Nutrition During the Holidays
As the holidays approach, it can feel like a challenge to balance nutrition with the festive celebrations, family gatherings, and traditions that often involve indulgent meals. At Strength Society, we believe that your nutrition should support not only your performance goals but also your joy and connection with those around you.
This month, we’re focusing on practical strategies for navigating holiday nutrition with moderation and mindfulness. We want you to enjoy the moments that matter, while also staying true to your long-term goals. Our approach is grounded in the latest research on performance nutrition, but it's also about finding balance — because health is about more than just what you eat; it’s about how you live.
Remember: it’s not about perfection. It’s about consistency, intention, and showing up for both your goals and your life. Let's explore some simple guidelines to help you thrive through the holiday season.
Tactical Tips
Plan ahead, but stay flexible: Anticipate holiday meals or events where you may want to indulge, and adjust your other meals accordingly. You can enjoy your favorite holiday dishes without guilt by planning lighter, nutrient-rich meals around those occasions.
Prioritize protein and veggies first: At gatherings, fill your plate with lean protein (turkey, chicken, fish) and vegetables before moving on to other dishes. This helps you fuel your body with essential nutrients while leaving room for holiday treats.
Savor the moments, savor the food: Eat mindfully by slowing down and truly enjoying each bite. This can help with portion control and allow you to fully experience the meal, making you less likely to overindulge.
Stay hydrated: Water plays a vital role in digestion and can help you manage hunger and fullness. Try drinking a glass of water before meals and alternating between water and other beverages during the day to stay hydrated.
Find a balance with treats: The goal isn’t to restrict or deprive yourself. Allow yourself to enjoy holiday favorites but balance them with nutritious options. One indulgent meal won’t derail your progress — it’s the long-term habits that count.
Stay active: Movement is a great way to balance out the extra calories. Enjoy a walk with family, stay consistent with your training, or incorporate light activity into your day to keep your energy levels high.
Resource Roundup
Book | The Sports Nutrition Guidebook by Nancy Clark: A trusted resource for athletes, this book provides practical advice on fueling your body with the right nutrients, even during holidays and special events.
Article | Mindful Eating: The Art of Presence While You Eat by Harvard Health: This article explores how to cultivate mindfulness during meals, focusing on awareness of hunger and fullness cues, and savoring each bite to develop a healthier, more balanced relationship with food.
Podcast | Latest Insights on Nutrition & Longevity with Rhonda Patrick, Ph.D., on The Peter Attia Drive: In this episode, Dr. Patrick shares cutting-edge research on how nutrition and fasting can support longevity, disease prevention, and physical performance, with practical strategies for a balanced approach.
Video | Nutrition Coach’s Corner: 5 Universal Principles of Nutrition by Precision Nutrition: This video covers five foundational principles for balanced and sustainable nutrition, offering clear, research-backed advice for athletes and anyone seeking to improve their overall health and performance.
Challenge of the Month | The Holiday Balance Challenge
This month, we challenge you to practice mindful eating and moderation throughout the holiday season. Here’s how:
Set one nutrition goal for the week: Whether it’s adding diversity to your plate through colorful veggies, getting protein in with every meal, or drinking 100oz of water every day - choose a goal that will help you stay grounded during the holidays.
Practice the 80/20 rule: Focus on making nutrient-dense choices 80% of the time, while leaving room for indulgence and joy during the remaining 20%.
Reflect on your progress: At the end of each week, note how you felt physically and mentally after implementing these strategies. Did you feel more balanced/grounded? Were you able to enjoy holiday gatherings without compromising your goals?
Share your experience on our Strength Society Instagram page, and any athlete who completes this challenge will be entered to win a free training session or some of our new Strength Society Gear!
Athlete Spotlight
This month we would like to put a spotlight on Mya. Mya has been strength training with Coach David for over a year now. She is an 8th grader who plays soccer for the DKSC ECNL 10g club.
Mya has been called up for the U15 Mexico National Team Identification Camp for the Super Copa Femenil FIFA 2024 in August in Toluca, México. While in México she was scouted by Atlas F.C. and has been called to report to Guadalajara, Mexico this coming November for her first camp.
Let’s give a huge shout out to Mya! Wishing her all the best in these coming months!
Facility Spotlight
Upcoming Events
Tomorrow, November 2 | Run and Fun Collab with Daily Juice Co. and Ohana Run Group
Join us for a morning of fitness, fun, and community from 9-11am! The event kicks off with a 2-mile run followed by a 30-minute bootcamp. We’ll also have outdoor cold plunges, sauna sessions, and a refreshing juice bar party to celebrate afterward. Expect plenty of good vibes, hard work, and a chance to unwind.
Don’t miss out on our raffle for some fantastic prizes! This is a great opportunity to push yourself, connect with others, and have fun.
Thursday, November 28 | 8:30-9:30am | Turkey Burn Boot Camp
Kick off your Thanksgiving festivities with a 60-minute high-intensity bootcamp designed to get your heart pumping before all the holiday feasting begins! Join us for an energizing workout that will challenge your strength and endurance, setting the perfect tone for the day ahead.
Get ready to sweat, have fun, and start your holiday with a burst of energy! We can’t wait to see you there.
Strength Society Gear
Last month, we dropped our Strength is More Than Muscle Vintage tee. This month, we have added t-shirts, crewneck sweatshirts, and tumblers to the merch wall. Whether you're stopping by for one of our upcoming events or just swinging by the facility, don’t miss out on grabbing yours.
Want to make sure you get one? Send us a message to reserve your size for easy pick-up, or grab yours at the next event. Show your Strength Society pride in style!
This is more than just gear; it’s a statement.
#strengthinstyle #strengthsocietygear #strengthsocietydtx
Closing Message
Remember that nutrition is just one part of the larger picture of well-being. It's about showing up for life, enjoying meaningful moments, and staying true to your goals—without unnecessary restriction. The strategies shared this month are here to help you navigate the festive season with intention and joy, allowing you to stay consistent without sacrificing the things that matter most.
This season, give yourself permission to embrace moderation, make mindful choices, and celebrate your progress—both in and out of the gym. Consistency, not perfection, is the key to long-term success.
As you continue to strive for excellence in sport and life, ask yourself: How can I enjoy the holidays while honoring the athlete in me?
Wishing you a joyful, nourishing, and fulfilling holiday season.
Strength in body, mind, and spirit,
The Strength Society Team
