Staying on Track: Holiday Edition, Travel Edition, Weekend Edition

Consistency > Perfection

When life gets busy or unpredictable, healthy routines are often the first thing to go. Holidays, travel, and weekends are filled with temptation, social pressure, and irregular schedules. But staying on track isn’t about strict rules — it’s about having a flexible framework that travels with you.

Let’s Talk Holidays

Food is part of culture, family, and tradition — and I never ask patients to skip the pie. Instead, we focus on:

• Anchor meals: Start your day with protein, fiber, and healthy fat to reduce cravings later
• Plate awareness: Fill half your plate with vegetables and use smaller portions for richer foods
• Stay hydrated: Thirst can feel like hunger — especially with travel, alcohol, or saltier meals
• Don’t save up: Skipping meals to “earn” holiday food backfires with overeating

On the Go: Travel Tips

• Pack protein-rich snacks: Jerky, protein bars, nuts, or boiled eggs
• Hydrate on planes: Aim for 8–12 oz water per hour in flight
• Scout options in advance: Look for grocery stores or hotel menus with balanced meals
• Move when you can: Short walks, hotel room workouts, or stretching after sitting

Travel isn’t the time to overhaul your habits — it’s a time to preserve what works. Even small acts matter.

Weekend Strategy

Weekends tend to derail progress when they become a free-for-all. Instead, I recommend:

• Plan just one indulgent meal: Not the entire weekend
• Stick to your morning routine: Anchor the day with structure
• Watch the alcohol: It adds up quickly and affects appetite and sleep
• Batch cook or plan for Monday: So you start the week with momentum

Mindset Shifts That Help

• “A meal off track isn’t a failure.” Just return to rhythm — no guilt required
• “Good enough” is often good enough. Perfection isn’t sustainable — consistency is
• “I can enjoy this and still take care of myself.” No need to choose one or the other

What I Tell My Patients

If you only have 70% control of your routine, do your best with that 70% — and let the rest go. You don’t need perfect conditions to make progress. You just need adaptable systems and a resilient mindset.

Final Thoughts

Holidays, travel, and weekends aren’t detours — they’re part of the journey. The goal isn’t to avoid life — it’s to build habits that flex with it.

Plan ahead, stay grounded in what feels good, and know that one indulgent meal or missed workout doesn’t erase your progress. You’re in this for the long haul — and your body will thank you for the grace.