting change do a few things differently. 1. They focus on consistency, not intensity They don’t aim to train every day. They aim to train 3–4 days per week. They don’t try to be perfect. They try to be reliable. That’s enough to build strength, improve conditioning, lose body fat, gain confidence, and improve energy. Consistency beats intensity every time. 2. They redefine success Success isn’t crushing every workout or PR’ing constantly. Success is: Showing up when it’s inconvenient. Modifying instead of skipping. Returning after a missed week. That mindset removes pressure—and pressure is what breaks most resolutions. 3. They expect struggle The most successful members don’t avoid hard days. They expect: Low-motivation days. Busy weeks. Stressful seasons. Instead of quitting, they adjust. They don’t ask, “Can I do everything perfectly?” They ask, “What’s the best choice I can make today?” 4. They don’t do it alone People are far more likely to stick to habits when they feel supported, coached, and accountable. That’s why community-based training works better than isolated plans or solo gym memberships. WHY THE “FRESH START” OF JANUARY STILL MATTERS January does matter—but not because it’s magical. It matters because it creates a psychological reset. People are more open to change because it feels like turning a page. The mistake is thinking January has to be perfect. It doesn’t. January just has to be intentional. When people use it to recommit instead of reinvent, simplify instead of overhaul, and build routines instead of chase results, it becomes powerful. WHAT WE BELIEVE AT OUTSIDERS CROSSFIT We don’t believe in “New Year, New You.” We believe in: New year, recommitted you. The version of you who keeps showing up, learns from setbacks, trains for life, and values progress over perfection. That’s why our focus isn’t just January. It’s February. March. June. October. Fitness that lasts. IF YOU’VE FAILED AT RESOLUTIONS BEFORE, YOU’RE NOT BROKEN If you’ve tried resolutions before and always fell off, that doesn’t mean you lack discipline. It usually means you were doing too much, expecting too much, or doing it alone. You don’t need another extreme plan. You need a sustainable one. You don’t need more motivation. You need a system that supports you when motivation fades. FINAL THOUGHT Do New Year’s resolutions work? They work when they turn into habits. They fail when they stay as promises. If you’re looking for a place that meets you where you are, coaches you through real life, and helps you build consistency without guilt—that’s what we aim to be. Not just a gym. A home for people who want to keep going, especially when it’s hard. And whether it’s January or July… It’s always a good time to recommit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/29/2025 appeared first on Outsiders CrossFit.
Motivation fades. Life gets busy. But those who keep showing up—day after day—discover what real transformation feels like. Here’s what happens when you stop chasing perfection and start building consistency.
The post Just Keep Showing Up appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/28/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/27/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/25/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/24/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/23/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/22/2025 appeared first on Outsiders CrossFit.
About The Outsiders Dispatch
Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit.
We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube.
This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy.
The post The Outsiders Dispatch 10/21/2025 appeared first on Outsiders CrossFit.
