How to enjoy christmas week when you have physique goals

Notice how I didn’t say something like “without ruining your progress”? That’s because 1 week can’t do that much damage.

BUT… if you want to start the new year feeling in routine, healthy and consistent

Instead of sluggish, out of routine and bloated… then this is for you.

Christmas week doesn’t need to be all or nothing.

Every year I see women fall into one of two traps. They either try to micromanage every meal and end up stressed, guilty and anxious… or they completely switch off, tell themselves they’ll “start again in January,” and turn 1 or 2 festive days into a full month of eating like shit.

Neither approach works.

Christmas Day and NYE are just 2 days. They are meant to be enjoyed, not controlled. But the other twenty something days in December will determine how you’re going to feel in January.

Staying consistent around those days is what allows you to enjoy the celebrations without feeling like shit afterwards.

This is where the Festive Framework comes in.

The Festive Framework

Your Simple Structure for Christmas Week

Instead of trying to be perfect, the goal during Christmas week is to anchor yourself to a few non negotiables. These give you structure without taking away enjoyment.

Your 3 Non Negotiables

1. Protein First

Protein is your best tool during the festive season (and just always).

Starting meals with protein helps keep you fuller for longer, stabilises blood sugar, and naturally reduces mindless grazing. You don’t need to overthink it or track perfectly - just aim to prioritise protein at each meal.

2. Move Your Body Daily

This does not mean extra gym sessions to “burn off” extra food!!! (dont fkn do that)

Movement during Christmas week is about maintaining routine and muscle, and improving mood, digestion and energy. Some days that might be training, other days it might be a beach walk, looking at Christmas lights, or getting your steps in with family.

Aim to move every day in some way. This keeps momentum going and prevents the “I’ve done nothing all week so I’ll wait until Monday” mindset.

3. Hydration Still Matters

Hydration is often the first thing to disappear during festive periods, especially with increased salt, alcohol and late nights.

Drinking enough water helps reduce bloating, supports digestion and improves overall energy levels. It also helps with appetite regulation and decision making around food.

Drink your water.

How to Handle Christmas Day and Events

Christmas Day does not need rules, it just needs intention.

Eat normally earlier in the day. Prioritise protein at breakfast. Stay hydrated. Then enjoy your main meal without guilt.

You do not need to “earn” food. One meal does not undo months of work.

The mistake happens when one indulgent day turns into several unstructured days with no routine and no movement. That’s when people feel out of control.

Enjoy the day, then return to normal..

The Importance of Meal Prep During Christmas Week

Meal prepping during December doesn’t mean eating boring food or missing out. It means making the normal days easier when life is super busy, so the special days don’t feel stressful.

When you have meals prepared for the days around Christmas, you reduce decision fatigue, mindless snacking and emotional eating. It gives you a default option when things feel busy, social or unstructured.

A few protein focused meals, cooked proteins ready in the fridge, and easy options can make a huge difference.

Extra Strategy: Calorie Banking

Calorie banking is a strategy, not restriction or punishment.

This involves slightly reducing intake by around 100–200 calories for a few days leading up to Christmas. Not cutting food groups. Not skipping meals. Just being a little more mindful.

This creates flexibility so you can enjoy Christmas meals without stress. It also helps some people feel more in control mentally, knowing they’ve planned ahead rather than reacting afterwards.

This is not required for progress. It’s simply a tool. If it adds stress, skip it. If it gives you confidence and calm, use it.

The key difference is intention. You’re not “saving calories” because food is bad. You’re planning because you value both your physique goals and your lifestyle.

The Takeaway

You don’t have to choose between enjoying Christmas and staying on track with your physique goals.

With a few simple non negotiables, some structure on normal days, and permission to enjoy the festive ones, you can finish the year feeling proud, confident and in control!!

Wishing you the most beautiful Christmas and a happy, healthy end to the year. Eat the food, enjoy the desserts, don’t overthink it, and soak up the day for what it is! 🎅💝

With love,

Sandra xxx